Suryabhedan pranayama Yoga Asana:

Suryabhedan pranayama is one of the important pranayamas described in the classical yogic texts. 'Surya' means 'Sun', 'Bhedan' refers to 'Piercing' or 'awakening', thereby, stimulating and awakening energy within the physical and pranic bodies.

Suryabhedan pranayama Yoga Asana Steps:

• Assume any comfortable sitting posture with your spine in neutral position
• Take a few deep breaths to center yourself
• Assume Pranav Mudra (Using right hand, thumb out, next two fingers (index & middle fingers) folded and last two fingers (ring & little fingers) stretched)
• Left palm can simply rest on your left knee or can be put in chin mudra on the left knee
• Very softly block your left nostril with the right ring finger (the aim is to block the air flow and not to push the nose to the other side with force)
• Inhale through your right nostril. Feel the flow of inhalation from your navel to the crown of your head by expanding the frontal part of your spine vertically and then horizontally. Inhale gradually and without any force to the maximum.
• Block your right nostril with the right thumb; release the lock on the left nostril
• Exhale rhythmically from the left nostril. During exhalation, you are simply releasing the expansion that you had created during inhalation from the top of your crown reaching to the navel in a systematically reverse order.
• This is one round.
• Gradually, with extended practice, you should try to double your exhalation to your inhalation.