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The yogic
kriyas are the first and fore most important practices in Hatha yoga. They are
said to be cleanse the body internally. As astranga yoga emphasis on Yama and
Niyama, Hatha yoga emphasis on cleaning process that is Kriyas, In belief of
the healthy and clean body can only have healthy and clean Mind. The yogic
kriyas or cleansing practices are six in number hence called shat-karma
(six-actions). These practices are not taught or even referred to in most
schools of yog for several reasons. Firstly the practices look difficult,
sometimes revolting, un-natural and are definitely not as easy as standing on
your head. There is some risk of harm to the Learner if something goes wrong.
Keeping all this in mind, most Yoga teachers
conveniently overlook these practices. However, it cannot be forgotten that
these practices are a part of traditional hatha yog. In fact there they are
mentioned as pre-requisites. It is believed that these practices cleanse the
body and prepare it for hatha yog. It is as if you are cleaning up your house
first before re-decorating it. Surely you will not bother beautifying a dirty
house. Cleanliness comes first and hence the importance of kriyas.
The term
shatkarma or shatkriya means ‘six actions’. The ancient rishis considered them
as essential to the practice of Yoga: “In Yoga, control of the body starts with
the cleansing processes known as the kriyas, the first step to eliminate
poisonous substances accumulated in the system”.
Those
cleansing processes are powerfully and profoundly purifying, acting at all
levels of ‘being’. When the body is purified, then one is trained in Trataka
(concentration). These six actions or Shatkarmas are the foundation of the
Asanas and meditative practices of HathaYoga.
The six
kriyas are :
“Dhautir-vastis-tatha netir, tratakam ,
Naulikam tatha;
Kapal-bhatis-c-aitani, Sat-karmani samacaret !!
(Sloka 12- Gheranda-Samhita, Part 1)
“The body is cleaned with the help of the six following process :-
(1)
Dhouti, (2) Basti, (3)
Neti, (4) Nauli, (5) Trataka, and (6) Kapal bhati. They must be perfomed”
“Karm-sat-karmidam gopyam ghats-hodhan-karkam !
vichitra-gun-sandhayi pujyate yogipungavaeh !!”
These
shatkarma which effect purification of the body are secret, they have manifold,
wondrous result and are held in high esteem by eminent yogis.
1. Dhauti
This is the first and most difficult kriya. It
involves swallowing and re-gurgitation a fine piece of muslin cloth or Drinking
warm saline water and vomiting it out. It is prescribed only in case of serious
ailments of the stomach. This is aimed at cleaning the mouth, throat and
stomach.
2. Basti
This is the ancient version of enemas or colonic
irrigation as it is now euphemistically called. It involves drawing water in to
the lower intestine via the anus and then expelling it. This aims to cleanse the
lower part of the colon upto the sphincter.
3. Neti
This practice involves cleaning up the nasal
passages as well as the throat. It can be done with water (jala-neti), where
water is poured into one nostril and it automatically comes out through the
other. A variation is Sutra-neti, where a fine thread is taken inside one
nostril and then pulled out of the mouth through the throat. Other netis are
done with milk (dugdha-neti) or ghee (ghritha-neti). Neti is a pre-requisite for
cleaning up the respiratory passages for the proper practice of pranayam.
4. Tratak
This kriya is for cleansing and strengthening
the eyes. The eyes are focused usually on a small object or the flame of the
lamp in a dark room, without blinking, until they water. Advanced variations
involve gazing at a portrait of god or even imagining it in your mind's eye.
5. Nauli
The rectus-abdominii (abdominal column) is
churned left and right in this kriya. Details are available in later pages.
6. Kapalbhati.
This is a cleanser for the respiratory system,
especially the lungs. It involves forceful breathing in and out repeatedly. The
lungs work like the bellows of a blacksmith. The body is kept in different
positions for different effects.
“When fat or mucus is excessive,
shatkarma; the six cleansing techniques, should be practiced before (Pranayama).
Others, in whom the doshas, i.e. phlegm, wind and bile are balanced should not
do them. These shatkarma, which effect the purification of the body, are secret.
They have manifold, wondrous results and are held in high esteem by eminent
yogis.
HYP describes vatsara dhauti only; the other
dhauti practices are described in the Gherand Samhita.
Ø
ANTAR DHAUTI
(internal) vatsara (plavini)
varisara
(shankhaprakshalana)
vahnisara (angisara kriya)
bahiskirta (anal cleaning)
Ø
DANTA DHAUTI
(teeth) jihva (tongue)
karna
(ear)
kapal randhra (frontal sinuses)
kapal (head)
chakshu (eyes)
danta (teeth)
Ø
GHRID DHAUTI
(cardiac) vastra (cloth)
danda (stick)
vaman (kunjal & vyaghra)
Ø
SHODANA (base
purification)
Though the digestive tract runs continuously from mouth the anus, it tends to be
considered as having discrete sections, however it functions as a whole; indeed
the mind-body-spirit is an integral system. Dhauti, the cleansing practices,
assist the efficient movement of food throughout the alimentary canal.
Sluggishness in any section affects the entire tract detrimentally, and also has
impact on associated organs that work in tandem with it, e.g. liver,
gallbladder, pancreas etc. While the entire existence and continuation of a
healthy individual depends on the effective function of the digestive system, it
is habitually abused, either through ignorance or desire; the shatkarmas provide
methods for redress. Dhauti cleans out old bile, mucus and permits release of
impurities from the blood; it becomes possible for the
sub-conscious-inner-wisdom of the body to rebalance the natural harmony of the
subtle chemistry.
VATSARA DHAUTI
“Shape your lips like a crow’s
beak and drink air. Let the air swirl in the stomach for some time and then
allow it to dispel itself. Vatsara dhauti is a most secret technique to purify
the body. It destroys all diseases and increases gastric fire.” GS 1: 15 - 16
Perform kaki mudra; assume a meditation position, placing the hands in either
gyana or chin mudra and relax consciously. With the eyes open, focus on the nose
tip (nasikagra drishti); avoid blinking. Make the mouth into a beak by pursing
the lips, relax the tongue, and breathe in slowly and deeply through the “crow’s
beak” (kaki mudra). Through training, work out how to bring the air into the
stomach and not the lungs; there is a knack to closing the epiglottis and with a
sudden push, a little air goes into the stomach; swallow the air into the
stomach while expanding the abdomen; repeat this breath up to ten times until
the belly is fully distended. Take up an inverted posture such as pashinee mudra
(the folded psychic attitude – halasana with the knees dropped to the ears and
the hands folded between the knees). This allows the air to pass out of the
anus.
Benefits
Benefits of this practice are
related to the mudras adopted and the effect of the air through the digestive
system making it work more efficiently, removing gas and wind and preventing
acidity and heartburn. The air can also be burped (Bhujangini mudra). Some air
is normally taken in as one eats, it can be as much as half a litre! The stomach
functions better with some oxygen; this practice removes stale gasses.
Gyana mudra
means the psychic gesture of knowledge.
Chin mudra
means the psychic gesture of consciousness.
Kaki mudra
soothes and cools the body and mind, purifies the blood and stimulates the
digestive fire.
Pashinee mudra
creates a state of harmony and peace in the nervous system naturally bringing
about Pratyahara, the withdrawal of the senses, while stretching and stimulating
the spinal muscles and deeply massaging the abdominal organs; the awareness is
held on either mooladhara or vishuddhi chakra.
VARISARA (SHANKHAPRAKSHALANA)
Shanka means a conch and
prakshalana means cleaning out. A short practice, laghoo shankhaprakshalana, can
be done once a week (every day in the case of constipation)
with no dietary restrictions. The
full practice should be done once or twice a year under guidance at an ashram.
Laghoo shankhaprakshalana (short
intestinal wash)
This should be done on an empty
stomach in the morning. Prepare two litres of warm salty water (ratio 2 tsp salt
: 1 litre). In a squatting position quickly drink two glasses of this water.
Then dynamically execute five asanas that relax and stimulate the sphincters and
nerves of the intestinal tract letting the water flow through; -
a) Tadasana arms stretching up
overhead and lifting onto the toes.
b) Tiryaka tadasana
c) Kati chakrasana
d) Tiryaka bujangasana
e) Udarakarshanasana
This is a complete round.
Without a break drink two more
glasses of the water, complete that round and a third followed by uddiyana
bandha with nauli.
Go to the toilet and if there is
no bowel movement, do not strain, it will come later on.
It is usual to complete the
practice with kunjal kriya and neti.
Benefits; - This kriya supports
normal functioning of the intestines, relieves flatulence, constipation,
acidity, indigestion, menstrual cramps, asthma, acne and boils etc. It also
prevents urinary infections and the formation of kidney stones. The addition of
fasting or partial fasting enhances the practice. It counteracts the bowel
malfunctions that cause a decrease in the natural cleansing of the intestines
due to low-grade food, a sedentary lifestyle, or gradual organic breakdown. In
many cases the tract can be like a pipe clogged up by lime-scale.
In healthy people this
purification of the body sharpens the mind and creates dynamic vitality,
permitting the intensive yogic practices leading to states of higher awareness.
{Note-: Shanka-prakshalan
It involves drinking 16 glasses of lukewarm salt water glass after glass and
then doing Five specific asanas as mentioned above, Follow the same technique.
This cycle of water drinking and exercises is to be repeated until the water
expelled from the anus is as clear as the water you are drinking. At this stage,
your entire gastro-intestinal tract has been fully cleaned. It is as clean as it
ever was in your life, apart from when you were a new borne baby.
After this exercise, the body is
extremely stressed. You have to rest the whole day. For that day, you should
only have a special diet called "khichdi" consisting of boiled rice, lentils
(dal) and ghee (clarified butter). This lubricating food replaces the natural
lubrication of your insides which has been washed out by the saline solution.
Again, do this kriya only under the supervision of an expert teacher.}
VARISARA (WASHING OF THE
INTESTINES)
This is similar except that the
rounds are continued until the intestines are completely flushed through and
almost clear water flows on evacuation. Typically this would consist of eight
rounds, but can take anything from 20 to 50 glasses of water and two to four
hours. By this time the digestive tract is completely cleaned out. In the first
phase the faecal matter is eliminated; in the second only yellow water is
passed, the osmosis of the intestinal wall is reversed, and the blood is
cleansed as toxins are drawn from the major organs of the body by the action of
the salty water. The guidance and encouragement of a guru is needed as this
‘marathon’ may take several hours. It is followed kunjal kriya and jala neti,
then silence and warmth, total rest without sleeping. 45 minutes later a special
meal of rice, ghee and lentils (kitcheri) relines the stomach and maintains the
tone and peristalsis of the tract preventing indigestion, diarrhoea and
constipation. For the duration of the day the body is rested, but sleep should
be avoided for three hours (lest there are headaches or lethargy); rest on the
next day also. There should be silence and no physical or mental work done.
Another meal of kitcheri should be taken six hours after the first.
There are food restrictions for
the following month (essentially a pure, simple, neutral diet).
Benefits; - The action of this
kriya is much more effective in purifying the system of disease. Laghoo will
achieve the same results but more slowly. These practices achieve the same
results as extended fasting; both thoroughly clean up the lower gastrointestinal
tract.
VAHNISARA (AGNISARA
KRIYA)
“Push the navel against the spine
a hundred times.” GS 1:19
Both vahni and agni mean fire, sar
is essence = essence of fire = Manipura chakra; the practice creates internal
heat.
Standing or sitting in bhadrasana,
exhale, apply jalandhara bandha and push the abdomen in and out rapidly 10 to 15
times, or for as long as the out-breath can be held. Another method is to extend
the tongue, pant like a dog and move the abdomen in rhythm with the breath.
Fifty is sufficient.
Benefits; - Agnisara kriya
counteracts the sedentary lifestyle which can lead to many hidden inefficiencies
in all the koshas and to underperformance at all the levels of being human. It
deeply massages the abdominal organs, reduces abdominal fat, strengthens the
muscles, especially after child birth; stimulates the relevant nerves and so
harmonises all abdominal conditions of the bowel, liver, kidney, spleen,
pancreas and digestion - allowing optimum assimilation of nutrients. It has a
dynamic effect on the five pranas (panchapranas), raising energy levels and
easing dullness and depression.
BAHISKIRTA (ANAL CLEANING)
“It is not easily available, even
to the gods” GS 1:23
This requires controlled prolapse of the rectum so that it can be washed outside
the body.
JIHVA MOOLA DHAUTI (TONGUE)
means cleaning the root of the
tongue.
Thoroughly wash the hands and
clean the nails. With index, middle and ring fingers joined, bringing the tips
into line, gently place them as far back into the mouth as possible and rub the
root of the tongue slowly and thoroughly, cough out any phlegm. Milk the upper
and lower surfaces of the tongue.
This must be done on an empty
stomach, as there can be a sense of retching if one rubs too hard or reaches too
far back.
Benefits; - Impurities that the
body is trying to expel collect as a coating on the surface of the tongue;
regular cleaning removes this breeding ground for bacteria, preventing
self-contamination.
Karna (ear) Glands in the outer
canal of the ear produce wax to protect the deeper structures of the ear; this
can accumulate and block the vibrations of sound.
Nothing smaller than the little
finger should be placed in the ear.
Clean and trim the nails, place the little finger in the ear and rotate it
gently and apply some pressure to the ear walls to dislodge wax; remove the
finger; tilt the head to that side and shake out any bits of dry wax; repeat
with the index finger. Wash the layer of wax off the fingers and repeat for the
other ear.
Benefits; - Hearing can be
impaired by a build up of wax.
Kapal randhra (frontal sinuses)
Vigorously wash the top of the
head with cold water. (This term is also used for cleaning the upper back
palate.)
Benefit; - This gives immediate
transformation from sluggishness to wakeful vitality, soothing the whole brain.
Kapal dhauti
Simply press the thumbs on the
temples and rotate first in one direction then in the other.
Benefit; - Eases headache and
brings relaxation to the brain, removing sluggishness.
Chakshu (eyes)
Wash the eyes with clean lukewarm
water whenever time permits.
Benefit; - The eyes are refreshed
and tiredness is relieved.
Danta dhauti (teeth) cleaning the
teeth with a special stick (neem or babool), but normal toothbrush etc can be
used.
VASTRA DHAUTI (CLOTH)
“Chatur-angula-vistaram hasta-panca-das-ayatam !
Gur-upadista-margena siktam vastram sanair-greaset !!
Punah praty aharec-caitad-uditam dhauti-karma tat!!”
(Sloka No. 30- Hatha yoga –
Pradipika, part – 2)
A strip of wet cotton cloth four
angulas wide (i.e. 4 – 5 cms) and fifteen hand spans (i.e. 6 m) in length is
slowly swallowed and then taken out, as instructed by the guru. This is known as
dhauti (internal cleansing).
. The sadhak squats on the ground
or sits on a low chair. Consciously relax the whole body; an end of the cloth is
chewed gently like food (but do not shred it) so that saliva is secreted to ease
its passage, and then swallowed. If there is difficulty in getting the cloth
down one may use a sip of water, but restrict the use of water. Sweetened milk
may be used instead of water if that makes it easier. The stomach is to be
filled with cloth and not with water. To resist the urge to vomit as the cloth
initially passes the back of the throat, wait a few moments until the spasm
passes and try again; once it is past the trachea this sensation ceases.
Gradually 5 meters of cloth are chewed and swallowed, avoid letting it bunch in
the mouth, until about 30 cm remains in the hand.
Practice nauli; first dakshina,
then vama followed by rotation and madhyama nauli.
The cloth can be left in the
stomach up to 15 minutes (but no longer or it could enter the intestine). Five
minutes is sufficient to clean the stomach; beginners may find that one minute
is enough. Agnisar kriya can be practiced instead of nauli.
Squat and gently but firmly draw
the cloth out, there could be some resistance initially, take care not to pull
too hard. It will be thick with mucous.
Benefits; -
“Kas-svas-pliha-kustham kaph-rogasacha vishantiah !
dhouti-karm-prabhavera prayamtyeva
na sanshayah !!
There is no doubt that coughs, asthma, diseases of spleen,leprosy
and twenty kinds of diseases caused by excess mucus are destroyed through the
effects of dhouti karma.
“Pliha-gulma-jvaram kustham
kapha-pittam vinasyati !
Arogyam bala-pustis-ca bhavet
tasya dine dine !!”
(Sloka 42- Gheranda-Samhita, Part 1)
“With the help of this exercise man can get rid of such maladies
as spleen, glandular enlargement in the stomach, fever, cough, bile and leprosy.
He becomes strong and
healthy.”
In Ayurveda the seat of kapha
dosha is in the mucus element of the chest and stomach; in this practice the
mucous from the chest is loosened and removed. It has a great reputation in
treating asthma perhaps by creating a chain reaction in the brain and relaxing
the bronchial tubes. The autonomic nervous system is toned by consciously
controlling the reflex to vomit. Vastra dhauti thoroughly scrubs the walls of
the stomach and stimulates peristalsis and the digestive juices; it brings both
pitta (bile element) and kapha doshas back into balance, improving all
conditions related to the upper gastrointestinal tract.
Danda dhauti (stick)
A
soft banana stem, sugarcane stick or turmeric root is inserted into the stomach.
A thin catheter is usually used nowadays.
VAMAN (KUNJAL or GAJAKARANI &
VYAGHRA) KRIYA (VOMIT)
Vyaghra means ‘tiger’, a couple of
hours after eating his food the tiger regurgitates it; in this practice the meal
is vomited three hours afterwards, by using saline water or pressing the very
back of the tongue.
Benefits; - Working on the
principle that the food that has been easy to digest passes quickly through to
the intestines, leaving the most difficult and least nutritious; this remainder
needs a lot of energy and activity from the digestive organs to process and
eliminate, for very little gain: the tiger vomits what is left three to four
hours after eating. The Yogi can copy the tiger to clear the stomach of its
contents so that practices can be performed where it is advisable to have an
empty stomach (e.g. Pranayama).
“Gaja- karma yahi janiye piye peta
bhari nira !
Pheri yukti son kadhiye roga na
hoya sarira !!”
(Astangayogavarnana)
“What is known as Gajakarma and what makes the body immune to all
diseases is filling the stomach with water and bringing it up effortlessly. Just
as an elephant draws in water through his trunk, and bring it out through the
trunk, thus keeping his body free from all ailments, so can man keep his body
free from all sorts of maladies. We clean a pot with the help of water; we can
also clean our stomach with the help of warm water.”
KUNJAL washes out the digestive
tract from the mouth to the stomach with warm salty water, it is done first
thing on an empty stomach; there is no unpleasant taste, smell or nausea. About
35,000,000 glands line the stomach and secrete several litres of digestive
juices during the day; the practice permits these to function more efficiently.
Prepare about three litres of lukewarm water per person; (1tsp salt: 1 litre):
if the water is too cold it will chill the body. Using salty water for kunjal
kriya inhibits the secretion of acid into the stomach.
Clean the hands and scrub the
nails thoroughly.
Relax the body and the mind and
focus on the concept of cleansing the Temple of the Pranas. Begin to drink the
water. Keep drinking glass after glass of the prepared water as rapidly as
possible in succession, until you can not take another drop… and then drink one
more, until the sensation of fullness reaches right up to the back of the
throat. This is important. The oesophagus should be filled right to the top with
water.
As you lean forward horizontally
over a bucket, tuck one fist under the left ribs, so that there is pressure on
the stomach organ. Press the back of the tongue firmly with the fingers of the
other hand and slide the fingers down the back of the throat. This should spark
the reflex, and the water should gush out, as it does, remove the fingers; if it
does not, press the root of the tongue more firmly and consciously relax.
Follow on with jala neti.
Keep warm afterwards and wait 30
minutes for the stomach to reline itself with mucus before eating.
Benefits; - This practice cleanses
both the upper alimentary canal and the respiratory system. There is great
psychological benefit to be gained both from overcoming the initial conditioned
reaction of disgust at the idea of this practice, and from learning to control
the pyloric sphincter at the bottom of the stomach. If we had more care and
respect for the stomach there would be no need to do this kriya, but we all tend
to abuse our digestive tract on a massive scale.
Intentionally vomiting may seem
unnatural; the inner-wisdom of the body uses it as an action of last resort to
rid it of poison, or over-rich food, however washing the organ regularly has a
curative effect.
Kunjal removes impurities that can
contaminate the body causing hyperacidity, halitosis, phlegm and sore throats;
it robustly enhances general health by permitting the best possible assimilation
of nutrients. Gastroptosis occurs when a residue of undigested food collects in
the bottom of the stomach, which becomes prolapsed below the pyloric valve, this
causes fermentation and distension, creating impaired health through
auto-poisoning.
Kunjal gives wonderful relief to
sufferers of biliousness who may observe their expelled water as being green;
this indicates that over-secretion of bile has found its way from the intestines
into the stomach, causing a nauseating bitter taste.
Asthmatics may observe large globs
of phlegm in the expelled water; here the strong reflex from the pyloric valve
will have loosened mucus secretions from the bronchial tubes. Kunjal is
recommended as a safe procedure even during an attack, as the forceful action of
the vagus nerve releases the spasm in the respiratory system. Even though
drinking the water quickly is difficult when breathing is laboured, the stomach
should still be filled to bloating. Daily Kunjal is recommended for asthmatics.
(Please practice under the guidance of a qualified teacher)
The powerful contractions during
kunjal improves the muscle tone and circulation in the entire abdominal area and
raises the internal body temperature.
It is especially recommended for
those with cold extremities.
MOOLA SHODANA (BASE PURIFICATION)
“If the person does not practice
moola shodana then the apana (function of elimination) does not pass freely.
Clean the anus with the finger then repeatedly wash it with water. This practice
removes the hard fermented stool from the lower colon. Abdominal ailments are
removed, the body becomes graceful and healthy and one’s digestive fire
improves.” GS 1: 43 - 45
This will seem most offensive to
many but, along with Amaroli (Shivambui), it has the most liberating effect in
awareness and acceptance of the body, grounding and connecting with the pelvic
floor in a very practical way.
In India turmeric roots are easily
available and are used; turmeric is astringent, anti-biotic, a blood purifier
and stimulates peristalsis. In many ways a finger is better because it can be
manipulated into the pockets of the rectum and ease out hard faecal matter. The
hands should be very thoroughly cleansed afterwards.
Ensure that the fingernail is
short, clean and not snagged.
In a squatting position use ghee,
oil, soap or water as a lubricant and, insert the index or middle finger into
the anus about 2cms and then gently rotate it in both directions simultaneously
pushing the finger further into the rectum. Continue rotating and inserting as
deeply as possible, stimulating the nerves and functions of the rectum. Remove
and wash and repeat several times using firm but gentle pressure on the walls of
the rectum. Contracting and releasing the anal sphincter (ashwini mudra) will
intensify the practice. Wash the anus with cold water to stimulate blood flow.
Benefits; - There is a rich supply of blood vessels and nerves from the
sympathetic and parasympathetic systems at the anus; it is these blood vessels
that so easily distend to form haemorrhoids. Moola shodana stimulates these and
supports the function of the whole elimination system, encouraging strain-free
elimination. The rectum is cleaned of encrusted waste matter, which hardens onto
the thinly walled plexus of blood vessels creating haemorrhoids, bleeding,
scabbing and rectal pain. It has a direct action on easing constipation.
Haemorrhoid suffers need to begin the practice very cautiously and gently
pushing back the distended varicosed veins into the rectum and massaging very
carefully. Combining daily moola shodana with laghoo shankhaprakshalana,
elimination will become much easier and as the haemorrhoids heal more pressure,
rotation and repetition can be used in moola shodana.
“All experience, waking and
dreaming has an energetic basis... without using the knowledge of prana and it’s
movement in the body, the mind can become mired in its own processes”
Tenzin Wangyal Rinpoche
“Without regular cleansing of the system you
will not gain maximum benefit from your practices. Without the purification of
the body one will not be ready for the higher practices of yoga. When the body
is free the mind also functions properly.”
There is no doubt that coughs, asthma, diseases
of the spleen, leprosy and twenty kinds of diseases caused by excess mucus are
destroyed through the effects of dhauti karma.
2. BASTI:- Contraction and relaxation of anal sphincter in order to clean lower
intestine through water or wind is called basti karma. (To perform basti you
must be adept in uddiyana bandha and nauli)
“Basti karma is said to be of two types”
Ø
Jala (water)
Ø
Sthala (dry)
“Nabhi-daghna-jale payau nyasta-nal-otkatasanah
!
Adhar-akuncanam kuryat ksalanam vasti-karma tat
!!”
(Sloka No. 26 - Hatha yoga –
Pradipika, part – 2)
Jala basti is done in water while sushka or Sthala is done on land (that is in
air). Stand in utkatasana in water to the height of the navel. Contract and
expand the anus. This is called jala basti. Urinary, digestive and wind problems
are cured by jala basti. The body becomes pure and looks like Kamadeva (Cupid).
(Sushka ) Sit in pashimottanasana and do basti. Contract and expand the anus
(ashwini mudra) This practise prevents abdominal problems. It stimulates
digestive fire and eliminates wind problems.”
JALA BASTI (WATER)
Either standing in deep water or using a bucket of water and a 20cms plastic
tube gently inserted into the anus; perform uddiyana bandha and madhyama nauli
sucking the water up into the anus (this can be a bit of a knack). Hold for a
few breaths. Expel the water and stool into the toilet. Repeat until the stool
has been evacuated. Now more water can be taken in. Madhyama nauli is repeated
many times until the colon is as full as possible, followed by rotational nauli.
The water can be held in for ten minutes to release encrusted stool. The
practice can be repeated until the water is completely free of stool. Do
shavasana, pashinee mudra, and bhujangasana slowly five times to release any
remaining water or air.
Variation; - A more approachable
method that gives the same benefits is to perform ashvinni mudra while sitting
in cool fresh water up to the navel.
Benefits; -
“Gulma-pliho-dram chapi
vata-pita-kaphodbhavah!
Basti-karma-prabhavena cchiyante
saklamyah !!”
Enlargement of the glands and spleen, and all diseases arising
from excess wind, bile and mucus are eliminated from the body through the
practise of basti.
Basti generates energy, removes
heat from the system, develops strength and control of the abdominal muscles,
massages and tones the organs and nerves. Water basti is better as it completely
scrubs out the intestines. Air basti stimulates peristalsis. Both are good for
constipation. If intending to go on a fast it is recommended to do basti to
thoroughly clean out the intestines permitting the greatest purification of the
body. Sushka basti can be done very frequently but jala not as often; it is
desirable for there to be a certain amount of stool and it’s associated bacteria
in the colon. Advanced Yoga practitioners use basti to cool down the abdominal
heat generated by their practice (sadhana).
STHALA BASTI (DRY YOGIC
ENEMA)
Just as described in the Gherand Samhita; sit in pashimottanasana and perform
ashvinni mudra 25 times sucking air into the bowels; retain it for some time and
then expel it.
Benefits ; Cleans the colon and
removes flatulence.
{ Enlargement of the
spleen and all diseases arising from excess wind, bile and mucus are eliminated
from the body through the practice of basti. By practicing basti the appetite
increases, the body glows, excess doshas are destroyed and the dhatu, senses and
mind are purified.}
3. NETI :-
cleaning the nasal
passage
Ø
Sutra (thread)
Ø
Jala (water)
Ø
Dugdha (milk)
Ø
Ghrita (ghee)
SUTRA NETI (THREAD):-
Sutram vit-sit-susinigdham nasa-nale
praveshayetah !
Mukha-nnirgam-yech-chesha netih sidhe-nirg-ghate
!!
Insert
a soft thread through the nose to the length of one hand span so that it come
out of the mouth. This is called neti by the siddhas.
Traditionally this was done with a bundle of cotton threads, carefully twisted
and soaked in beeswax, but now a thin rubber catheter is used. Very gently
insert the sutra into the any nostril until it is felt at the back of the
throat. Insert Index and middle finger and pull it out through the mouth. Gently
pull the sutra forward and back several times before removing it from mouth.
Repeat for the other nostril. (With the cotton thread only, the sutra can be
passed back into the other nostril, until both ends hang out of the mouth; it is
then joined so that it is a loop and gently passed through the passages until
the joint is outside the body at the nostrils. Then the sutra is passing in
through one nasal passage across the back of the nose and out the other nasal
passage, after a few movements of the sutra, it is slowly removed. This practice
greatly assists in balancing the airflow of the two nostrils.) This could be
done once a week followed by jala neti. If the passages are particularly blocked
jala neti can be done both before and afterwards.
Benefits; - Pranayama practices
should always be preceded by sutra neti Through the frictional massage of the
airways the membranes are strengthened and able to work more efficiently, to
clean, warm, humidify and disinfect the air before it reaches the lungs, so that
the air entering the lungs is in optimum condition. Many people breathe through
their mouths because their noses are too blocked; this leads to infections,
asthma, and emphysema. Many yoga practices cannot be performed correctly without
being able to breathe through the nose. Sutra neti stimulates the nerves and
related brain functions of the eyes, tear ducts and olfactory zone; it increases
mucus briefly, flushing out the secretory glands and removing stagnation of the
blood, increasing resistance to invasion by viruses. Sutra neti clears away
dried up mucus deposits and foreign bodies and should be followed by jala neti
to flush out the passages. At a more subtle level, the neti practices engage the
other koshas and stimulate the ajna chakra, the midbrain psychic centre.
JALA NETI (WATER)
A
suitable pot (lota) should be used such as the one in the picture, filled with
salty water (1 tsp salt: ½lt lukewarm water). Using salt reduces discomfort; it
has a higher osmotic pressure than pure water and will not be as easily absorbed
into the membranes, the salt kill bacteria’s present and flushes out viruses.
Keep the mouth wide open so that you can breathe, Make 1.5- 2 feet distance
between the feet, Lean forward at lower back tilt your head at one side insert
the nozzle of the pot into any nostril which is above. While rising the pot
inhale and exhale through mouth so that the water will flow in though one
nostril and out through the other. After 30 seconds or so put down the pot and
clear the nose. Repeat for the other nostril. Clear the nose. Jala neti is
followed by bastrika to dry the nose. Bellows breathe with one nostril closed,
then the other, and then with both open. Agni kriya can be done also until the
nose is dry.
Benefits; -
“Kapala-sodhani c-aiva
divya-drsti-pradayaini !
Jatrurdhva-jata-ragaughan
netir-asu nihanti ca !!”
(Sloka No. 30- Hatha yoga –
Pradipika, part – 2)
“The neti exercise cleanses the
brain cells, endows one with divine sight, And annihilates all diseases of the
upper regions of the body”.
Jala neti can be done at any time
of day (even several times a day if one has a cold), to remove the breeding
ground for germs in the olfactory zone. Jala neti is effective in the conditions
of sinusitis, inflammation of the adenoids, eyes, throat, tonsillitis, catarrh,
headaches, insomnia and tiredness. The soothing effect on the brain is
influential on depression, epilepsy, migraine and tension-stress conditions. The
practice improves all other ailments of the respiratory system such as asthma,
bronchitis, pneumonia etc. From an esoteric perspective, clearing impediments to
the free flow of air has a profound effect on all the other koshas of the body,
which has a great influence on psycho-spiritual health. An over looked aspect of
jala neti is bastrika. Daily practice of bastrika may have phenomenal effect in
and of itself, research is continuing as to the effect it has on catecholamines
(epinephrine and norepinephrine), their action on neuro-transmitters and
consequently on immune function, pain reduction and health. Bastrika mimics the
action of prolonged belly laughing. Madan Kataria in Bombay has developed this
ancient yogic breathing technique into a vast enterprise, Laughing Clubs
International. Bastrika (and laughing) gets the heart rate to over 120 beats per
minute faster than any other form of exercise without any cardiovascular risk or
metabolic demand, and there is a rapid return to base rate.
[Neti cleanses the cranium and
bestows clairvoyance. It also destroys all diseases that manifest above the
throat.]
4. NAULI (RECTUS ABDOMINII
MUSCLES) Lean
forward, protrude the abdomen and rotate (the muscles) from right to left with
speed. This is called nauli by the siddhas.
Ø
Dakshina (right)
Ø
Vama (left)
Ø
Madhyama (middle)
“Amand-avarta-vegena tundam savy-apasavyatah !
Natamso bhramayed-esa noulih siddhaih
pracaksyate !!”
(Sloka No. 33- Hatha yoga –
Pradipika, part – 2)
Lean forword, protrude the abdomen and rotate (the muscle) from
right to left with speed. This is called nauli by the siddhas.
These three practises require a
proficiency in Uddiyana bandha with the ability to hold external breath
retention (bahir kumbhaka) for some time.
Madhyama nauli :-
Perform uddiyana bandha then contract the rectus abdominii muscles so that they
form a central arch running vertically in front of the abdomen. Continue as for
Uddiyana bandha.
Vama nauli (left):-
Perform madhyama nauli then isolate the left side of the rectus abdominii and
contract as strongly as possible without straining; return to madhyama nauli and
continue as for Uddiyana bandha.
Dakshina nauli (right):-
Perform in the same way but isolate the right side.
Abdominal rotation After the above
have been mastered, ‘churning’ can be achieved by transferring from vama to
dakshina to vama gradually working up to several consecutive rotations.
Benefits; -
“Mand-agni-sandipana-pachan-adi
sandhapik-anandakari sad-aiva !
Asesa-dos-amaya-sosani ca
hatha-kriya-maulir-iyam ca naulih !!”
(Sloka No. 34 : Ibid.)
Nouli is foremost of the Hatha yoga practices. It kindles the
digestive fire, removing indigestion, sluggish digestion, and all disorders of
the doshas, and bring about happiness.
The rolling, rotation and agitation of the entire abdomen during
nauli gives deep massage and profound toning to the abdominal muscles and
organs. It generates heat in the body, stimulating digestive fire and balancing
the endocrine functions, which leads to change in emotional disorders, lethargy
and diabetes. On an esoteric level, nauli has a profound effect on pranamaya and
manomaya koshas, creating mental clarity
and power and increasing the storehouse of prana in Manipura chakra.
[Nauli is foremost of the Hatha yoga practices. It kindles
the digestive fire, removing indigestion, sluggish digestion and all disorders of the doshas and
brings about happiness.]
5. KAPALABATI:
Perform exhalation and inhalation rapidly like a bellows (of a blacksmith). This
is kapalabati and destroys all the mucus disorders
“Bhastra-val-lohakarasya
reca-purav sasambhramau !
Kapalabhatir-vikhyata
kapha-dosa-visosini !!”
(Sloka No. 35 - Hatha yoga –
Pradipika, part – 2)
Ø
Vatakrama (air cleansing
breathing)
Ø
Vyutkrama (reversed)
Ø
Sheetkrama (cooling)
Vatakrama kapalabati (breathing)
This is the same as the pranayama
practice.
Vyutkrama kapalabati (reversed)
Prepare lukewarm salty water
(ratio 1 tsp: ½ litre); relax the body; snort the water into the nostrils
letting it flow down into the mouth; repeat several times. Perform bastrika as
for jala neti.
Sheetkrama kapalabati (cooling)
Prepare as above only take the
water into the mouth and push it up expelling it through the nose; repeat
several times. Perform bastrika.
Benefits; -
similar to jala neti but more intensified, with more stimulation to the facial
nerves.
6. TRATAKA
Looking intently with an unwavering gaze at a small point until tears are shed
is known as trataka by the acharyas (teachers).
Niriksen-niscala-drsa
suksma-laksyam samahitah !
Asru-sampata-paryantam-acaryais-tratakam smrtam !!
(Sloka No. 31 - Hatha yoga –
Pradipika, part – 2)
Looking intently with an unwavering gage at a small point until
tears are shed is known as trataka by the acharyas.
“Mochanam netra-rogaram tandardina
kapatkam !
yatn-tstrat-kam gopyam yatha hat-kpetkam
!!
Trataka eradicates all eye diseases, fatigue and sloth and closea
the doorway creating these problems. It should be carefully kept secret like
agolden casket.
Ø
Antaranga (internal)
Ø
Bahiranga (external)
Bahiranga trataka (external)
Antaranga trataka (internal)
This is clear, one pointed (ekagrata),
concentrated focussing on an object seen within the inner spaces of the mind,
Hridyakash or Chidakash. The preparation is the same, but a point of light or
symbol is chosen.
(Sloka No. 37 - Hatha yoga –
Pradipika, part – 2)
All of us have the potentials and capabilities
to actualize the source of creativity and vitality, which is inherent within all
of us. Despite this fact many of us in the world, are dissatisfied, unhappy,
frustrated and yet not sure about our purpose to life. The ancient science and
wisdom of yoga provides an answer to all these problems, which have been
troubling the minds of people since time immemorial. According to the yogic
wisdom the root of all these problems lies in our clouded and faulty (limited)
perception to reality. Today we are so engrossed in our materialistic endeavors
that we get disconnected from the higher and more refined spheres of
consciousness, which is the source of creativity, vitality, health and wisdom in
our lives. Once we gain a glimpse of higher spheres of consciousness, then our
unhappiness, and discontent automatically fades away. The system of yoga offers
a very systematic and progressive path to the aspirants who aspire to lead a
life full of positivity, and fulfillment. Yoga: An Overview Yoga from Spiritual
Perspective: Yoga is usually defined as union between the limited self (jiva)
and the cosmic self (atman). Jiva here is the empirical self, which is
conditioned state of our being or consciousness, whereas atman, is the
unconditioned and the most refined state of our being. It is the essence of the
cosmic consciousness embodied within us. According to the yogic science of
consciousness, atman within us is the source of life, vitality, wisdom and our
true nature, which is always unconditioned and remains in the state of utmost
purity. Yoga as the science of soul makes you realize your identity with the
greater self, to make you know and tune in with your existing inner nature. Yoga
is so called (i.e. union) because it is seen and defined in terms everyday
normal life, where each person feels fragmented and separated from, or does not
comprehend the possibility of a higher being. Yoga from Phenomenal Perspective:
There are various perspectives available to study and understand yoga as science
of health and transformation. Yoga has been defined as a state of being as
discussed earlier i.e. the state of union between the individual and the cosmic
consciousness. But there is another perspective, which looks at yoga as a
process. As a process of positive and uplifting transformation of human
consciousness. From this perspective yoga becomes a science, which addresses the
human issues related to the different levels of human functionings. For example,
at the physical level most people have a body that is continually in a state of
disharmony. As a human being our awareness and energies function at the
different levels. Every moment we function because of the energies, which are
active within our body-mind complex. Any disruption in the flow and movement of
energies cause imbalance either at the physical or psychological levels. Yoga
aims at bringing the different functions of body-mind complex into perfect
coordination by harmonizing the inner flow of life energy (Prana). As a science
of health yoga primarily harnesses this vital, life energy called prana. And
through effective marshalling of energies it establishes harmony at the
physical, mental, vital, emotional and spiritual realms of existence. Swami
Shivananda of Rishikesh defined yoga as “an integration and harmony between
thoughts, words and deeds, or integration between head, heart and hands." Form
the harmony of the mental and physical aspects of man (including the energetic
or bioplasmic body and our emotional nature) are derived other positive virtues
as by product. Branches of Yoga: There are various branches of yoga available to
cater the needs of the different temperaments found in human nature. Some of the
known branches of yoga are raja yoga, which cater the needs of those who are by
nature more contemplative, jnana yoga for those who are analytical and of
intellectual orientations, bhakti yoga for those who find themselves emotional
and operate more from their hearts, and hatha yoga for very dynamic
temperaments. All of these different schools of yoga prescribe their own
techniques and methods. But the aim of all of them is the same and that is to
create an environment of harmony and peace within the individual so that he
could actualize his true potential as a human being. Relevance of integral
approach of yoga in the modern age. Today people in the modern world are highly
stressed and constantly finding themselves in the midst of situation, which are
highly demanding and stressful. Constant stress at the work places, offices, and
other areas of human activities drastically affect the efficiency and
equilibrium of individuals. This not only affects the productivity and the
performance of any organization but also affect the personal life of the
individuals. Today yoga is very much in the news and there are a lot of teachers
and traditions. But are they all teaching authentic yoga? Are they teaching the
classical yoga, as envisaged by the seers and sages? How does one know which one
is the correct yoga? Correct and classical yoga can only be taught by a
tradition, whose founder is a sage who has experienced the higher dimensions of
the mind and see the entire situation in a holistic way. A few decades ago yoga
was the subject of only philosophical debates and study, very few people knew
the practical side of it. It was Param Guru Sw. Shivananda (of Rishikesh) who
completely changed the approach towards yoga. He presented before the aspirants
the practical and more scientific aspects of yoga. Indian culture has always
been rich in terms of philosophical ideas, but teachings of Swami Shivananda
equipped the people with certain techniques and modalities through which they
could lead a life full of health, creativity, mental and emotional as well as
spiritual fulfillment. His brilliant disciple Swami Satyananda later on
systematized the entire system of yogic practices and made them graduated and
easy so that any person could benefit from the practices regardless of his state
of health physical, mental or otherwise. Yoga became established as a
therapeutic tool, as an aid in training, as the ideal life-style, as a means for
complete education. He made the practices intelligible to the modern mind. Today
Satyananda Yoga is respected worldwide as the authentic yoga tradition and India
it is known as Bihar Yoga. Salient Features of Satyananda yoga: Yoga as a
Holistic Science. Yoga has been known to be the e science, which addresses the
issues like awakening the dormant faculties and refinement of the human mind.
Any person feels that he needs to improve in certain areas, but then he find
himself helpless when he does not find an appropriate technique or a way out.
There is no one science in the present education scenario that can take care of
this requirement completely. There are exercises for physical fitness that again
addresses limited parts of the body. And in spite of the recent advancement in
the field of psychology, there are no standard practices to improve the quality
of the mind. Yoga is the only system, which provides a complete methodology for
the development of total human being. Yoga as a need based tool. Satyananda yoga
has developed a series of graduated practices, called the pawanmuktasana, which
makes it easy for the beginners to start the practices. A beginner in the path
of yoga will not be able to do the complicated postures, because of the
stiffness of his joints and inflexible body. Pawanmuktasanas are a boon for him.
It is this system of graduated practices that makes satyananda yoga accepted so
easily worldwide. It does not mean that this system caters only to beginners on
the path, (and there are practices which are very advanced), but it means that
an aspirant has to go step by step and cannot really take jumps. Yoga as a means
of developing awareness. Satyananda yoga makes one develop awareness, that
quality of awareness, which makes a person stand apart. A person who is aware is
balanced, awakened to the life experiences, has clarity of mind under all
circumstances and acts with discrimination. Developing awareness through yogic
practices is the hallmark of satyananda yoga. Yoga for eliminating psych-somatic
overload. One very important complementary practice of satyananda yoga is the
practice of pratyahara or withdrawal of the senses. The gross mind is normally
totally extroverted in the waking or aroused state and is always busy in
responding to the input from the senses in the form of sight, sound, tastes,
touch and smell. In this way it gets overloaded and accumulates stress, because
there is no knowledge of how to stop this process. In yoga there is a methodical
process to stop this overloading so that the mind comes to a state of deep rest
and relaxation. Swami Satyananda has founded a very simple and highly effective
practice of mental relaxation called yoga nidra. This practice has been
instrumental in helping psychosomatic problems like hypertension, diabetes,
asthma, and chronic insomnia etc. The modern medical science has not been
effective in treating these diseases because there is no technique available to
ease the mental tensions. The practice of yoga nidra is complementary to the
package of practices and it makes it easier for the other practices of asanas
and pranayamas to take root. Only when the deeper tensions are removed can the
body-mind absorb or assimilate the other practices better. Cleansing of toxins.
Satyananda yoga also accepts that there can be gross impurities in the physical
body, which can bar one’s progress on the path of holistic and positive living.
Modern life-style and habit patterns are the factors disturbing the equilibrium
of physical and the mental health. The accumulated toxins in the physical body
be removed through the hatha yoga techniques of shatkarma or the six cleansing
practices which cleanse the digestive tract, the sinuses, vitalizes the frontal
lobe of the brain, harmonizes the inner and the outer visions, the prana vayus
and doshas. Thus through the collective practices of the Satyananda yoga one
finds the center of existence within oneself as awareness grows and there is
spontaneous flowering of inner discipline or anushashanam, the system of
Satyananda yoga does not restrict the yogic practices to the practice room only
but it believes in the principle of taking yoga into one’s life and living yoga
and life with awareness and fullness.
[Trataka eradicates all diseases of the eye, fatigue and
sloth and closes the doorway to creating those problems. It should be carefully
kept secret like a golden casket.]
By the six karmas (Shatkarma) one is freed from
excesses of the doshas. Then Pranayama is practiced and success is achieved
without strain.
“When fat or mucus is excessive,
shatkarma; the six cleansing techniques, should be practiced before (Pranayama).
Others, in whom the doshas, i.e. phlegm, wind and bile are balanced should not
do them.
These shatkarma, which effect the
purification of the body, are secret. They have manifold, wondrous results and
are held in high esteem by eminent yogis.
These actions (karma / kriya)
have powerful effects within both the physical and energetic bodies (koshas[1][2])
and have a dynamic impact on the doshas[2][3].
.In medieval India Hatha Yoga originally
referred simply and precisely this selection of practices, however the use of
the term ‘Hatha’ has changed radically since HYP was written; generally Hatha
Yoga now refers to asana practice; the shatkarmas are little known and may seem
extreme to many on first encounter.
“The goal of all
Yogic teaching is, how to concentrate the mind, how to discover its hidden
facets, how to awaken the inner spiritual faculties.”
“With most of mankind the mind
is very little developed and is entirely under the control of the body. By
learning to control the body, we can easily control the mind.”
Sw. Vishnu-devananda
“To care for the body is a duty,
otherwise the mind will not be strong and clear”
Buddha |
