Briefly Swara Yoga is the very ancient science that deals with the various qualities of the flow of the breath in both nostrils in terms of both cellular and cosmic import. The ancient Rishis believed that learning to read the breath and manipulate it, we can learn to read the outer and inner universe and also come into harmony and greater function. Also an elaborate system of astrological prediction and tantric activites are also contained in many of swara yoga practices.
The science is based on the observation that the breath has many subtle characteristics and in a healthy person "normally" will want to alternate as being dominant from one nostril to the other approximately every 90 minutes.
There are many factors which influence this flow (swarodaya) including the lunar cycles, the time of day, etc. Briefly, being conscious of what nostril is dominant gives us information about the suitableness of certain activities. The left nostril dominance indicates ida dominance and the right nostril the pingala. The central import of ida and pingala nadis are found in any good hatha yoga book; so I won't detail them here.
An important awareness for the yogi is that when the nostrils are balanced, the energy can flow into the sushumna nadis – being harmonized and synchronized, our latent non-dual dynamics becomes activated. This is best for meditation and spiritual practices. These flows can be easily observed and manipulated any time during the day or even while sleeping through the application of awareness (chit prana).
Sleeping on the left side usually opens the right swara, while laying on the left side opens the flow through the right swara. The swaras can also be opened through placing pressure on the opposite armpits and other methods some of which can be purely mental.
This is only the rudiments of Swara Yoga which as stated is a vast subject, and is said to encompass the whole science of pranayama. As pranayama is a technique within hatha yoga, then in this sense, swara yoga techniques are also part of hatha yoga (at least those that lead to spiritual liberation). Thus in the application of swara yoga to hatha yoga pay attention not only to the quantity of the breath through each nostril, but its many more subtle qualities such as position in the nostril, direction of swirl, degree of coarseness, and many other tell-tale characteristics. This differentiation of the myriad qualities of the breath as it flows through the nostrils can be taken to an extreme by shamans and worldly minded people in order to gain many kinds of information and siddhi; but according to yogis the science is valuable for mukti – liberation, and as such that is its best usage.
What is of value and can be learned very easily is to balance the breath in both nostrils evenly before and during meditation (called sushumna breath). Rather than making this another chore to do, perhaps it is best to phrase this as ALLOWING for the left and right breaths to become even. Anyone can easily get in touch with which nostril is blocked by temporarily closing off the opposite nostril one at a time. The nostril which makes the highest pitch sound is the one that is most constricted. Unless we have a deviated septum or other physical illness we can consciously learn to open up the clogged nostril simply through conscious intention once the awareness and energy is focused (chit prana). When the breath is so balanced, then there is another shift in consciousness that directly relates deeply to the core nervous system (cutting past the superficial layering and filtering of the intellect) that creates a definitive ontological shift from dualistic imbalance into simultaneous co-arising non-dual co-participation – into harmony and unity – in short, into a subjective experiential appreciation of yoga that is in harmony with the natural Mind. Such non-dual breath affects the mind profoundly; while the energy is said to move in the central/non-dual nadi, the sushumna, rather than in the polar nadis of ida and pingala.
The consistent conscious application of chit prana, which obeys the principle that states "where ever the mind goes so does one’s energy and vice versa" prevents our energy from becoming imbalanced and dissipated (according to where our attention is focused and thought patterns). Increasing our awareness of the subtle nuances of chit-prana is effective in all aspects of daily life as well as in sleep, but of course it has tremendous value in order to set a basic frame for meditation; as the mind is no longer discursive and if it does become agitated, returning to this even breath (called sushumna breath) will again help eliminate the vrttis. Although very powerful for meditation, the sushumna breath is very easily taught to students.
The seven books in English that I have studied on swara yoga are:
1) "Swara Chintamani: Divination by Breath", S. Kannan, Sagar Publications, 18, Indian Oil Bhawan, New Janpath Market, New Delhi, 1972.
This is a translation of the Swara Chintamani with appendices.
2) "Swara Yoga: The Tantric Science of Brain Breathing", Swami Muktibodhananda Saraswati, Bihar School of Yoga, Munger, Bihar, India, 1983.
This is the translation of the Shiva Swarodaya with an extensive introduction, analysis, and commentary.
3) "Secret Power of Tantrik Breathing", Swami Sivapriyananda, Abhinav Publications, E-37 Hauz Khas. New Delhi -110016, 1996.
A small but excellent thorough explanation written with clarity.
4) Breath, Mind, and consciousness, Harish Johari, Destiny Books, One Park St., Rochester, VT., 1989.
The most available book in the West and a reasonable and practical introduction, but not an in depth presentation.
5) "Science of Yoga- Chapter Four -- Pranayama Section- Sub-Chapter on Swara Yoga (pages 384-392, Swami Sivananda, The Divine Life Soc., India.
This is one of my favorite all around books which is divided in three sections (Hatha Yoga, Kundalini Yoga, and Pranayama). In the pranayama section, Swami Sivananda describes Swara Yoga sufficiently. This is Volume Four in the Science of Yoga series which can be bought at any Sivananda Yoga center or via the www.sivananda.org web site. I think IYI also carries this series.
6) "The Path of Fire and Light -- Vol. 1" , Swami Rama, Himalayan Intl. Inst. Of Yoga Science, RR 1, Box 400, Honesdale, PA., 18431, 1986
Perhaps Swami Rama's most advanced and still generally available book which contains a full chapter on Swara Yoga.
7) "Swara Yoga" by Swami Sivananda, Divine Life Society, India, second but limited edition, 2000. This long out of print book is now again available.
While 1, 2, 3, and 7 may be the most highly recommended, 4, 5, and 6 are the most easily obtained.
Swara Yoga (according to the Bihar School of Yoga). Much excellent data about Swara Yoga at swarayoga.org
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