A Guided Practice Inspired by the Yogarahasya, Sutra 2:61

“Ujjayi, Nadi Shodhana, Surya Bhedana, and Sitali—these four are sufficient to prevent all disease. Anything beyond them is redundant.”
— Yogarahasya of Nathamuni, as preserved by Sri T. Krishnamacharya and Desikachar

Introduction: Entering the Sanctuary of Breath
Close your eyes. Feel the earth beneath you—steady and receiving. The air around you—soft, present, and alive.
Let your attention settle inward, as if entering a sacred grove where four ancient trees grow: Ujjayi, Nadi Shodhana, Surya Bhedana, and Sitali.
Each breath you take now is a seed. Each technique, a way of watering that seed—of health, resilience, and clarity.

🌬️ 1. Ujjayi – The Victorious Breath

“Oceanic breath, clearing the pathways.”

Inhale through both nostrils while gently constricting the throat, as if whispering 'Ha' inward.
Exhale the same way—soft, steady, and smooth.
Let the sound anchor your mind and extend your breath.
This breath tones the vagus nerve, calms the nervous system, and warms the inner fire of transformation.
Repeat for 6–12 cycles, or around 2–3 minutes.

🕊 Whisper to yourself:
“With every breath, I return to the ocean within.”

🌈 2. Nadi Shodhana – Alternate Nostril Breath

“The breath that balances the inner rivers.”

Use your right hand in Vishnu Mudra.
Close the right nostril, inhale through the left.
Close the left, exhale through the right.
Inhale through the right, exhale through the left.
That is one round. Continue with a slow, equal rhythm.

This pranayama purifies subtle energy channels—Ida and Pingala—bringing clarity, balance, and peace.
Practice 6–12 rounds or as long as it feels nourishing.

🌸 Affirm:
“Balance flows through me. I am centered in harmony.”

☀️ 3. Surya Bhedana – Solar Channel Activation

“Igniting the sun within.”

Inhale only through the right nostril, the solar side.
Exhale through the left nostril, the lunar side.
Keep the breath steady and slightly energized.
Visualize a golden light rising with the inhale, dissolving heaviness as you exhale.

This is a heating pranayama. It removes inertia, supports digestion, and awakens alertness and vitality.
Repeat for 6–10 rounds, ideally in the morning or when energy is low.

🔥 Internal mantra:
“I welcome the light of the sun within me.”

💧 4. Sitali – The Cooling Breath

“Nectar of the Moon.”

Roll the tongue like a straw (or if not possible, use Sitkari: inhale through the teeth with lips parted).
Inhale through the curled tongue, exhale through the nose.
Feel the soothing coolness enter the body.
Imagine it washing over areas of tension, inflammation, or heat.

This is the cooling balm—for summer days, heated emotions, or post-practice integration.
Practice for 8–10 rounds or longer as needed.

🌙 Whisper inside:
“I drink the nectar of peace.”

🕊 Closing Reflection

Sit quietly. Let your breath return to a natural rhythm.
Observe the effects of the four sacred breaths—are you warmer, calmer, clearer, softer?
These are ancient doorways. You have stepped through them. You have remembered something profound:
Healing lives in simplicity. Wholeness begins with the breath.

“Anything beyond these is redundant…”
And yet, what vastness is held within these few.