| Kriyas Various types of cleansing procedures in Yoga
are known as Shuddhi kriyas. They are classified as Dhauti, Neti, Basti, tratak, nauli,
kapalbhati. They are not only cleansing procedures but also play a very important role in
reconditioning of the system.
Dhauti
Vaman Dhauti : Drink as much as warm saline water as possible. Lean a bit
forward, insert the middle three fingers into the mouth and tickle the soft palate and
pharyngeal wall. Automatically one starts vomiting and water comes out on gushes. Repeat
the tickling when the reflex stop, till the last drop of water is out. All the Dhauties
are to be done with fully empty stomach, better early in the morning. It should be done
strictly under the guidance and expert supervision. After the Dhauti is over one should
rest for a few minutes and at least for half an hour one should not eat and drink
anything.
Neti
Jal Neti : Normal saline water and a feeding cup, is required. Fill the
cup with water, stand or take a sitting position, bend the head sideways and slightly
downwards, insert the nozzle of the cup into the upper nostril, open the mouth and breath
out while pouring the water into the nose. Keep the mouth open all throughout and never
inhale through the nose. Repeat the same process with the other nostril.
Indications : Allergic Rhinitis, chronic colds, headaches.
Agnisar : Agni means Gastric Fire, Sar means of a best quality. By
practicing Agnisar Kriya, Gastric Fire i.e. secretion of the digestive chemicals becomes
best, hence the name.
Stand straight with the legs apart - approximately 1 to 1-1/2 foot distance between them.
Bend the knees a little, slightly directing outwards. Place the hands on the thighs and
flex the elbows and bring the shoulders little forward and give a little curve to the
trunk. Inhale and then exhale completely and hold your breath out. Maintaining the
exhalatory phase, push the front abdominal muscles, especially of the portion below and
slightly above the umbilicus out. Hold the position for 2 - 3 seconds, then contract the
muscles and again hold the position 2 -3 seconds. Repeat the process as many times as
possible under one exhalation. As you feel that you can't hold the breath any longer,
inhale slowly. This is one round of Agnisar. Take rest till breath is normal and then you
can repeat it again. One can do so 3 to 5 times. This should be done strictly with an
empty stomach.
Indications : It is very good practice for overcoming constipation,
dyspepsia, flatulence, certain menstrual problems. It tones up the abdominal wall to
provide strong support to the intra abdominal organs.
Contra-indications : children suffering from hyperacidity, any kind of inflammation or
injuries, tumors in the abdominal organs should avoid this practice.
Tratak : It is cleansing of the eyes as well as practice for improving
the concentration. It is done by fixing the eyes on one minute object, without blinking
till the eyes start watering. It is done on the close object which is placed at 3-4 feet
distance or done on the distant object like sun, moon, stars etc.
a. Place the object - a dot or a small Om or keep a lamp (flame should not flicker)
b. Sit in comfortable meditative pose or in a chain.
c. Close the eyes and concentrate on the breathing for few seconds.
d. Slowly open the eyes and fix them directly on the object.
e. Don't blink and keep staring at the object till the water coming from the eyes.
f. Then close the eyes and rest.
g. One can repeat the process 3-4 times.
Kapalbhati : Kapal means skull and Bhati means to shine. Hence the name
Kapalbhati, since it cleanses nasal passages contained in the skull along with the
remaining parts of the respiratory system. Sit in a meditative asan, especially in
Padmasan with feet locked, spine erect, neck and head straight and hands resting on the
knees. Sudden jerky expulsions of breath is the main characteristic of the process. One
should throw the breath out forcefully with a sudden and vigorous contraction of the front
abdominal muscles - more of the lower abdomen. This should be done within fraction of a
second. Inhalation happens automatically. One should allow the breath to come in, after
every stroke of Kapalbhati. At the time of passive inhalation abdominal muscles are left
relaxed. Kapalbhati is done as fast as two strokes per second. While giving jerks to the
abdomen, one should not allow the movements of chest, it should remain firm. Facial
muscles or eyes should not get affected with jerky expulsions. To begin with, one should
do it 5-20 times and repeat 3 to 5 times. With practice one can do it 100 to 120 strokes
at a stretch and repeat 3 to 5 times. But everything should be done essentially according
to the capacity and under proper guidance.
Kapalbhai is done after Neti Kriya to get more benefits of Neti. Also it is done before
Pranayamas as it helps to control the breath.
Indications : Certain kind of headaches especially because of the
congested sinuses, allergic rhinitis, chronic cold, indigestion, constipation, dyspepsia,
flatulence.
Contraindications : Injuries, tumors of the abdominal organs, congested
nose.
Drishti : Drishti means gaze. Fixing the eyes at one point is called as
Drishti. Fixing the eyes on the tip of the nose is called as Nasagra Drishti. Fixing the
eyes between the eyebrows is known as Bhrumadhya Drishti and fixing the eyes towards the
shoulders is known as Jatru Drishti.
Drishti is practiced as a part of some other practices e.g. Meditative poses, Jhiva
Bandha, Simha Mudra etc. or it is practiced independently also. While practicing
independently one has to sit erect in any meditative asan.
For Nasagra Drishti one should take his head little backwards and then fix the eyes on the
tip of the nose. One should stay in the position as long as it is comfortable without
blinking the eyes. For Bhrumadhaya Drishti, after sittiing in an asan one should bend the
head a little forward and then fix the eyes on the point between the eyebrows. For Jatru
Drishti keep the head straight or slightly bent forward and fix the eyes towards one
shoulder for a few seconds and then towards the other shoulder. Positioning the head helps
to avoid undue strain over the eyes.
Indications : Drishti is mainly done to improve the concentration.
Contra-indications : Persons having weak optic nerves should take up this
practice very cautiously. |
