Surya Bhedana Pranayama

Yoga May 28, 2025 0 57 Add to Reading List

As winter sets in, many fitness enthusiasts and mindful movers across the globe turn to yoga—not just as a physical practice, but as a way to stay warm, agile, and energized. Yoga, with its adaptable nature, offers seasonal practices that sync beautifully with the body’s needs. Winter, in particular, is a powerful time to deepen your yoga practice, as yogic stretches and specific pranayama techniques help ease stiffness and generate internal heat.

One such technique is Surya Bhedana Pranayama, a dynamic yogic breathing practice that activates the Pingala Nadi—the solar energy channel. This pranayama stimulates warmth, vitality, and alertness, making it ideal for the colder months when energy levels tend to drop.

In this article, we’ll explore:

The unique qualities of Surya Bhedana
Its step-by-step technique
The benefits it brings to body and mind
Important precautions to keep in mind before practicing

Stay warm, stay centered—and discover how a few mindful breaths can light up your winter from the inside out.

Unique Qualities of Surya Bhedana Pranayama

Surya Bhedana Pranayama, also known as Right Nostril Breathing, is a powerful technique in the yogic breathwork system designed to awaken and energize the body. The word Surya means "Sun," and Bhedana means "to pierce"—so this practice essentially means "activating or channeling solar energy."

Here’s what makes it uniquely impactful:

Stimulates the Pingala Nadi (Sun Channel)

Surya Bhedana activates the Pingala Nadi, which governs your body’s heat, activity, and energy. Practicing this pranayama awakens the right side of the energy body, increasing vitality and dynamism.

Generates Internal Heat

Perfect for cold seasons, this technique builds natural warmth from within, helping combat sluggishness, stiffness, and winter lethargy. It’s like turning on your internal fireplace!

Boosts Alertness and Focus

By energizing the right hemisphere of the brain, Surya Bhedana supports mental clarity, sharp focus, and alertness—making it an excellent choice before engaging in work or physical activity.

Balances Kapha Dosha (Ayurvedic Principle)

According to Ayurveda, winter increases Kapha dosha, which can cause heaviness and dullness. Surya Bhedana counteracts this by invigorating the body and mind, restoring balance.

Enhances Digestive Fire (Agni)

This pranayama is known to stimulate digestive strength, helping in better metabolism and reducing the feeling of cold from within, especially helpful after indulgent winter meals.

Supports Confidence and Courage

Energetically, the Sun is associated with willpower, confidence, and vitality. Regular practice can instill a greater sense of inner strength and emotional resilience.

How to Practice Surya Bhedana Pranayama (Right Nostril Breathing)

Surya Bhedana is a dynamic and warming pranayama that invigorates your system by activating the body's solar energy. Here's how to do it safely and effectively:

Step-by-Step Instructions:

Find a Comfortable Seat
Sit in a cross-legged posture such as Sukhasana (Easy Pose), Padmasana (Lotus Pose), or Vajrasana (Thunderbolt Pose). Keep your spine tall and your body relaxed.
Form Nasikagra Mudra with Your Right Hand
Gently fold the index and middle fingers toward the palm. You’ll use your thumb to close your right nostril and your ring finger to close the left nostril.
Begin the Practice

Close your left nostril using the ring finger.
Inhale slowly and deeply through your right nostril, filling your lungs completely.
Hold your breath gently (as per your comfort – do not strain).
Now, close the right nostril with the thumb and open the left nostril.
Exhale slowly and fully through the left nostril.

Repeat the Cycle
Practice 5–10 rounds or continue for 1–3 minutes, gradually building up as your breath retention improves.

Pro Tip: Always practice on an empty stomach, ideally in the morning, or at least 3 hours after a meal. Focus on maintaining a smooth, steady, and silent breath throughout.

Surya Bhedana Pranayama Benefits

Surya Bhedana—translated as “piercing the sun”—is a powerful yogic breathing technique that activates the Pingala Nadi, the channel of energy, vitality, and warmth. Regular practice offers a wide array of physical, mental, and energetic benefits:

Physical Benefits:

Boosts Physical Performance: Energizes the body, making it ideal before workouts or intense activity.
Improves Cardiovascular Health: Enhances circulation and strengthens heart function.
Clears Sinuses: Helps reduce nasal congestion and improve airflow.
Aids Weight Loss: Stimulates metabolism and burns internal toxins.
Facilitates Digestion: Warms the digestive fire (Agni), improving gut function and nutrient absorption.
Purifies the Blood: Assists in detoxification by improving oxygen flow and circulation.
Reduces Phlegm: Helps expel excess Kapha (mucus) from the system.
May Help with Skin Conditions: Promotes clearer skin by improving internal purification and circulation.

Mental & Energetic Benefits:

Enhances Mental Alertness: Stimulates brain function, focus, and clarity.
Activates the Sympathetic Nervous System: Prepares the body for action and alertness.
Awakens Kundalini Energy: Stimulates the dormant spiritual energy at the base of the spine.
Rejuvenates the Body: Acts as a revitalizing breath, especially during fatigue or seasonal transitions.

Therapeutic Benefits:

Supports Respiratory Health: Beneficial for those with mild asthma or bronchial issues (with guidance).
Addresses Certain Sexual Disorders in Women: Traditionally believed to help balance reproductive health.
May Help Treat Skin Disorders: By purifying blood and improving circulation.

Safety & Precautions for Surya Bhedana Pranayama

Surya Bhedana Pranayama is a powerful technique known for its warming, energizing, and detoxifying effects. However, like all pranayama practices, it should be approached with mindfulness—especially when breath retention (kumbhaka) is involved.

General Guidelines:

Do not force the breath hold. If you’re a beginner, always stay within your natural breath capacity. Over-retaining the breath can lead to discomfort, dizziness, or fainting.
If you feel lightheaded or unwell, stop the practice immediately. Lie down in Shavasana (Corpse Pose) and breathe normally.
Practice on an empty stomach, ideally in the morning, and in a cool, well-ventilated space.

Who Should Avoid Surya Bhedana:

The following individuals are advised to avoid or consult a medical professional before practicing:

People with high blood pressure (hypertension) or heart conditions
Those who have undergone heart or brain surgery
Epilepsy patients or individuals with a history of seizures
Anyone suffering from fever, indigestion, diarrhea, or acid reflux
Individuals prone to anxiety, panic attacks, or excessive nervousness

Seasonal Note:

Since Surya Bhedana increases internal heat, avoid practicing it:

During the summer months
In hot, humid climates
After intense exercise or when already feeling overheated

Closing Thoughts

Surya Bhedana Pranayama is more than just a winter wellness tool—it’s a deeply energizing yogic practice that can transform your body and mind when practiced with awareness and consistency. Especially during the colder months, it serves as a powerful ally against sluggishness, low immunity, and poor digestion.

But remember—true transformation lies in balance. To experience the full benefits of Surya Bhedana, it’s essential to support your practice with:

A sattvic (pure and balanced) diet
A disciplined lifestyle
Guidance from qualified teachers

Whether you're just beginning your journey or seeking deeper understanding, consider joining a certified online yoga course or immersing yourself in a 200-hour yoga teacher training program in Rishikesh—the birthplace of yoga. These structured trainings offer not just technique, but the wisdom, lifestyle, and support to elevate your personal and teaching practice.