51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Pranayama: Suryabhedana & Chandrabhedana-Right and left nostril breathing

Surya Bhedana & Chandra Bhedana- Right and Left nostril breathing. In Sanskrit, surya means ‘sun’ and Chandra means ‘moon’. Here Surya refers to the pingala-nadi, accessed through the right nostril and Chandra refers to the ida-nadi, accessed through the left nostril. Where as Bhedna means to access/ pass through/ awaken/pierce or purify. Thus Surya-Bhedana means to pierce or purify the pingala-nadi which further strengthens solar energy, increases warmth, willpower, and enthusiasm, stimulates the root chakra, increases the vitality of the body as well as gives relief from anxiety, depression, and mental illness. Likewise Chandra-Bhedana means to pierce or purify and activate the ida-nadi which is associated with the cooling aspect and the parasympathetic nervous system, it relieves mental tension, calms the mind, and positively impacts in case of pitta diseases.

SURYABHEDANA

Limitations / Contraindications

  1. People suffering from heart disease, high blood pressure or epilepsy should avoid this Pranayama.
  2. People who have undergone recent brain surgeries, heart surgeries or abdominal surgeries should consult their doctor or medical consultant before practicing this Pranayama.
  3. It should be avoided in case of fever as this pranayama increases the heat in the body and also during hot summers and in extremely hot countries.
  4. Practice Surya Bhedana pranayama 4–5 hours after having a meal or on an empty stomach.

For general limitations/contraindications, benefits and other do’s & dont’s of Pranayamas overall, kindly refer to this link: https://kreately.in/day-43-pranayama-mitraasha/

How to practice?

Suryabhedana
  • Sit on a mat in any meditative posture of your choice. For those who cannot sit on the floor comfortably may sit on a firm chair with a fixed and straight backrest. 
  • Maintain the body waist above- straight with back erect, spine upright, shoulders rolled out, neck and head in one straight line, chest thrown well forward, abdomen in normal contour, chin parallel to the floor.
  • You may keep your eyes either open or closed as it is comfortable.
  • Make Gyan mudra with the left hand and place the hand over the kneecap. Make a Vishnu Mudra with the right hand to practice Suryabhedana.
  • (To make a Vishnu Mudra, touch the tip of both the index finger and the middle finger at the root of the thumb by bending them, the rest of the fingers stay upright. This mudra revitalizes the Muladhara, Svadhisthana and Manipura chakras.)
  • Now, begin by lightly placing the right hand which is in Vishnu mudra, near your nose in a way that the thumb closes the right nostril and the last two fingers close the left nostril.
  • Next, releasing the thumb, very gently inhale from the right nostril rhythmically, continually with a steady flow of breath.
  • Continue inhaling as per individual capacity, then close both the nostrils and retain the breath as per the comfort, but not exceeding 10 seconds. 
  • Now removing the fingers, exhale gently and gradually from the left nostril avoiding jerky or hasty movements. 
  • It is recommended to practice 5 rounds/sessions, with pause in-between rounds.

Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of pranayama with normal breathing.

Benefits

As per the Hatha Yoga texts, Surya Bhedana Pranayama aids the cleansing of the forehead (frontal) sinuses, increases digestive fire, reduces Vata disorders, diminishes Kapha(mucus) imbalance issues through generating heat and gives relief from the suffering caused by intestinal worms, bacteria etc. 

It extends fresh energy and reinvigorates body functions thereby aiding the practitioners to do the physical activities better and efficiently.

Better actuation of the Pingla Nadi stimulates and activates the pranic energy, extends all the benefits of deep breathing, gives relief in case of respiratory disorders and diseases caused by the insufficient oxygen in the blood. 

It instigates enhanced brain activity in various ways and aids alleviating fatigue, dullness, lethargy, anxiety, stress, depression and other mental illnesses.

It proves beneficial for those having low blood pressure problems, obesity, excessive procrastination behaviour and women with infertility issues.

CHANDRABHEDANA

Limitations / Contraindications

  1. People suffering from low bp, heart disease, asthma, cough, cold, epilepsy and other respiratory disorders should avoid this pranayama.
  2. It should not be practiced during winters and in very cold countries.
  3. Do not do this pranayama you are suffering from any kind of cold-cough as it increases the cooling in the body.
  4. Make sure that you practice Chandra Bhedana pranayama 4-5 hours after having a meal or an empty stomach.
  5. Avoid doing Chandra Bhedana and Surya Bhedana Pranayama on the same day.

How to practice?

Chandrabhedana
  • Sit on a mat in any meditative posture of your choice. For those who cannot sit on the floor comfortably may sit on a firm chair with a fixed and straight backrest.                     
  • Maintain the body waist above- straight with back erect, spine upright, shoulders rolled out, neck and head in one straight line, chest thrown well forward, abdomen in normal contour, chin parallel to the floor. 
  • You may keep your eyes either open or closed as it is comfortable.
  • Make Gyan mudra with the left hand and place the hand over the kneecap. Make a Vishnu Mudra with the right hand to practice Chandrabhedana.
  • (To make a Vishnu Mudra, touch the tip of both the index finger and the middle finger at the root of the thumb by bending them, the rest of the fingers stay upright. This mudra revitalizes the Muladhara, Svadhisthana and Manipura chakras.)
  • Now, begin by lightly placing the right hand which is in Vishnu mudra, near your nose in a way that the thumb closes the right nostril and the last two fingers close the left nostril.
  • Next, releasing the last two fingers, very gently inhale from the left nostril rhythmically, continually with a steady flow of breath.
  • Continue inhaling as per individual capacity and then close both the nostrils and retain the breath as per the comfort, but not exceeding 10 seconds. 
  • Now removing the thumb, exhale gently and gradually from the right nostril avoiding jerky or hasty movements.
  • It is recommended to practice 5 rounds/sessions, with pause in-between rounds.

Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of pranayama with normal breathing.

Benefits

It is very beneficial for people suffering from conditions like mental tension, agitation, stress, high bp, and heart disease.

It regulates the flow of bile, gives benefit in pitta disease, is useful in heart-burning problems and serves to reduce the body heat and fever. 

It instills steadiness, tranquility and peace of mind.

Thought of the day: “May the sun bring you new energy by day, may the moon restore you softly by night.”- Anonymous

Link to day 47: Pranayama: Bhramari-Bee Breath https://kreately.in/day-47-pranayamabhramari-mitraasha/

Link to day 49: Pranayama: NaadiShodhanam https://kreately.in/day-49-pranayamanadi-shodhanam/

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