________________
Technique 2: with right nostril In this practice the same instructions and stages as for technique 1 are followed. The only difference is that both inhalation and exhalation are performed through the right nostril only. The practitioner should be aware that while breathing only through the right nostril, the flow of ida nadi and the left nostril are effectively closed. Stage 1: Assume a comfortable meditation asana.
Place the hands on the knees in either chin orjnana mudra. Close the eyes and relax the whole body. When the body is comfortable and still, watch the breath until it spontaneously becomes slow and deep. Adopt nasagra mudra. Close the left nostril with the ring finger and inhale slowly and deeply through the right nostril. Exhale slowly through the right nostril, keeping the left nostril closed with the ring finger.
This is one round. Stage 2: Adopt nasagra mudra.
Close the left nostril with the ring finger. Inhale slowly and deeply through the right nostril. At the end of inhalation close both nostrils. Maintain the internal retention for a comfortable length of time. Exhale slowly through the right nostril, keeping the left nostril closed with the ring finger. Slowly increase the duration of the inhalation, retention
and exhalation without straining. Stage 3: After mastering stage 2, add jalandhara and moola
bandhas during retention. Awareness: On the breath in the right nostril. Duration: When first practising surya bheda pranayama, 10
rounds are sufficient. Over time, however, as the practice becomes comfortable, the duration may be increased to 10 minutes. Slowly increase the length of retention over months. A ratio of 1:1:1 may be introduced to stabilize the practice. Once this is mastered, it may be increased to 1:1:2 and then 1:2:2.
281
