More Heating Pranayama Techniques

Surya Bhedana

Overview

Surya Behdana, also known as Sun Piercing Breath, focuses on the right nostril to activate and stimulate the body’s “sun”, or heating energy.

Purpose / Effects

This practice is said to be:

• Stimulating
• Energizing

Instructions

1. Block left nostril. Inhale through right.
2. Close right. Exhale through left.
3. Continue inhaling right & exhaling left.
4. Practice one to three minutes.
5. Mukunda Stiles notes that advanced students can add antara kumbhaka (retention after inhale) for a few seconds with mula bandha and jalandhara bandha. Repeat up to 30 minutes. He says more experienced students can also include bahya kumbhaka (retention after exhale) with uddiyana bandha. (Structural Yoga Therapy 2000 p 256)

Contraindications/Take Care

• See General Cautions for more information.

Breath of Joy

Overview

Breath of Joy uses arm movements, breaking up the inhalation, and exhaling completely through the mouth with support of a forward fold. These elements encourage a deep and full breath, bringing a sense of energy.

Purpose / Effects

This practice is said to:

• Bring a sense of energy
• Lengthen breath, facilitating deep breathing
• Serve as a warm-up for asana

Instructions

1. Stand with feet hip-width or a little wider apart.
2. Inhale 1/3 of capacity, drawing arms forward & up to shoulder height.
3. Inhale to 2/3 capacity, drawing arms open to side, elbows soft.
4. Inhale to full capacity, drawing arms overhead.
5. Exhale completely through mouth, folding forward, head drawing toward space between legs, arms swinging down & outside hips.
6. Practice three or more times in a row.

Contraindications/Take Care

• See General Cautions for more information.