Stage 1 - Surya Bhedana Pranayama
Breathe in though the right nostril.
Breathe out through the left nostril. Allow the exhalation to be longer than the inhalation.
Stage 2 - Surya Bhedana Pranayama
Breathe in though the right nostril. (Puraka)
Hold after inhalation. The first few times hold for a few seconds. Gradually increase the durartion of the time after inhalation. (Antara Kumbhaka)
Exhale out through the left nostril. Allow the exhalation to be longer than the inhalation.
Stage 3 - Surya Bhedana Pranayama
Breathe in though the right nostril. (Puraka)
Exhale out through the left nostril. (Rechaka)
Hold after exhalation for a few seconds. Gradually increase this time reflecting upon how the breath and nervous system responds. (bahya Kumbhaka)
Stage 4 - Surya Bhedana Pranayama
Breathe in though the right nostril. (Puraka)
Hold after inhalation. (Antara Kumbhaka)
Exhale out through the left nostril. (Rechaka)
Hold after exhalation for a few seconds. (bahya Kumbhaka)
Stage 5 - Surya Bhedana Pranayama
Breathe in though the right nostril. (Puraka)
Hold after inhalation. (Antara Kumbhaka)
Exhale out through the left nostril partially blocked so that it lengthens. (Rechaka)
Hold after exhalation for a few seconds. (bahya Kumbhaka)
This can be practiced without the retention Kumbhaka or it can be slowly introduced in a safe progressive way.
Stage 6 - Surya Bhedana Pranayama
Breathe in though the partially blocked left nostril. (Puraka)
Hold after inhalation. (Antara Kumbhaka)
Exhale out through the left nostril partially blocked. (Rechaka)
Hold after exhalation for a few seconds. (bahya Kumbhaka)
This can be practiced without the retention Kumbhaka or it can be slowly introduced in a safe progressive way.
(article based on http://www.yogapranayama.net/breathing-technique/surya-bhedana-pranayama.html ... with thanks)
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