Surya Anuloma Viloma Pranayama
Introduction
Surya Anuloma Viloma Pranayama is a right-nostril dominant breathing technique where inhalation and exhalation are practiced primarily through the Pingala Nadi (right nostril). It generates heat, vitality, and stimulation, making it a powerful energizing practice.
Definition
A yogic breathing method where inhalation and exhalation are done through the right nostril (sometimes combined with breath retention).
It awakens solar energy (Surya tattva), enhancing metabolism, vitality, and focus.
Meaning & Etymology
Surya = Sun, symbolizing energy, vitality, heat.
Anuloma = “with the grain” or “in natural order” (inhaling/exhaling in one direction).
Viloma = “against the grain” or “alternate sequence.”
Together, it implies regulated right-nostril breathing that stimulates the solar channel.
Philosophy & Concept
Based on the Yoga philosophy of Nadis:
Right nostril (Pingala Nadi) = solar, active, masculine, sympathetic energy.
Left nostril (Ida Nadi) = lunar, calming, feminine, parasympathetic energy.
This practice balances dominance of left nostril and activates Pingala, useful in lethargy, low digestion, or mental dullness.
Preparatory Practice
Kapalabhati – cleanses airways and prepares lungs.
Surya Bhedana – direct right-nostril breathing.
Gentle asanas: Surya Namaskar, Trikonasana, Bhujangasana.
How to Perform (Practical Technique)
Sit in Padmasana, Siddhasana, or Vajrasana. Keep spine erect.
Use Vishnu Mudra (right hand): close the left nostril with ring finger.
Inhale deeply through the right nostril.
Exhale slowly through the right nostril (left nostril remains closed).
Beginners: Start with 10–15 rounds. Advanced: add Kumbhaka (breath retention).
Common Mistakes & How to Improve
Forcing breath → ✅ Keep breathing natural and steady.
Jerky exhalation → ✅ Smooth, slow exhalation.
Practicing after meals → ✅ Practice on empty stomach.
Slouching posture → ✅ Keep spine upright.
Benefits
Activates digestive fire (Agni).
Increases energy, alertness, confidence.
Improves blood circulation and oxygenation.
Reduces lethargy, laziness, depression.
Enhances focus and willpower.
Precautions
Avoid in hot climate or high fever.
Don’t practice if feeling overheated, anxious, or restless.
Not suitable for people with hypertension, heart disease, epilepsy without guidance.
Contraindications
Severe high BP.
Gastric ulcers, acidity.
Recent surgery or acute illness.
Pregnant women (unless prescribed).
Duration, Timing & Stages
Morning time is ideal (activates solar energy).
Beginners: 3–5 mins.
Intermediate: 10 mins.
Advanced: Up to 20 mins with kumbhaka.
Stages:
Stage 1: Only inhalation + exhalation through right nostril.
Stage 2: Add kumbhaka (retention).
Stage 3: Include bandhas (Mula & Jalandhara).
Variations & Advanced Levels
With ratios (e.g., 1:2 inhale:exhale).
With kumbhaka and bandhas.
Integrated into Nadi Shodhana but emphasizing right nostril.
Stages of Progress & Signs of Advancement
Increased body heat and metabolism.
Improved mental clarity and focus.
Reduced laziness, better posture, more energy.
Ability to hold breath comfortably without strain.
Application in Daily Life & Lifestyle Integration
Useful before mental work, study, or office tasks.
Helps in winter for body warmth.
Supports those with slow digestion.
Integration with Other Yogic Practices
Before Surya Namaskar for energy boost.
Prepares for Kriya Yoga & Dharana (concentration practices).
Complements Bhastrika and Kapalabhati.
Yogic Anatomy & Physiology
Activates Pingala Nadi, linked with sympathetic nervous system.
Stimulates Manipura Chakra (solar plexus) – seat of fire and vitality.
Anatomy & Physiology / Kinesiology
Involves diaphragmatic breathing.
Enhances oxygen uptake and CO₂ removal.
Right nostril breathing increases left brain activity (logic, analysis).
Biomechanism
Controlled inhalation → lung expansion → diaphragm contraction.
Exhalation → diaphragm relaxation → improved lung elasticity.
Physiological & Psychological Effects
Raises body temperature and metabolism.
Improves confidence, assertiveness, alertness.
Counters lethargy, sadness, low prana.
Modern Relevance & Scientific Research
Studies show right nostril breathing increases oxygen consumption and energy expenditure.
Improves heart rate variability and stimulates sympathetic activation.
Useful for combating fatigue, low mood, and poor concentration.
Summary
Surya Anuloma Viloma is a powerful energizing pranayama that activates solar energy, stimulates digestion, and enhances focus. Practiced with awareness and caution, it can be a transformative tool for daily life and higher yogic sadhana.
FAQ
Q1: Can it be done at night?
Not recommended, as it may cause restlessness.
Q2: Is it same as Surya Bhedana?
No. Surya Bhedana = inhale right, exhale left.
Surya Anuloma Viloma = inhale + exhale right only.
Q3: How is it different from Nadi Shodhana?
Nadi Shodhana alternates nostrils. Surya Anuloma Viloma is right-nostril dominant only.
References
Hatha Yoga Pradipika – Swatmarama.
Gheranda Samhita.
Bihar School of Yoga – Asana Pranayama Mudra Bandha.
Swami Vivekananda Yoga Publications.
Modern studies on nasal cycle & pranayama physiology.