Surya Bhedana & Chandra Bhedana Prânâyâma

Surya bhedana and chandra bhedana are complementary single-nostril prânâyâmas. Surya bhedana translates to “sun-piercing” and is intended to heat the body, stimulate brain activity, and balance the right nâdî, while chandra bhedana translates to “moon-piercing” and is meant to cool the body, quiet the brain, and balance the left nâdî.

Current research indicates that…

1. surya bhedana increases systolic, diastolic, and mean blood pressure[1].
2. chandra bhedana decreases systolic and diastolic blood pressure[1].
3. surya bhedana increases breath holding time[2].
4. both seem to improve sports performance, likely through the calming effect on the mind[3].

Contraindications

Do not practise both of these prânâyâmas on the same day.

Instructions

Surya bhedana involves the right nostril; chandra bhedana involves the left. The following instructions relate to surya bhedana but can be reversed for chandra bhedana.

Beginning posture: Padmasana or siddhasana/siddha yoni asana. Position the hand in nasagra mudra or mrigi mudra.

Breath shape: Diaphragmatic and full.

Rhythm: Slow and continuous.

Sound: This is a silent practice.

Awareness: Physical – on the single-sided airflow in the nasal cavity. Spiritual – on the activation of the right or left nâdîs.

Duration: 1 to 3 minutes.

Guided Practice

Begin in a comfortable seated meditation asana. Rest the hands on the knees in the chin or jnana mudra. Close your eyes and relax your body as you begin to observe the motion of the breath.

With the right hand in nasagra mudra, close the left nostril with the fourth finger. Draw the breath in, filling the lungs wholly.

Contain the breath while you close the right nostril with your thumb. Release the left nostril. Exhale slowly.

This completes one breath.

(Reverse these instructions for chandra bhedana.)