Surya Bheda Pranayama (vitality Technique I stimulating breath)
Assume a comfortable meditation asana. Place the hands on the knees in either chin or jnana mudra. Close the eyes and relax the whole body.
When the body is comfortable and still, watch the breath until it spontaneously becomes slow and deep.
Adopt nasagra mudra.
Close the left nostril with the ring finger and inhale slowly and deeply through the right nostril. Exhale slowly through the right nostril, keeping the left
nostril closed with the ring finger.
This is one round.
Technique 2: with Antar Kumbhaka (inner retention)
At the end of inhalation close both nostrils. Maintain internal retention for a comfortable length of time.
Exhale slowly through the right nostril, keeping the left nostril closed with the ring finger. Slowly increase the duration of the inhalation, retention and exhalation without straining. Advanced practice: (addition of bandhas)
Before applying jalandhara and moola bandhas with antar-kumbhaka, they should be perfected as individual practices. Perform jalandhara and then moola bandha after the inhalation. Hold for a comfortable length of time.
Release moola bandha, then jalandhara and slowly raise the head. When the head is upright, exhale slowly through the right nostril.
Awareness: On the breath in the right nostril. Duration: When first practising surya bheda pranayama, 10 rounds are sufficient. Over time, however, as the practice becomes comfortable, the duration may be increased to
10 minutes. Slowly increase the length of retention over a matter of months.
A ratio of 1:1:1 may be introduced to stabilize the practice.
Once this is mastered, it may be increased to 1:1:2 and then 1:2:2.
Precautions: Never practise surya bheda pranayama after eating, as it will interfere with the natural flow of energy associated with digestion.
This pranayama may cause imbalance in the breathing cycle if performed for prolonged periods. Surya bheda is a very powerful pranayama and should only be performed under the guidance of a competent teacher.
Do not practise pranayama with bandhas without the guidance of a competent teacher. Contra-indications: People suffering from heart disease, hyper- tension, epilepsy, hyperthyroid, peptic ulcer, acidity or anxiety should not practise this pranayama.
Benefits: This practice creates heat in the body and counteracts imbalances of the vata (wind) and kapha (phlegm) doshas (humours) It stimulates and awakens the pranic energy by activating pingala nadi. By increasing extroversion and dynamism, it enables physical activities to be performed more efficiently and helps to alleviate depression. It is especially recommended for those who are dull and lethargic or who find it difficult to communicate with the external world. It makes the mind more alert and perceptive and is an excellent pre-meditation pranayama.
Note: The Sanskrit word surya means ‘sun’, which refers to pingala nadi, while bheda means ‘to pierce’, ‘pass through’ or ‘awaken”. Surya bheda, then, means to pierce or purify pingala nadi.
