Shat Karmas and Kriyas

10/12/2015
ShatKarmasandKriyas:
TheShatKarmasandHathaYogaKriyas
CONTENTS
Preface:theContextoftheKriyasinModernTimes
Introduction
AjnaKriyaorKapalarandhrakriya
EarCleansing:KarnaDhauti
Tratak
Kapalabhati
NadiSuddhi
Neti
TongueCleansing(JivhanirlekhanorJivhaKriya))
UpperPalateMassageincludingKhechariMudra
DantaDhauti(TeethWashing)
NauliKriya,NauliChalana,Laukiki,orLauliki
Agnisara(Vahnisara)Kriya
VamanaDhauti(sometimescalled,jaldhauti,kunjalKriya,orGaja
Karni)
Hrid(heart)Dhauti,DandaDhauti(stick)DhautiandVastra(cloth)
Dhauti
Vastra(cloth)Dhauti(alsosometimescalledHridDhauti
http://www.rainbowbody.net/Purity/Kriya.htm#preface
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VatasaraDhauti(InternalAirWashing):BhujanginiMudra
ShankhaPrakshalanaKriya:varisaraorsahajbastikriya
JalBasti
AswiniMudraandSthulaBasti
Citra,Mulasodhanakriya,andGaneshKriya
VajroliMudra
TheHathaYogaKriyas,PreliminaryActionsand
PurificationActionsSuchastheShatkarmas(six
activities)ortheAshtakarmas(theeightactivities)
AccordingtoTraditionalHathaYoga
Preface:TheContextoftheHathaYogaKriyasinModernTimes
"Wearelikespringsofwaterwhichnolongerrunbecausetheyhave
notbeenwatchedandhavegraduallybecomechokedwithrubbish."
AlbertSchweitzer,"TheDecayandRestorationofCivilization"
translatedfromtheGermanbyC.T.Campion,Macmillan,1932
Whataretheseancientpurificationexercisescalledtheshat(six)karmas
(activities)orsometimesmoresimplycalledthekriyas(preliminarypurification
activities)whichopenthepathwaysofthebody,thenadis,theenergybody,the
mind,andheart?
Followingadiscussionoftheseancientyogatechniqueswillbedescribedina
practicalmethodastheyweretaughtinIndiaforoverathousandyears.These
purificationpracticesarementionedinmanyancientyogictextssuchasthe
"HathaYogaPradipika",the"GherandSamhita",the"SivaSamhita",the
"SatkarmaSangrahaofRaghavira",andmanyothers.Originallytheyweretaught
aspartoftheancienthathayogaoraltradition,fromadepttostudent.
Repression,inhibition,andperversionofthefivekoshas,thevayus
(winds),threedoshas,andtheinnateintelligenceinrelationtothe
ShatKarmas
Coughing,sneezing,vomiting,spitting,shitting,urinating,crying,sweating,and
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"evacuation"ingeneralarebasicfunctionsthataregenerallyculturallyrepressed'
i.e.wearetrainedtocontrolthem,nottomentionthem,andoftentheybecome
swearwordsoractsofdisrespect,yetitistheircleansingactivitywhichtheyshare
incommon.Acommonalitywhichistoberespectedratherthandespised,
avoided,ordeniedinahealthysociety.
Intraditionalyoga,yoginsaregiventheshatkarmasintheverybeginning.This
helpstounplugtherepressionofculturalconditioning,openuptheenergy
channels,activatetheenergycenters,andalsounburdenthephysicalbodyof
accumulatedobstructionsandtoxins.
HenceitisclearthattheshatkarmasareNOTsimplyphysicalcleansingexercises,
rathertheyutilizespecificbodilydynamics,evolutionarylifefunctions,energetic
andpsychicsmechanicsinordertoremoveemotional,mental,andenergetic
blockagesandhindrances.Theyaffectthephysicalbody,theenergybody,the
mental/emotionalbody,thecreativethoughtprocessesandthepathwaysof
embodimentandrelationshipinapositiveway.
Tobesuretheshatkarmasarenotmerelyforkapha(phlegm)diseases.Indeed,in
theAyurvedicsystemsimilarpurificationpracticesaremostoftengivenforthe
removalofexcessphlegmandindeedtheshatkarmasaccomplishthisaswell.But
Ayurvedamedicinediffersinmanyregardtoclassicalhathayogainregardtothe
locationandactionofthe10vayusandwindsandtheyalsodifferastothevalueof
theshatkarmas.Inshorttheshatkarmashelpremovethe
obstructions/hindrances(kleshas)andinthatverybasicwaytheyremove
ignorance.Allpracticingyoginsintheclassicalhathayogatraditionacceptthat
theyhaveafflictionsandarededicatedinremovingthem.Itistothatendthatthe
shatkarmasactaseffectiveadjuncts.
Forexamplethebenefitoftheupwardvayu(wind)thatcontrolsthecoughing
instinctistoclearcongestioninthelungsorthroat(mainlylungs).Ifthisis
repressedorinhibitedindailylife,aslowerinstinctsoftenare,thenthatnatural
vayusbecomesdisordered/disturbed,distorted,ordemeaned.Diseasethencan
easilyfollowhenthisvayuandhealthpreservinginstinctisperverted.
Similarlyafullsneezehelpsclearthesinusandactivatetheenergyofthehead,a
vomitistocleartheabdomenofpoison,urination(thebladder/kidneys),shitting
(theintestines),sexualfunction(thesexualorgansbecomeactivated),sweating
(theskinisactivated),tearingcleanstheeyes,andsoforth.Arepression,
inhibition,oranysuchattempttocontrolordemeananyofthesefunctionshave
severebody/mindrepercussionsinthatspirit'screativevitalintentionremains
disembodiedandunheeded/ignored.Allinhibitionsandrepressionleaveaneural
andenergeticpatternedimprint(samskara)whichforthemostparthaveto
becomeentirelydestroyedandplacedunderthecontroloflivingspirit(the
nondualtrueSelf.Hencetheshatkarmasareastepinthisoverallprocessof
surrendertotheallpervadingSelf,isvarapranidhana.
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Naturally,theintelligencegoverningthesenaturalfunctionswhenleftalonetodo
theirjobswillkeepthebodyhealthy,themindunashamed,andthecreativejuices
flowing.Whensuppressedthenvariousmental,emotional,energetic,and/or
physicaldiseasesarise.Againitisnotonlyinkaphadiseaseswhicharisefrom
suchdumbingdownoftheinstinctandintuition,buttheentiremanifestation
body,energy,body,andmental/emotionalbodysuffersaswellasthecreative
function.Onanenenergeticleveltheseinhibitionsdistorttheenergeticbalanceof
thebodycreatingdisordersofthedoshasandvayus(pranas),Onaphysicalbody
levelthesediseasemanifestintheimbalanceoftheelements,organs,and
glandularfunctionsasellastheincreaseinama(toxins)whichfurtherirritateand
aggravatethevariousphysicalsystems.Suchcanmanifestinamyriadofphysical
diseasessuchaslistlessness,sloth,lethargy,dullness,excessmucous,phlegm,
soreness,lowbackpain,stiffness,headaches,asthma,andawidevarietyof
dysfunction,inhibition,anddiseaseadinfinitum.
Thesebody,breath,wind,energetic,mental/emotional,psychic,and
consciousnessrelationshipsareknownbythosewhoknowthebody,thewinds,
energy,mind,emotionsandtrueself,notbythosewhoignoreit.Hence,theshat
karmashelpustoknowthis.
Ideallyhumancultureandcivilizationwouldnotdemean,suppress,orinhibit
naturalvitallifefunctionsbutratherencouragesuch.Forthosewhoseinner
wisdomisnotsubverted,demeaned,repressed,ignored,ordisconnectedthose
donotneedtheshatkarmasbecausetheyarealreadyinsahajsamadhi.
TheSpecialRelevanceoftheHathaYogaKriyasToday
Inancienttimesitwasbelievedthatthehumanmindandbodybecomes
negativelyprogrammedandconditionedthroughnegativeexperiencesthat
reinforceignoranceandconfusion(avidya).Theobjectofthisconditioningthen
becomesseducedandalignedtothisperverseandpollutedorientationand
attitude.Asaresultaddictivedependenceuponbadhabits,tendencies(vasana),
negativeemotions(kleshas),andfurthernegativekarmabecomereinforcedina
cyclicpatterncalledbondage.Keytothesenegativepropensitiestowardsuffering
andbondagearethekleshas,whicharethenegativeemotionsormindtoxins.This
mentalpollutionalsohasphysicalcorrespondenceinthehumanbody.
Sinceyogaisaspiritualpracticethatreconnectsallofrealitybody,mind,breath,
nature,andSourceasanintimatewholisticsynergisticsynchronicity,amajor
practicehasbeentoremovethatwhichwasblocking/obstructingthese
connections.Thusthemanyyogictechniqueswerethusdesignedtobreakup
blockages,obstructions,andpoisonsofthebodymind.Whilenegative
conditioningcreatesfurtherafflictiveemotionsbecausemansnormalbehavioris
governedbythenormalmindgovernedbykleshasandkarma,apurified
bodymindcreatespositivekarmaandisnolongergovernedbykleshasortoxic
thought.
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Especiallytoday,theearthispolluted,ourfood,air,water,physicalbodyaswellas
psychicatmosphereispolluted.Why?Becausethecommonmansmindandheart
hasbecomepollutedandcorruptedthroughnegativeprogramming.Thatnegative
programmingiswhathathayogaisdesignedtoreverse.Atremendousaidinthat
respectistheshatkarmas.Thelinkbetweenmanspathologicaldestructionofthe
earthandhencehispathologicalattitudetohisownexternallifesupportsystems
isofcourseintimatelylinkedtohispathologicalattitudetowardhisbody(his
innerlifesupportsystem).Itisthisinnerandouterharmonywhichhathayoga
harmonizesorganically.Itisnotonlybecauseofmansbloodstreamistoxicwhich
inturntoxifiesthenervoussystemandbrain,butthistoxicstateextendstomans
socialinstitutionsingeneralextendingtohiscoarseandcarelessunfeeling
treatmentofotherlifeformsaswell(hisfellowmanandallotherspeciesincluding
habitat).Thisdestructionattitudeoftheimmaturemantowardhisenvironmentis
areflectionofhislowstateofspiritualevolution.Yogaontheotherhandis
designedtoquickenthisevolutionthroughaugmentingmansinherentabilities
towardselfpurification,selfactivation,andSelfintegration.
Inshorthathayogisfoundthattheprocessesandtechniquesofhathayoga
producedagenuinepurificationwhichpositivelyaffectedthebody,thenervous
system,thebrain,themindopeningupmansheartandeventuallyopeningup
thepreviouslyblockedchannelsbetweenheavenandearthbetweenspiritand
naturebetweenmindandbodycrownchakraandrootchakra,andthelike.
Dormantevolutionarycircuitrywereunearthed,resurrected,andopenedup,
activated,andintegrated.
Assuchthepurifyingeffectsofasana,pratyaya,pranayama,dharana
(concentration),andmeditation(dhyana),theyam/niyams,lifestylechanges,and
soforthallactedsynergisticallytoaugmenttheprocessofcompleteandfinal
unionbeyondpractice(samadhi).Assuchthehathayogakriyaswereseenasa
greatbenefactorinspeedingupthisprocess,whileinmanyschoolsofhathayoga
itwasseenasanessentialprerequisite.
InAyurvedicmedicineaswellinyogictherapy,thesekriyaswerealsoappliedfora
widevarietyofailmentsofthebody/mind.WithinyogatherapyandAyurvedathe
kriyasareespeciallybeneficialforthosewhosufferfromsymptomscreatedby
irritations(suchasthepresenceoftoxins(calledamainAyurveda)aswellas
stagnantdiseaseswhicharetheresultofobstructionsofanykindsuchaswhatare
calleddiseasescausedbyanexcessofkapha.
Todaythereiswidespreadpollutionofmothersbody(theearth),chemicalized
food,toxicair,toxicwater,toxicbodiesandtoxicdysfunctionalminds.Arefoods
thathavebeenirradiated,chemicalized,denatured,pesticideridden,chemically
colored,textured,andgeneticallymodifiedhealthier?Nosuchevidencesupports
suchaclaim,butrathertheopposite.Dogeneticallymodifiedfoodsproducebetter
yields?No,theevidenceisthatintensiveorganicfarmingmethods,permaculture,
doubledigging,andbiodynamicfarmingproduceahigheryieldoffoodaswellas
muchhigherquality,butsuchmethodsaremorelaborintensivetoharvestand
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produce.Heremansunemploymentandseparationfromtheearthcanbehealed
inmovingtowardsacleanagriculturereflectingacleanercultureasawhole.A
cleanercultureinturnreflectsapurifiedheartmind.realwork
Whatcomesfirst,atoxicmind,leadingtotoxicbehavior,whichinturnpoisons
thebodyaswellastheenvironmentordoesitstartwithatoxicbody,blood
stream,andnervoussystem?
Doessocialandenvironmentaldiseasestartwithatoxicbodyandwork
backwardstowardtoxicactivitiesorreallyaren'ttalltheseprocesses
interconnected,duetomansalienationfromnaturalcreationandthecreative
spiritwhichunderliesit?
Hencewegetbacktoignoranceandconfusionadisconnectfromthegrandeurof
RealityasitisinitsvastboundlessIntegritybeingthesamecauseforallmans
afflictions.Thusbyrespectingandhonoringourowninnerenvironmentby
helpingthebodytoriditselfoftoxins,wealsopayrespecttomothernatureand
otherlifeformsaswell,Thiswaywecantrulyunderstandatagutlevelhownature
cleansandhealsherselffromtoxicinfluencesandhowwecanhelpourselvesasa
teambyhelpingher.NatureasGodscreationhasgreatintelligentwisdombehind
it,andthatsamewisdomisfoundwithinmanasaapartofnature.Whenman
findshimselfdisconnectedfromcreator/creation,thatlimitedknowledgeiscalled
ignorance(avidya).Itiswithinthatwholisticcontextwherethehathayogashat
karmasfindsitsbasis.Indeedthetestimonyoftheyogisisthatsuchisapowerful
catalyst.
Todaythepollutionnotonlyemanatesfromatoxicanddenaturedfood,toxicand
conditionedair,toxicandalteredwater,toxicpsychicenvironments,vaccines,and
pollutedallopathicmedicines,butalsofrommanmadeelectronicpollution
(promptingsometomakelifestylechangestoamorenaturalandclean
environment).Butcanwereallyescapefromthismanmademadness?Indeedin
natureonefindsquietonessenseorgansarebombardedless,themindisquiet
(aslongaswehavenotbecomeaddictedtothenoise).Justasfocusedradiological
techniquescandisruptandkillcancercells,justaslasersurgeryusedintelligently
canbeasanguinetool,justsocanirresponsibleandrecklessmisuseofelectronic
radiationcreateatoxicenvironment.Whatwecandoismakethebestofwhatwe
cantoavoidpollutioninthefirstplace,andthenutilizeintelligentandcustomized
purificationtechniques.
Theseshatkarmasyogicpracticesaremeanttowakeusupandgetoverthe
humptheyremoveobstacles.Theyarenotdesignedtobeusedexclusively,but
ratherarekriyas(preparatoryactivities)thatareintendedtobeintegratedwith
theotherpracticessuchasyam/niyam,asana,meditation,pranayama,andthe
restoftheyogapracticescapableofcreatingaprofoundsynergyandsynchronicity
(ofbody,nature,breath,mind,andspirit).Thesekriyascreatespaceinthehuman
templeforlivingspirittheydetoxifythebody,thebloodstream,thenervous
system,brain,nadis,mind,thoughtpatterns,andnegativetendencies.Byopening
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upthesepathways,lessdistractingenergeticsarepresentandmorepositive,
healing,andevolutionarycreativeenergyisabletoflow.Thekriyasthusserveas
powersynergistsinthepurificationofthebodymind,itsactivation,and
integration.
Thusthebenefitsofopeningupandclearingoutaccumulatedtoxinsfromthe
body,irritants,physicalimpurities,energychannels(nadis),mentalthought
patterns,toxicthought,andnegativeemotions(kleshas)areevenmorevaluable
todaythanever,notjustasanaugmentationofhathayogaasanapracticewhere
thebodycanmovemorefreelyandunobstructed,buttowardopeningofthe
energybody,activatingourcreative/evolutionarypotential,alleviatingthepast
resistancestotheclearthinkingofaopenmind,andtheenlightenedactivityofthe
unburdenedandboundlessopenheart.Itistothatendthatthisbookisultimately
dedicated!
JaiMa!
Introduction
"Thesekriyas,asanindispensabletool,lightentheburden,quickenthe
cellsandatoms,bringbrillianceanddance,transformthedross,and
pavethehighwaywithgold.
Thekriyasheightenoursenseability,theystrengthenthenerves,and
opentheHeartMind.Thustheinnerwisdomshinesforthonitsown.I
bowdowntotheinventor,Siva,themasterofYogis,theindwelling
SourcewithinAllofCreation."
ShaktiDas
Purificationisacentralthemeinyoga,alongwithempowerment,activation,and
integration.Assuchitisabidesatthefirststageofyoga,butalsoatthelast,
simultaneously.Thisisalabbooktotheinnerlaboratorytomother'sholychild
bornoutofsacredwedlockwithInfinitespiritthusthemanifestationinReality
ofinfinitelove.Maythislovebewidelyknown.
Thisisabookaboutpurification,notonlyofthebodyandthepsychicnerves,but
alsoofthemind,thekleshas,thevasana,andpastkarma.Theultimatekriyabeing
theburntofferingofallkarmicexistenceasasurrendertothenatural
spontaneousallencompassinguniversalSelforDivineLeela.Itisherewhichthe
kriyasemanateanditistoherethekriyaslead.Itisherextremelyintelligent
dallianceandbrilliancewhichisrevealed,asSiva'smate.ItismotherDurgaof
infiniteradiancewhoshinesthroughilluminatingtheentireearthandcosmos
withherinnategoodness.
Simplyput,whenourpastconditioningandprogrammingnolongerdominateand
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limitourpresentcreativepotential,wearethenallowedtobeengagedinandenter
uponthesublimeportalofthesacredpresenthavingbecomecompletelyliberated
fromtheenergeticdynamicbondsofthepast.Becauseyogadoesnotvalidatethe
separateexistenceofbody,mind,nature,andSpirittheseyogiccleansingactivities
workonboththebodyandmindsimultaneouslyaswellasourrelationshipwith
creation,causation,ourfuturekarma,andspiritualwellbeing.
Inparticularhathayogakriyasstimulateandacceleratebody/mind/spiritchange
andevolutionsowebecomeamorepowerfullyembodiedvehicleofevolutionary
love,healing,andconsciousness.Herethedrossofthebody,theimpurities,and
constrictionsofthenervoussystemandpsychicnerves(nadis)arewashedaway.
Thesepracticeswillbefoundspecificallyvaluabletoasana,pranayama,and
meditationstudentsbecausespiritualandphysicalprogresscanbeseverely
hamperedinthepresenceofphysicaltoxins,irritants,impurities,
congestive/constrictivehabituations,pathway(nadis)blockages,contractions
aroundimbeddedirritants,andothersimilarobstructionsoftheenergybodyor
physicalbody.Astheseprocessesaffectthebloodstreaminasanguinemanner,a
burdenisliftedfromalltheorgansincludingthebrainandnervoussystem
allowingthemtofunctionmoreefficientlyandwithgreaterlucidity.
Astheasanasliberateevolutionaryenergypermittingthemtocirculateinthe
activatedorevolvedbody/mind,thepresenceoftoxinswillcauseshutdown
systemswhileinmanycasescreatediseasepatternsunlesseradicated.Thisis
obviousinseverecasesofliver,kidney,andgastrointestinalsyndromes,butitcan
beappliedtothehealthorstressuponanycellofthebody,sincethebloodstream
isaffected.
Someareasandsystemsthathavebeenasleep,deenergized,ornotusedforalong
timemaybeatrophied,congested,fulloftoxins,orinneedofbeingflushedand
cleanedoutwhileotherareasaresourcesofchronicirritation,inflammation,
stresstotheimmunesystem,anxiety,mechanicalsourcesofspasm,clumping,and
contraction,andthelikeuntiltheirassociatedobstructionsortoxinsareloosened
andexcreted.Thehathayogakriyas(cleansingactivities)arespecificallydesigned
tocleanthebody,energybody,andchakrasystemsquicklyandpainlessly.They
areoftenbrokendownintosixoreightdivisionsofactionsuchastheshat(six)or
ashta(eight)karmas(actions).
Mostofthesepurificationexercisesaredesignedtoremovestagnantinternal
toxins,innerfilth,orinnerblockages(calledamainAyurvedicmedicine)
consistingofbothmatteranditsassociatedenergy,buttheyalsocorrespondingly
cleanoutenergypaths(nadis)andallowmoreenergytoflowwithinthe
body/mindcomplex.Thekriyaswillsometimesalsoreleaseandthusexpunge
somenegativeemotionalcontractions(kleshas)andholdingpatterns(vasanas)
suchaspride,fear,anger,greed,jealousy,possessiveness,secretiveness,neurotic
desire,attachment,andsoforth.
Onaphysicallevelaccumulatedphysicalwastesareeliminated.Theirpresence
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irritatethenerves,slowdownfunction,numbsensitivitiesandhigherfunction,
andburdentheenergybodybyinvitingunwantedparasiteswhosepresencecreate
unusualcravingsanddemandsforadditionalnutrimentsaswellascreating
nervousagitation.Sowithmerephysicalremovalofaccumulatedtoxinsthebody
becomeslesssluggish,lighter,lessagitated,andmoresensitiveasboththe
afferentandefferentnerveimpulsesarelessburdened.Alongwiththesephysical
cleansingsmanyofthekriyasspecificallyworkoncertainnerveplexi
strengtheningandactivatingthemincreasingfunction.Otherkriyas(suchasnadi
shodhana)restorebalanceinthepsychicenergychannels(nadis)clearingaway
causalobstructionswhichgovernthehealthandbalanceoftheentirenervous
systemincludingthebrain.Ingeneral,thehathayogakriyassuchastheshat
karmas(sixactions),openupobstructedenergypathways,enlivenpreviously
sluggishorstagnantareas,activatedormantcircuitryandfunction,andingeneral
augmentthetransformationprocessofhathayogainordertoallowthe
evolutionaryhealingandcreativeenergyitsnaturalexpression.
Itisnotnecessaryforeveryonetodoalloftheseprocedures,aseachofusis
unique.Byexperientiallyperformingthese,certaineffectswillbeexperiencedand
onewhohasbecomeevenslightlyattunedtotheirownenergywillknowsoon
afterwards(throughtheirinnateawareness)towhichspecificexercisestheyare
specificallywellsuited.Howdoweknowwhichkriyaswillbebestunlessourinner
wisdomisopened?Indeedsuchisanexcellentquestion.Yogaanswersitthusly.
Yogaisnotareligion,asetofblindbelief,mechanicalrules,adogma,orideology.
Ratheryogasaysthattheanswersareinherentinthepractices.Justtryitandyou
willseeforyourself.Indeedawiseandsuitabledietalongwithanactiveasana
practiceismeanttoalongwiththesekriyas.Alltogethersuchyogapracticesare
designed(alongwithmeditation)todisclosethesecretwhichabidesinthe"the
field".
"Arjunasaid:'OhKrishna,IwishtoknowNaturePrakrti)and
Consciousness(Purusha),thefield(kshetra)andtheOnewhoKnows
thefield(kshetrajna),wisdom,andwhatshouldbeknown.'"
"Krishnasaid:'Thisbodyisthefield(kshetra),OhArjuna.Hewho
knowsthisiscalledtheOnewhoknowsthefieldbythosewhotruly
know.KnowMeastheOnewhoknowsallfields.Iamtheknowerof
thefieldinallfields.Thiswisdomofthefieldandtheknowerofthe
field,thatistruewisdom.Wisdomofthefieldandoftheonewho
knowsthefieldofallfieldsconstitutetruewisdom,saidKrishna.'"
BhagavadGitaChapterXIII.12
Ofteninthebeginning,thespecifickriyasthatprovokesthemostaversionarethe
verykriyaswhicharethebestforus.Ifyouexperienceaspecificrevulsionagainst
one,itwillbeinstructivetoobservewherethisrepulsion,aversion,fear,orfeeling
iscomingfrom.Indeedmanyareasofthebodyandtheirmechanismsareclosely
keyedintooldhabits,fears,emotionalpatterning,andoftenholdwhatarecalled
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samskaras(psychicimprints)whichwhentheyarebeingdislodgedandexorcised
(purified)theircorrespondingemotionalassociationsalsomaybeloosened.
AccordingtoyogaandIndia'sancientAyurvedicmedicine,theabilityofthekriyas
toremoveheaviness,sloth,fatigue,dullness,confusion,torpor,chronicillnesses
associatedwithimbalancesofexcesskaphaand/ortamas,deficientpittaand/or
rajasarecommonreports.Atthesametimetheseexercisescalmexcessivepitta
andrajasthusleadingthepractitionertoabalanced(sattvic)state.Lightness,
buoyancy,happiness,acuity,clarity,peacefulness,suppleness,concentration,and
poiseareaccelerated.Inthissensethekriyasareselfinstructive,openingupthe
disconnectedpathwaysfromthebodytothemind.Itisallinterconnected,butthe
brainismostlynotlistening(ignorant)andneedstobeinstructed(bythebody).
ModernWesternmanhasforthemostpartbecomedissuaded,distracted,and
externalizedoutsideoftheirbody"outthere"somewhere.Werarelyliveinside
ofitandpayattention,butthekriyascallusbackhometheyopenusupthey
makeroomtheyemptyussothatwemaybecomefilled.Spiritlivesinthebody,
yourbody,aslongaswearealivebutifourconsciousnessispreoccupiedoutside,
alwaysescapingtherealityofthebody,thenweactasinattentivehosts.
Whilebodynegativeandnaturenegativeideologiesproposesthatweescapedeath
byescapinglifebyfleeingfromthevicissitudesofnatureandembodied
existencethroughignoring,denying,ordemeaningthebodyandnature
authenticyogaseesthebodyasanecessaryandnaturalingredientofembodying
spirit.Againthisisnotsayingthatweareonlythephysicalbody,butratherthat
thebodyispartofanallinclusivecreativespiritwhichisnotonlyessentialfor
embodiedexistence,butwhichexistsascreation'sevolutionfromSource.Assuch
itasacredvesselandrepresentativeofthecreatorwhenitisviewedincontextof
itstruehistoryandplace.(Seetheessayonnetinetiat
www.rainbowbody/HeartMind/netineti.htmandalsoTowardanEarthInclusive
Spirituality).
Moredetailedphilosophicaldetailsaboutthekriyasandpurificationin
relationshiptospiritualevolution,healing,andwellbeingistheprofoundtopicof
anotherbookthatwascompletedintheseventies,buthasnotyetbeenuploaded.
Additionalcontextmaybehelpful,buttheauthorherewishestopresentthe
primarypracticesinaneasilyaccessiblemanner.Thekriyasandpurificationhave
beenafundamentalpartofauthentichathayogaforoverathousandyearswhich
combinesynergisticallywithdiet,asanas,pranayama,bandha,meditation,
lifestylechanges,selfstudy,andsometimesAyurvedicprocedurestocatalyzeour
evolutionintoanintegratedbody/mindintowellness,wholeness,andthesacred
integrityofAllOurRelations.
ThefatherofWesternmedicine,Hippocrates,usedpurificationsuchasemesis,
enema,purgation,sweating,diet,fasting,hydrotherapy,andmassageasafirstline
ofdefense.Hippocratesresortedtoherbalmedicineonlyifthediseasewasalready
toofarneglected.SotoodidtheotherphysiciansofancientGreeceandEgyptas
wellastheancientRomans,Hebrews,Arabians,AmericanIndians,and
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indigenousphysiciansandshamansfromaroundtheworldformillennia.Sucha
fundamentalideaofinnerpollutionandobstructionsofenergyflowhasbeen
consideredaprimarycause(oratleastaprimarybreedinggroundfordisease)
sincetheearliestoftimesandthustheuseofpurificationmethodstoridthebody
ofthisburdenhasbeenadominantthemeofmedicineeverywhereupuntilthe
twentiethcentury.
Itisnotsurprisingtoseetheexternalmanifestationsofmodernman'smisguided
mindsetcausedinpartbyinnerpollutionandinnerenergyignorancebereflected
inenvironmentalandpoliticalsituationswherehumankindispoisoningtheirown
air,water,foodandbody(environment)andfightingwarsaboutenergyresources
andusageinsteadofvaluingandconservingtheirownexpendituresormoving
towardearthfriendly,nonpolluting,nontoxic,lessdangerous,andrenewable
methods.Indeeditisraretofindanyonewhoiscleaninsideofbodyandmind
whowilldefilenature,theenvironment,orothers.
Inordertopracticetheseancientkriyaseffectively,weneedtoimplement
profoundbalance,sensitivity,andawareness.Likeauthenticasanapracticenever
forcetheseexercises,butratherexploretheirpossibilitiesasanopeningtolife's
healingenergies.Tobeeffectivewemuststoptakinginorcreatingpoisons.This
meansthatwemusteatpurefoods,drinkpurewater,inhalepureair,ingestonly
puremedicines,listenonlytosattvicsounds,andthinkpure(sattvic)thoughts.
Thisincludesnotexposingourselvestotoxicmouthwashes,soaps,toothpaste,
clothing,solvents,fumes,perfumes,chemicals,orsituationsthatcausestress,
upset,oratoxicreaction.Inotherwordstobesuccessfulwemustsurround
ourselveswithinasattvicenvironmentandwemustexercisepurification
techniquesinourdailylifebynotsuppressingsweatormucuswithchemical
suppressants,antihistamines,chemicaldeodorants,etc.Weshouldnotsuppress
theurine,feces,instinctualemesis,deepbreathing,sneezing,coughing,andother
naturalinstinctualpurificationprocessesthatarehealthyforthebody.Likewise
weshouldwiselydrinkadequatepurewaterandeatadietcontainingadequate
naturalfiberbyavoidingdenatured,artificiallycolored,pesticideridden,refined,
preserved,andotherwiseadulteratedfood.Wemustnotonlyeliminatewaste
productsinatimelymannertoavoidselfintoxicationofthebowels,blood,lymph,
tissuesandcellsbutalsowemustpayattentiontothefoodcombinationsthatare
easilydigestedanddonotcausetoxicindigestion.
Themajororgansofpurificationarethelungs(throughthethroatandnose),
tongue,skin,sinuses(throughthenose),largeintestine(throughtherectum/anus,
andthekidney(throughtheurethraandbladder).Wecanalsodischargetoxins
throughtheeyes,ears,orgenitals.Usuallywhenwedetoxthroughpustules,
lesions,orswellingswhichcanbelocatedinternallyorexternallywearesuffering
fromatoxicoverloadoreliminationcrisiswhichmaybehelpedgreatlythrough
judicioususeofthefollowingkriyas.Amajorsourceoftoxinsisnegativeemotions
(adhis)andtheyinturnnotonlyaffectourpranabutalsocreatedisease(vyadhis)
oftenintheformoftoxins.
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Inourpracticeofthefollowingkriyas,approachtheminalightheartedmanner
notthatyouaredirty,bad,orthatsomethingiswrong,butratherwithasenseof
humorandapositivehappymood.
AjnaKriyaorKapalarandhraKriya
Procedure:Placethepadofthethumboftherighthandonthethirdeyewiththe
nailpointingdownandthefourotherfingerspointingstraightup.Vibrateand
massagethethirdeyeregionpressingfirmlybutwithnostrainorpain.Keepthe
scapulafromraisinguptowardtheears,butratherallowittoreleasedowntoward
thesacrum.Keepthearmpit/chestopenandtheocciputraisedsothatthechin
fallsdownandintowardthenotchabovethesternum(inarelaxedjalandhara
bandha).Thiswillkeeptensionoutoftheneck,Sandalwoodoilorpastealthough
notatallnecessaryisoftenusedasanadjunct.
Variation:Lyingproneonstomachwiththeforearmsorpalmscrossedonthe
groundpalmsfacingdown,laytheforeheadontheknucklesorwristboneofthe
tophandandpresswithoutanystrainorpain(becarefulofanyneckstress)soas
tomassagethethirdeyeregion,fauxcerebi,andfasciaunderthefrontalbone.
Herethefasciaofthescalpmayalsobestretchedandmobilized.
Thispracticeiscalledkapalarandhra(cleaningtheorificeoftheskull).Kapalais
skullandrandhrameansorificeoropening.Hereoneplacesthethumbsatthe
bridgeofthenoseonthebonycavitiesabovetheeyeballs,findingitshallowor
crater.Placepressurethereormassage(becarefulnottoputanypressureonthe
eyeballproper).Thishelpstheopticnerve,astigmatismandotherdiseasesofthe
eyes.Itisexcellentforsinusheadachesandtorelievesinuscongestion.Thisisalso
thenameofasimilarskullmassagetechniquethatcreatesaselfmassageatthe
temples.Somesaythatitreferstothemassageatthetopoftheskullatthebregma
and/orlamdaspots.
Benefits:Thisawakensandpurifiesthethirdeyeregion,isstimulating,clears
congestionoftheheadandsinus,improvescirculation,clarity,energy,andthe
eyesight.
Asimilarpracticeiscalledkapalarandhraprayagwhichstimulatesthethirdeye
regionbymassagingcoldwaterontheforehead,temples,andbridgeofthenose.
Traditionallytheseajnakriyaexercisesareperformeddaily.
EarCleansing:KarnaDhauti
KarnaDhautiorearcleansingisperformedsimplybyinsertingawellmanicured
finger(usuallyindexfinger)inoneearandvibratingitrapidly.Thiseffectcanbe
augmentedbyplacingthepalmsovertheearsandgentlymassaginginclockwise
andcounterclockwisecircles.Similarlyspecialherballavagearesyringedintothe
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earsaswellasayurvedicherbaloils.AnancientIndiancleansingtechniqueutilizes
specialmetalutensilsadministratedbyskilledpractitionerswhomechanically
removethebuildupofwaxandotherwastematerialsthatmayhavebecome
depositedintheconchoftheouterear.
Careshouldbeusedastothecorrectamountofpressureorforce.Thisisbest
learnedfromaqualifiedpractitioner.
Karnadhautitraditionallyisperformedwhenneededoronaweeklybasis.
Tratak
Affectstheajnachakraorthirdeye.Itisapreliminaryforsambhaviandunmani
mudras(seemudraappendix).Tratakisdefinedasfocusingtheeyesor"gazing"at
anobjectforaprolongedperiodwithoutblinking.Thiscreatestearstoflowin
manypeople,thuswashingandcleansingtheeyesfromtheinsideout,withoutthe
needforeyecupsoreyewashes.Theusualandsufficientprocedureistostareata
candleforthreetofiveminuteswithoutblinking.Atfirstyouwillfeellikeblinking,
butyouwillsoongetusedtoitaftersomepractice.
Techniques:Tratakismostoftenpreformedonacandleplacedaboutthreefeetin
front.Gazesteadilywithoutblinkingatthecandleflamewithoutblinkingor
movingfor20minutes(average).Iftheeyesfeelstrainedvisualizealightmoving
fromthecenteroftheajnachakraabovethroughyoureyestothecandle.Relaxthe
eyesandrestthemind.
Onemaymentallyrepeatifneedbe:"Justtheflame.Justthecandle.Justthe
breath.Justthelight.Justthisbreath.Relax.etc"Afterwardsclosetheeyesand
lookforthesubtleformofthecandleinside(antara).Thisissaidtohelpleadone
toantarangataraka.
Beginwithexternalobjectswhichwillsteadyandstrengthentheeyeswhile
increasingthepowerofdharana.Ifanimageappearstomove,bringitbacktothe
centralspacewithoutmovingtheheadoreyeballs.Otherobjectsbesidesacandle
canbeusedsuchastheishtadevi(personaldeity),ayantra,AUMsymbol,third
eye(ajnachakra),thesun,etc.Makesurethattheobjectissanguine.Aftertrataka
bringcuppedpalmstotheeyesandandapplyasoftinwardmotionaroundtheeye
(cuppingthembutnotcreatinganypressureontheballsoftheeye).
Tratakisalsooftenperformedonthesettingsunorrisingsun,onone'sshadowat
noon,onablackpoint,onthewrittensymbol,om<(seeillustrationnumber???),
onothermysticdiagrams,oronotherobjectssuchasacandle,color,orfor
examplesamyamaonabluecoloredobjecttorelaxoneinmeditationoronany
religiousobject,deity,picture,symbol,orartifact.Tratakalsoaidsthe
concentration.Breathedeeplyandnaturallyandalwaysstopbeforepainorstrain
whileallowingtheeyestowaterandtear.
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Donotstareatthesununlessitislowinthehorizon(sunriseorsunset).Tratakis
similartodristhi,butwiththeexceptionthatourintenthereistopurifythe
physicaleyeswhilenotblinking.Hathayogaasanapracticealsoprovidesother
exercisesfortheeyessuchastheeyecirclemovementswhichalsoincrease
circulationtoandpurifytheeyes.Formorediscussionondristhiseethesecond
chapterimmediatelyprecedingtheasanasectionfordetails.
Ifatnoonorwhenthesunisatahigherelevation,exposeonlythewhitesofthe
eyestothesun.Movethewhitesinacircularmovementkeepingthepupils
lookingawaybystaringuptothethirdeye,lowdown,orextremelytoonesideor
theotherneverlookingdirectlyintothesun(exceptsunsetandsunrise).Another
similarpracticeistodoeyecircleslookingintothesun,butwiththeeyelidsclosed.
Thislatterexercisecanbedonefortenminutesmaintainingdirectsunlightto
shineontheclosedeyelidswhilerotatingtheeyeballs.
Rememberthatunlessyouhavegainedexpertiseundertutelageofanexperienced
sungazer,itisonlysafetostareintothesundirectly(eyelidsopen)onlyatsunrise
andafewminutesbeforesunsetwhenthesunislowonthehorizon,foraminute
orless.Normallyonestartsat15secondsandworksupeveryday10secondsin
durationandonlywhenthesunisverylowinthehorizon.Neverlookdirectlyat
thesunwhenitisabove25degreesabovethehorizon.
Therearetwogeneralcategoriesoftratakbahirangatrataka(external)whereone
fixestheirgazeonanexternalobjectandantarangatrataka(internal)wherethe
gazeisatthethirdeye(inwardandupward)ortheinnercelestialspacessuchas
chidakashorhridayakash.Ofthesetwo,thereexistanenormousamountof
specificpracticesincludingbutnotlimitedtospecificcolors,diagrams,and
dynamicmethod.
Benefits:Whentheeyesdonotblink,theeyestear,andarethuscleansed,washed,
andstimulated.Theythusappearbrighterandclear.Tratakastimulatesthe
activationoftheajnachakra.Tratakahelpsfocusandcalmthenervoussystemand
mind.Itaidsinconcentrationandwillpower,thusexpeditingdharanasiddhi(the
enteringintothemoresubtleawarenessofantarangayoga).Trataknotonly
cleansestheyesbutratherremovesthecoveringsofthethirdeye(gnosis).
Alwaysspendaminuteortwocuppingtheeyeswiththepalmsdailyespecially
aftertrataka.
Chasuadhautireferstothewashingoftheeyesthroughbathingitwithwater,
specialherbs,and/orAyurvedicoils.
Tratakisdonedailyinmanyhathaandyantrayogapractices.
Kapalabhati
Kapalabhatiaffectsthethirdeyeandcrownchakrasaswellasthemanipura
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chakra.Kapalameansskullandbhatimeansshining.Kapalabhatiisthustheskull
shiningexercise.Itpurifiesthenasalsinusareawithitsrapidandforced
exhalationsthroughthenose,thelungs,blood,tissues,andabdomen.Kapalabhati
isahathayogakriya,butalsoisincludedasapranayamaaswell.Itislike
bhastrikaexceptthatwithkapalabhatitheemphasisiscompletelyonthe
exhalation,thechestdoesnotmoveatall,thereisonlyapassiveinhalationafter
thebreathisrapidlyforcedout,andthereisnoretention(kumbhaka)ofbreathat
theendofaround.AlthoughKapalabhatistimulatesthenavelchakraaswell,but
itislesswarmingthanbhastrikabecauseofitsemphasisonexhalation.
Remembersomethingthatishardcannotmove.Thebellythusmustsoftenin
orderforthenaveltomovetowardthespine.Performkapalabhatiinawaythat
thebellysoftens,melts,andwarmsup.
Technique:Inkapalabhatialltheemphasisisdoneontheexhalation.The
abdomenisdrawninwardtowardthespineontheexhalationworkinginconcert
withthediaphragmwhichmovesupwardfromtheabdomentoforceouttheairin
thelungs.Thisformsavacuuminthelungswhichthenautomaticallysucksinthe
airtoequalizetheinternalandexternalairpressure.Assoonasehlungsfill,then
theyareimmediatelytoemptiedthroughtheinwardmotionoftheabdomen
towardthespineasabove.Thisisrepeatedinacomfortableandrapidrhythm
withemphasisontheexhalationonly.
Atfirsttheabdomenmuscleswillgettired.Afterafewweeksofpracticethatwill
notbotherthepractitionereveragain.Thelungsorthroatmaybecomebecome
uncomfortable.Performthepracticewiththeleastamountoffrictionandnoise.
Thebreathingisthroughthenose.Thebellygoesinwardontheactiveexhalation
andfillsoutontheentirelypassiveinhalation.Althoughthechestmayshakefrom
actionoccurringatthebelly,inkapalabhatitrynottotobreathefromthechest,
butratherhaveallthemotioncomefromtheabdomen.
Tostart,cleanthenasalpassagesifnecessary.Forsomeitishelpfultoperform
sutranetifirst.Thensittinginsiddhasana,halflotus,padmasana,orsimilarinhale
deeply,exhalefullypressingtheabdomenbacktowardthespineasinuddiyana
bandha,theninhale,thenexhalefullyandrapidlywiththemotionofuddiyana
bandhamovingthenaveltowardthespine.Workyourselfgraduallywithoutforce
tothreeroundsof108exhalationsattherateoftwopersecond.Masteryis
reachedwhenonecandoaninfiniteamountofkapalabhatiwithnoeffortandin
fullcomfort.
Cautions:Stopbeforepainortightnessoccurs.Avoidtightnessinthethroator
belly.Donotmakeloudorhardsoundsatthenostrils.Donotviolentlyshakethe
body,tiltthepelvis,orworkthechestduringkapalabhati.Feelfreetostoporslow
downatanytimeiftightness,soreness,orirritationoccursandthencomeback
intothepracticewhenthatsensationclears.Dailyunforcedpracticeatfirstwill
leadtorapidmastery.
Benefits:Cleansesandopensthethirdeyeandthemanipurachakra
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Kapalabhatiismorepurifyingandlessstimulatingthanbhastrika,beingonly
slightlywarmingitismuchsafer.SeekapalabhatiandbhastrikaintheappendixII
(PranayamaandBreathingExercises).
ViparitaKaraniKriya:Thisisthesameaskapalabhati,butupsidedownin
viparitakaranimudra(seeasanasectionfordescription).Kapalabhaticanbedone
withalternatenostrilsclosed(seenadishodhanabelow).Assuchitisgoodtodry
outthenasalpassagewaysafterjalneti(seebelow).Generallykapalabhatiis
classifiedas,vatkram,orakriyawhichusesairforpurification.
Kapalabhatitraditionallywasdonedaily(stabilizingatthreesetsconsistingof108
breathsperset).
NadiSuddhi(NadiShodhana),theAlternateNostril
Breath,orEqualBreathingPurificationPractice
NadiSuddhipurifiesandbalancesthepsychicnerves(nadis)andclearsupkapha
disorders.Althoughakriya,itisoftenalsolistedasapranayama.Noticethatthere
isnobreathretention(kumbhaka)innadisuddhi(alsocallednadishodhana).
Nadismeanspsychicchannelwherethepranaflowsandsuddhimeanstopurify.
Itisvaluabletopracticethisbeforebeginningpranayamapractice,butitishelpful
atanytimetoopenupthepsychicpathways.Herethroughnadisuddhiweare
workingdirectlyontheenergybodyinthepranamayakoshatoeffectchang,but
yesweareutilizingphysicaltechnique.Thisalsobalancesthenervoussystemand
removescongestionandimbalanceintheentiresystem.Itisoftencalledalternate
nostrilbreath.Thispracticelikeagnisaraandkapalabhatiareoftengivenasa
pranayamatechnique,butsuchproperlybelongsasakriyabecauseitspurposeis
primarilycleansing.Asnadisuddhikriyadirectlyaffectsthenadisandenergy
body,italsodirectlypurifiesandbalancesthementalpatterning(cittavrtti).
PreliminaryTechniques:Varioustechniquesexist,butthefollowingisthemost
common.Itisalsocalledsukhapurvaka(comfortableandeasybreath).
TraditionallyonefirstlearnsVishnumudrawiththerighthandfoldingtheindex
andmiddlefingersuponthemaincreaseofthepalmwhileextendingthering,
babyfinger,andthumb.Extendingtheringfingerisoftenuncomfortableatfirst,
butthisbecomeseasyafterpractice.Apopularalternativeistoplacetheindex
fingerandmiddlefingeratthethirdeyeinstead.
Ineithercase,theringfinger(withtheaidofthebabyfinger)oftheleftnostrilis
placedwithaveryslightpressureuntotheoutsideflareoftheleftnostril.The
thumbisusedtocloseofftherightnostrilgentlyalsowiththeleastamountof
pressure.Therightelbowisheldslightlyraisedandouttorightinordertoprevent
thetendencytocloseoffthelungsandheart.Thispositionoftheelbowmaybe
exaggerated(byraisingtheelbowup)inordertoexpandlungcapacityinthe
thoracicregion.Atfirstthearmwillgettired,butbecarefultonottoraisethe
scapulatokeepthearmsraisedinposition,ratherletthescapulasinktowardthe
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sacrumatalltimes.Eventuallythiswillalsobecomeeasy.
Thepractice:
Thereexisttwobasiccommonwaystostart,Someschoolsstartfirstwithadeep
exhalationthroughbothnostrils,followedbyaninhalationthroughtheleft
nostril,Anotherschoolstartsthepracticewithadeepfullandcomfortable
inhalationthroughbothnostrilsfollowedbyanexhalationthroughtheright
nostril.Pleaseseewhatyourownsystemprefersandfeelfreetoexploreyour
energeticresponseonyourown.Whatyouwillfindeventuallythattheleftnostril
representstheparasympatheticnervoussystem(relaxationresponse)associated
withtherightbrain(idanadi),whiletherightnostrilisassociatedwiththepingala
nadi,thesympatheticnervoussystem,andtheleftbrain.Thepurposehereisto
findbalance,synergisticsynchrony,harmony,mutualsupport,fullness,and
abundance.
Themostcommonpracticeistosimplyswitchnostrilsaftertheinhalation
(puraka).Aftertheexhalation(rechaka)oneinhalesbackin(puraka)throughthe
samenostrilastheexhalation,thenswitchnostrilsbyswitchingthefingers
exhalingthroughtheoppositenostril.Letthebreathflowfreelyanddeeplywith
theleastamountofresistance.Allowthechesttofilloutandraisecompletely
especiallyasthediaphragmgoesdownintotheabdomenwhileinhaling.Keepthe
intercostalspacesexpandedandlifted,whilethesubtleenergyisallowedtoflow
inandoutofthenares.Beawareofthespinelengtheningandconnectingthe
crownwiththetailbonethroughout.Batheinthepranawithawarenessinthis
way.
Oneroundconsistsoftwoinhales(oneleftandright)andtwoexhales(oneleft
andoneright).Threeroundswillactuallymakealargedifference.tryitnow.
Threeroundsofthreeroundsevenmoredifference.thispracticeofconscious
breathing(weareconsciousofthebreathingprocessbutarenotconsciously
directingit)isverysimplebutpowerfulandprofound.
Precautionsandhints:
Inbeginningnadisuddhitheratiosoftheinbreathandoutbreatharenotcritical.
themainthingatfirstistoobservetheincomingandoutgoingbreathwhileone
nostrilisclosed,simplybeingpresentandnotingthechangesgoingoninfrontof
oneasifonewerelostinwonder.Nocontrolotherthantochangethenostrilsare
necessary.Thusnodisturbancescanarise.Atfirstonemayattempttoallowthe
breathtolengthen(slowdown)innadisuddhi.Onlyafteronebeginsproper
pranayamapracticedoesoneattempttochangetheratiosoftheinbreath
(puraka)andtherechaka(exhalation)andeventuallyaddretention(kumbhaka).
Heretheprocessmustbeeasyandcomfortable(sukhapurvaka).Inthebeginning
ifthereisdiscomfortattheshoulderswhilekeepingthefingersinplace,stopand
restortryswitchingarms.
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Benefits:usedinasthmatreatment,lowerscardiovascularrate,reducesstress,
calmsthemind,reducesanxiety,positivelyaffectsthekidneysandadrenals,
preparesthemindformeditation,cleansandopensthenadis(psychicchannels),
strengthensandbalancesthenervoussystem(sympatheticandparasympathetic),
prerequisiteforpranayama,
Laterinpranayamapracticethesebasicelementsofnadisuddhicanbecombined
withvisualizationofthepranaasitentersandtraversesthebodyaswellasajapa
japa(conforminganddirectingthesoundofthebreathtovariousmantrassuchas
soham,hamsa,ahhum,etc.)Butherewearemostlyconcernedwiththepowerful
cleansing,balancing,andhealingeffectsofnadisuddhisothatthebreathing
processitselfbecomesfull,unforced,comfortable,andjoyful(sukha).
NadiShuddhitraditionallyisdonedailyinthreesets(threeroundsperset).One
roundconsistsofacompletecycleofalternatingtheexhalationandinhalationof
eachnostril.
NETI
Netiisusedtocleansetheentireareaabovethechest.Classicallytherearetwo
types,jal(water)netiandvastraorsutra(string)neti.Jalnetiisespecially
designedtocleanoutirritantsinthenoseandupperpharynxandtorehydrateand
moistenthedelicategobletandciliatedcellsofthenasalpassageway,whilesutra
netiisagreatstimulantofthenervesinthesinus,nose,ears,eyes,andthroat
greatlyrelievingcongestionandstagnantmucousconditionsofthesinus,eyes,
ears,throat,andhead.Sutranetibeingmorestimulatingisbestdoneinthe
daytimeormorning.Itworksontheajnaandcrownchakrasandisbeneficialfor
successinpranayama.
TheAnatomyandFunctionoftheNose.
Thefunctionofthenoseistowarm,filter,moisten,clean,andsmelltheair,
testingforanynoxiousmaterialsordanger(suchasfire)and/orgivingusvital
informationaboutfood,herbs,plants,weather,people,orotheranimals.These
functionscanbedrasticallyalteredduringcolds,sinuscongestion,illness,stress,
excessivedryweatherorcoldweather,thepresenceofenvironmentaltoxins,poor
diet,extremeweather,grief,etc.Whenthefunctionofthenoseiscompromised,
theriskofcontractingotherdiseaseisgreater.
Yogisforcenturieshaveclaimedbytreatingthenose,diseasesoftheeyes,ears,
sinus,throat,andheadcanbestronglyandpositivelyaffected.Theyogisalso
developedatremendouslyintricatesciencecalledswarayoga,basedonthefact
thatthecharacteristicsofthebreathatthenostrils(calledswaras)arepowerful
channelsofbothbodilyandcosmicinformation,theleftswaracorrespondingto
theIdapsychicnerveandtherightswaratothepingalanerve.Payingattentionto
andmanipulatingthedominantswaraanditssubtleshapesandcharacteristics
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becomesbothaportalofgreatinformationandameansofsuccessfortheswara
yogin,whosesciencedependsuponthehealthyfunctioningofthenose.Itishere
atthetopofthethroatwherethepowerfulsensoryorgansoftheears,nose,eyes,
andtonguecometogether(ifoneaddskhecharimudra(thetipofthetonguebeing
stretchedbackwardandupwardintothenasalpharynx).
Inanormallyfunctioningnose,theairismoistened,warmed,filtered,cleansed,
smelled,andanalyzedasittravelssmoothlyandotherwiserelativelyunimpededto
theverybackofthetwonasalpassagewaysattheposteriornasalaperturescalled
thechoanae.Herethemanyleftandrightnervesofthecraniumcanbeaccessed
suchastheolfactory,theethmoid,thenasopallatine,etc.Atthisspecialpointthe
ethmoid,bonypalate,maxillary,lacrimal,vomer,andsphenoidallare
immediatelyaccessed.Notcoincidentallybutrathersynchronisticallyattheback
apertureofthenose,thereexisttwovalveswhichallowtheairtoenterintothe
backoftheupperthroat(pharynx)aboveandbehindthesoftpalate.Fromhere
theairgoesdownthepharynxwhereiteventuallyentersintothelarynxthrough
theopeningattheepiglottisandfromtheretothelungs.Whenoneorboth
nostrilsappearstobecloggedorimpededitismostalwaysoftenduetothe
swollenconditionofthesetwovalvesatthebackofthenasalpassageway.Indeed
theconditionofthesetwovalvesbothmodulateourbreathingandprovide
valuableinformationaboutourbody,nervoussystem,mind,emotions,health,and
interrelationshipswiththeoutsideworld.
Theopeningsofthenose(nostrils)ofwhichwearemostfamiliararecalledthe
nares.Thetwolongnarrowpassageways(thenasalseptum)thatconnectthemto
thebackoftheupperthroat(pharynx)arelinedwithverysensitivespecialized
ciliated(hairlike)tissueswhichmoveinwavelikemotionsmovingthemucous
generatedbythegobletcells(whichcreateapproximatelyonepintofmucousper
day)providingcleansinglubricationforthisspecializedfunction.
Ahealthyconditionofmucoustoprovidetheoptimummoisturetotheincoming
airanditsoptimumfilteringfunctionshouldbenottoodry(crusty)ortoothick
(cloggingthesinusdrainageordisruptingthepressurebalancesintheearsoreyes
ononehand,ortoothinandwateryontheotherhand(usuallyasatoxicreaction
inacatharticattempttocleansetheregioncreatingpostnasaldrip).Thehealthy
colorofthenasalmucousisclear,butinvariousalteredconditionsand
dysfunctionitcanbewhite,yellow,green,blue,black,gray,orred.Thisveryvital
regionshouldbekeptclean,nonirritated,open,decongested,andtonifiedwhile
thepowerfulsensoryandmotornervestothisareamustbeneitherover
stimulated,deadened,norimbalanced.
Inadditiontothepharynxattheendofthelongnarrownasalpassageway(the
nasalseptum),theeustachiantubesleadingtoeacheararefound.Furtherin
towardthefrontnostrilsandonbothlateralwallsofthenose,wealsofindthetwo
openingsofthetearduct,whichiswhywhenpeoplecrytheyneedtoblowtheir
nose,andconverselywhywhenweinhaleapungentsmelllikepepperoronions
theeyestear.Alsoitisalsointhesetwonasalseptithatwefindtheopeningstoall
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thesinuses(whicharealsolinedwithgobletandciliatedtissues).Thisiswhythe
nasalareaiscalledSaptapathainSanskriti.e.,thesevenpaths(bilateralopenings
totheears,eyes,sinuses,andtheunilateralopeningtothethroat).Thenervesand
tissuesarespeciallydesignedtoprovideuswithoursenseofsmellarelocatedin
thesuperiorpartofthenasalseptum.
Thefunctionofthesinusesandotherspecializedducts,receptorsites,tissues,
glands,andnerves(suchasthenervisterminaliswhichterminatewidelyinthe
nasalcavity)arenotyetunderstoodbymodernscientist,butwerewellknownto
theancientyogis.Anyblockageintheseopeningscanadverselyaffectthe
harmonioushealthydraining,pressures,andinterrelationshipsinandbetween
theseimportantorgans.Indeedwewillfindthatnetihasbeenusedformillennia
topositivelyaffectthehealthandpsychicdevelopmentofthisentireregion.
Anindepthstudyoftheanatomyofthenasalseptumareawillexposethemost
accessibleandconcentratedareaofthebodyintermsofimportantindividual
bonessuchasthetwonasalbones,theinferiornasalconcha,vomer,thetwo
palatines,thetwolacrimalbones,thefloatingsphenoidbone,ethmoid,frontal,the
manymaxillae,andthetwozygomaticbones,Thenasalseptumregionthroughits
richconnectiontoallthevarioussinuscavitiessuchastheethmoid,frontal,
sphenoid,andmaxillarysinusesistheharmoniousandenergeticfountofa
labyrinthofpranicenergiesintheskull.
Forinstanceinthebackoftheethmoidsinusthereexistsapermeablemembrane
indirectcontactwiththepinealglandoftenassociatedwiththethirdeyein
mysticaltraditions,whilethesphenoidsinusisadjacenttothepowerfulpituitary
gland.Theposteriorethmoidsinusiscloselyassociatedwiththefunctionofthe
opticcanalandopticnerve.Thesinusesdirectlyinteractwithmanybonesatonce,
suchastheethmoidsinuswhichisformedbythedynamicinteractionofthe
ethmoid,frontal,maxillary,lacrimal,sphenoid,andpalatinebones.Contrastthis
tothesphenoidsinuswhichresidesentirelywithinthefloatingsphenoidbone
consideredthepivotboneofcraniosacraltherapy.Thesinusesthemselvescanbe
tremendouslymultilayeredsuchastheethmoidwhichcancontainasmanyas
eighteenchamberspersideinsomeindividuals.Althoughthefunctionofthe
sinusesarenotunderstoodbymodernanatomy,theirimportanceandfunction
appeartobewellunderstoodbytheancienthathayogapractitionersofasana,
bandha,pranayama,andmudra,(Seepicturenumber???)
Whentheirritantsofthenoseandsinusesareremovedtheairpassagewaysmay
reflexivelyrelaxandopennolongersensingpotentialtoxins,irritants,ortoxins.
Whenthenasalpassagewaysareresensitizedwecannoticethesubtler
characteristicsoftheairasitpassesthroughtheseptumsuchaswhichnostrilis
moreopen,swollen,orcongestedandwhethertheairispressingmoretowardthe
roof,thefloor,thelateralormedialwallsoftheseptum.Istheairmovingina
clockwisegyreorcounterclockwisehelix?Whataretheothercharacteristicsofthe
swirlingandspiralpressuresandvectorsthatareinvolved?Whatisthesong
and/ormantraofthebreath?Howdoesthemindandemotionscomeintodeeper
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contactandpartnershipwithit?Thisinvestigationisnotjusttohelpusfocus,but
isthebeginningofanadvancedpsychophysicalpracticecalledswarayoga.
JalNeti(NasalWaterCleansingTechnique
Thisisasimplewashingofthenasalseptibyslightlysalinewatermadebyadding
approximately1/8teaspoonofpuresalttoacupofwarmwater.Ifthesaltisvery
coarseyoumightneedtouseasmuchas1/2teaspoon.Ifthisisdoneatan
optimumration,notonlywilltherebeabsolutelynoburninginthenose,but
ratheronthecontrarythesaltedwaterwillbeexperiencedasverysoothingand
pleasurable.Ifthewatertemperatureistoocold,itwillcontributetocongestionas
thetissuesinthenoseswell,butifitistoohotitwillirritatethemucous
membranelinings.Thusthebesttemperatureisbetween70100degreesF,the
closertobodytemperaturethebetter.
JalNeticanbedoneinasimplifiedformatabasinoroutdoorsbysimplyand
gentlyclosingonenostriloffbythesamesideindexfingerorthumb,slightly
bendingforwardwhiletippingthecuporglassofsaltedwaterclosetotheedge
towardyourleftnostrilandgentlysniffingthewater(andsomeair)inthenose
untilyoufeelitatthebackofthethroat,atwhichtimeyoucanspititout.Dothis
threeormoretimespernostril.Donotworryifyouswallowsomewater,butmake
surethatyoudonotbecomeoverzealousandsniffitintothelungs,inwhichcase
youwillcoughuncomfortably.Thissimplifiedversionofjalneticanbeeasilydone
atanytimewithacuporglassespeciallyiftheairisdustyorpolluted,theweather
andnoseisdry,orthereexistanyirritation,inflammation,orsorenessinthe
nasopharangealarea.Thisversionofjalneti(calledvyutkaramakapalaneti)isa
bitmorestimulatingthanthetraditionalversion,butitmaynotbeasthoroughas
thefollowingtraditionaltype(seeendofthissectionformore).
TraditionalJalNetiisdonewithaspecialnetipot,ofwhichacommongarden
wateringpotcanworkiftheinsidediameteroftheopeningisnotlargerthanthe
outsideofthenostrils.Againmakeupyoursalinesolutionasbeforeandplace
yourheadoverthebasinorsink(ifindoors)withthechinslightlytuckedinandto
oneside.Pointtheexpellingnosedownandforwardwhileplacingthespigotofthe
netipotintotheupmostnostril.Slowlytiltthenetipotfullofsaltedwaterintothe
raisednostrilallowingthewatertoflowoutofthebottomnostril.Ifnothing
happensmakesurethatthebottomnostrilistiltedslightlyforwardanddownward
sothatgravitywillforcethewaterintothebasin.Useonecuptobatheoneside
andthenswitchtotheotherside.Ifyouaredoingbothnetis,dojalnetiaftersutra
neti.
Similartowaterneti,istheAyurvedicmedicalpracticeofoilnasyawhichapplies
warmmedicatedoilsintothenosewhilelyingonthebackwiththechinandnose
areliftedup(neckslightlycompressed).Apillowortwoundertheupperthoracic
regionandshoulderswillallowthebackoreventhecrownoftheheadtoreston
theearthorbedhelpingtofacilitatetheflowofoilintothebackofthenose.One
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mayalsofindthatthismaybeagoodtimetodotheheadstand.
Fivetoeightdropsormoreofawarmedmedicatedoilpernostrilisthemost
commondosageofwhichvacha(asesameseedoilextractofcalamusroot)and
Brahma(ageeextractofgotakola)areperhapsthemostcommonpreparations.
Onecanalsoapplyerrhines(counterirritants)whichconsistofshortterm
irritants,suchascayenneandotherpeppers.Theyarefrequentlyusedto
stimulate,purify,andtonethearea.Inordertobesurethatyourpreparationis
nottoostrong,itissafesttostartwithapreparedAyurvedicerrhinefroma
respectedpharmacy.Allowatleastafewminutesfortheoiltosoakdownintothe
posteriorheadregionbeforeassuminganuprightposition.Preparationsare
tailoredtoone'sownconstitutionalneeds.Nasyatreatsthethroat,nose,sinus,
ear,head,eyes,anddisordersofprana.
RelatedtonasyaistheAyurvedicnosemassagepracticeofdippingacleanwell
manicuredlittlefingerintomedicatedoilorgheeandtheninsertingitintothe
nasalpassagewayasfarasiscomfortablecreatingamassagefirstbymovingthe
fingersinclockwiseandtheninacounterclockwisemotion.
Furtherarelatedyogapracticecalleddugdhanetiandghrtanetiutilizesmilkand
gheerespectivelyinsteadofwater.Vyutkramakapalabhatineti(seeabove)isone
namefortheprocessofsniffingwarmslightlysaltedwaterinacupbyblockingoff
theoppositenostrilwithonefinger.Simplydiptheopennostrilintothecupand
suckupthewatersothatitgurglesinthenoseandflowsoverintothemouth.
Thenspititout.Sheetkramanetiissimilarbutmoredifficultformost.Herethe
waterissippedintothemouthandejectedthroughthenose.Afterjalnetiitis
besttodorapidkapalabhatioralternativenostrilkapalabhatiinorder
todryoutthearea(especiallyinwinterordampclimates).
Thetermvyutkramnetirefersspecificallytotheinhalation(sippingin)ofwater
throughonenostrilatatimewhilespittingoutthewaterthroughthemouth.
Sheetkramnetirefersspecificallytotheopposite,suckingwaterinatthemouth
andexpellingitthroughthenosewhiledoingmatanginimudra.
Jalnetiistraditionallydonedailyormoreoftenindryanddusty,dirty,polluted,
environments.Inwet,damp,and/orcoldenvironmentsandone'sconstitutionis
kaphadominant,thenjalnetimaybediscontinuedinfavorofsutranetiornasya
(usingmedicatedoilsinsteadofwater).
SutraorVastraNeti(sometimescalledBrahma
DatunaKarma)NasalStringCleansingTechnique
SutraNetiisalsooneofclassicShatKarmas(SixCleansingActivities)ofancient
HathaYoga.ItsbenefitsareextolledbythegreattreatisesonHathaYogaandYoga
Hygieneasanimportantsynergistinacceleratingtheyogicprocess.Although
watercleansingorbathingofthenasalcavitiesmechanicallyremovesdust,
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irritants,andimpuritiesfromthenasalpassagesandisthusbeneficiallysoothing,
SutraNetigoesfurtherinstimulatingandtonifyingthenerves,glands,andorgans
oftheentirenasalandcranialareaincludingtheeyes,sinuses,ears,andcranium.
ForcenturiesithasbeenaspecifictreatmentinIndiaforsluggishness,sinus
headaches,congestion,eyeandearcomplaints,heavinessofthehead,excess
kapha(mucus),lackofalertness,openingofthethirdeye,andthelike.
CareoftheSutraNetiString:
Themorecommonstringsaremadefromonefootlongcottonthreadorstringhalf
ofwhichisdippedinbeeswaxstiffeningitinordertoallowitsinsertionintothe
nasalcavitywithoutballingup.Thebeeswaxcannotundergosharpbendswithout
cracking,soitissuggestedthatitiskeptwrappedorprotectedalongsidealong
stick,stickofcardboard,orsimilarstiffstriptopreventaccidentalsharpbends,
hencecrackingthebeeswax.Ifextracareisundertakenasinglestringcaneasilybe
usableforoveramonthevenwithdailyusageandrinsing,thus10stringsorless
canbeusedtheentireyearifgreatcareisexercised.Otherwise,simplylearnhow
todipyourownbytaking1/16"1/8"(23mm)puresoftcottonstring
approximatelyonefoot(30cm)longandthendippingapproximatelyhalfofitinto
apotofpuremeltedbeeswax.Thestringwillstopdrippingwithintenseconds.
Allowtohardenwithaclothes'pinandlineoroncleanpieceofpapermakingsure
thatthebottomtiphasnotbecometoofatorsharp.Ifasifterstringisdesiredmelt
insomecocoabutterwiththebeeswax.Iftherestillisresistanceorirritationapply
coconutoiltothetipofthestringjustbeforeinsertion.
Hempstringsapproximately1/161/8""(23mm)thickaretheperfectstiffness
andtexturethusnotrequiringbeeswax.Theyaretougherandlastlonger,butalso
shouldberinsedorwipedandthendriedstraightafterusage.Thehempismuch
rougheronthenosethanthecotton,thusprovidingmoreofanerrhinelikelong
termcounterirritanteffectandstimulationthusmoregreatlyprovokingthefaster
eliminationofmucous,howeverforsomewithsensitivenoses,cottonisbetter
toleratedespeciallyatfirst.Makesurethatwhateverstringyouusearenottreated
withpreservativesorantifungalagents.Thepreferredchoiceare100%organic
unbleachedproductsfreefromanyadditives.
Athirdalternative,theuseofasoftrubbercatheterisbyfartheeasiesttoslip
through,howeveritgivestheleastamountoffrictionandstimulation.Theseone
foot(30cm)long1/8"3/16"(23mm)thickcatheterscanbecheaplyobtained
atanysurgicalsupplyormedicalsupplystore.Theyarealsoveryeasilycleaned.
Usage:
Beforeandafterusageitisadvisabletorinsethestringorcatheterinwarmwater
(orinspecializedcasesmedicatedoils).Thenplacethebeeswaxstringstraightto
dry.Incaseofdeviatedseptum.polyps,orotherdiseasesofthenoseconsultyour
physicianoryogatherapist.Oneexceptionistonotwetthehempstringexceptat
theverytipasitwilltooeasilywilt.Hempstringscanrarelybereused.
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Curvethetipofthestringslightlypointingdown(likeasmallhookshape).This
willhelpthestringcurlunderthesoftpalatetowardthemouthwhenitentersthe
upperbackofthethroat(upperpharynx),sothatyoucanmoreeasilygrabitwith
yourmiddleandindexfingers.Thestringisslowly,gently,andwithconscious
feeling(nonmechanically)insertedalongthenasalcavityfloorwithoutanypain.
Thenasalcavityislikealongcavewhichnarrowsattheroofandiswidestatthe
floor,thuskeepthestringpointedtowardthebackofthethroat,slightly
downward,andslightlymedial(inward)sothatitwillsmoothlyslidethroughthe
widestpassagewayavailabletowardthebackopeningofthenose.Thegoalbeing
thatitshouldpasseasilyandsmoothlythroughthevalve(swollenlip)attheback
ofthenose(thechoanae)intotheupperbackofthethroat(nasopharynx)nearthe
Eustachiantubes,thencurlingundertheupperpalate(roofofthemouth)whereit
canbegrabbedbytheindexandmiddlefingersoftheoppositehand(forminga
tonglikeappendage).Formaximumeffectitisgrabbedandgentlyrockedback
andforthafewtimesbeforeitispulledthroughandoutthemouth.Itisnot
necessarytograbitasmostoftheworkistomassagethewalls,roof,andfloorand
tonifythenasalseptum,sinusopenings,tearducts,theposterioraperture,the
areaneartheEustachiantubes,nerves,andglandsoftheentireregion.
Undernocircumstancesshouldpainbeexperiencedduringthe
insertion.Ifpainoccurs,itisasignofgoingtoofast,thestringhasbecome
pointedinthewrongdirection,and/oriscaughtupagainstthenasalwall,orsome
otherobstructionexists.Inthiscasebackoffthepressureimmediatelyandtwist
thestringinonedirectionortheotheruntilyoucanthreadaclearunobstructed
passagethroughthecaveisfound.Soonthismistyandmysteriousdarkcavewill
becomeabrightandclearone.Afterbasicawarenessofthenasalseptumand
posterioraperturesareestablishedthenfeelfreetoexploretheupperconchaeand
otherlandmarksofthenoseaswell.
Alsodonotsuppressthegagreflex.Ifyoufeellikegaggingwhenthestringcomes
throughthenoseandhitsthebackofthethroat,thatisnormal.Backoffthestring
intothenoseorbeforethegagreflexisactivatedjustbreathedeeplywiththe
stringinplaceandrelaxthearea.Whenthebodyknowsthatitisn'tgoingto
suffocateitwillallowyoutocontinue.Otherwisebackofffromthethroatandback
throughthevalve.Simplygoingbackandforththroughthevalveofthenose,99%
ofthebenefitcanbegottenwithnogagreflex.Consistentsuppressionofthegag
reflexwillbecounterproductivecausingunwantedtensioninthethroat.
HintsandKinks:
Ifthereisanydifficultyingettingthroughtotheposteriornasalaperture,itmay
behelpfultosmoothandstraightenthetipofthestringwhilemaintaininga
slightlydownwardorientationofthetipthroughouttheinsertion,sothatwhenthe
tipgoesunderthemedialbottomlipofthenasalpharyngealvalveattheentrance
tothethroat,itpointsdownwardtowardthemouth,butotherwiseisnottoo
curvedsoastocurlunderbeforeitreachesitsexit(attheposteriornasal
aperture).
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Somepeoplehaveanexaggeratedsoftpalateandaneasilytriggeredgagreflex
whichmaymakeitdifficulttograbthestringorstickanythingnearthethroat.Try
tobreathesmoothlyandfullythroughout.Ifthegagreflexmakesgrabbingthe
stringimpossible,youshouldknowthatitisnotnecessarytograbthestringwith
thefingersandpullitbackandforththroughthenose.99%ofthebenefitis
obtainedbysimplypassingthestringuptoandthroughthisposteriornasalthroat
valvewhilegentlymassagingthenasalmembraneswhichreflexbacktothe
powerfulgroupofnerveswhichserveincommontheentirecranium.Forsome
justthepresenceofthestringinthebackofthethroatletaloneinsertingthe
fingerstograbtheendofthestringeasilytriggersagagreflexwhichaftergentle
andlovingpracticeofjustsimplygoingtotheposteriorapertureandbackoutthe
nosewilleliminate.Thekeyistogogently,slowly,kinesthetically,whilebreathing
consciouslyandfully.Theentireprocedurecantakelessthantensecondsafter
proficiencyhasbeenattained.
Somepeoplecanperformthiscleansingactivity(kriya)completelyonthevery
firsttry,whileothersmaytakeuptoamonthorlongertomaster.Atfirstallowat
least5minutesfortheinitialexplorationwithagoodsupplyoftissueshandy,ifa
copiousmucousflowisactivated.Takeyourtime,veryslowlyandgentlyeasing
thestringforward,enjoyingits'cleansingeffects,andalwaysbreathingdeeply.It
isnormaltofeeltickledandtosneezemuchatfirstandtoeliminatecopious
mucousfromthesinussohavehandkerchiefsortissueshandy.Asthemucous
membranes,nerves,glands,organs,andtissuesofthenose,throat,ears,eyes,
sinuses,andcraniumbecometonified,stimulated,invigorated,andpurified,the
body'sreactionbecomeslessdramatic.Afterbasickinestheticawarenessisgained,
feelfreetoexplorethemiddleandupperconchae.Forkaphaconstitutionsand
beginnerstrysutranetidaily.Ifafterregularpractice,thebeneficialresults
dwindle,thenonemaycutbacktheirpracticeaccordingly.
SutraNetiisoneofthemostpowerfulandbeneficial,yetoneofthemostsimple,
oftheHathaYogashatkarmas.Itisbestperformedsoonafterrisingin
conjunctionwiththerestofthemorningcleansingactivities.
"Pullathread12inchesinlengththroughoneofthenostrils.Pullitout
throughthemouth.Thisisneti.Itcleansestheskullandmakestheeyes
sharp.Italsoremovesdiseasesthatareabovetheshoulders."
fromtheHathaYogaPradipikaofSwamiSwatmarama,Chapter2(Purificationof
theNerves)verses3031
"Asmoothbraidedstringoffinethreads,acubit(18inches)inlength
shouldbeintroducedintothethroatthroughthenose.Oneshouldrub
slowly."
fromtheSatkaramasangrahaofRaghavira
"Passathinthreadmeasuringabout10inchesthroughthenostrilsand
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pullitoutthroughthemouth.Thisiscallednetikriya.Throughthis
practice,Khecharisiddhiisobtained.Iteliminatesthedisordersof
phlegmandproducesclairvoyanceandclearsight."
fromtheGherandSamhitaofGherand,chapter1verse5051.
Benefits:Sutranetisisespeciallygoodbeforepranayamabecauseoffrictional
massagethemembranesarestrengthenedandabletoworkmoreefficiently,in
theirfunctionofwarming,cleaning,humidifying,anddisinfectingtheair.this
conditionstheairinasanguinemannerbeforeitentersthelungs.Alsoinregard
topranayamathebloodsupplytothenervesoftheairpassageshaveaready
becomeenergizedthroughthesutraneti.Itisbelievedthatmanyinfectionsaswell
asthediseasesofasthmaandemphysemaareaggravatedorcreatedwhenpeople
breathethroughtheirmouthsbecausetheirnosesaretooblocked,thusnetiis
beneficial.Manyyogapracticescannotbeperformedcorrectlywithoutbeingable
tobreathethroughthenose.
Mainlysutranetiisexcelsinremovingcatarrh,snot,phlegm,kapha,andthelike.
Sutranetistimulatesthenervesandrelatedbrainfunctionsoftheeyes,tearducts.
sinus,ears,andhead.Albeititincreasesmucusatfirstasitcatalyzesacatharsis,
flushingoutthesecretoryglandsandremovingstagnationofthelymph,blood,
andnervesoftheareaandthusincreasingresistancetoinfection.Sutranetialso
clearsawaydriedupmucousdepositsandforeignbodiesbystimulatingfluidfrom
underneaththedepositstohelpintheflushingprocess(insideout)butisbest
followedbyjalnetitoflushoutanyresidue.Atamoresubtlelevel,sutraneti
stimulatestheajnachakra.
Bothjalandsutraneticanbedonedailywithbenefits.
Formoreonnetisee
ALargeGeneralHandbookofJalNetiPracticesinPDFformat
MoreDetailonSutraNetiincludinghowtomakethestrings
AModernJalNetiDetailedTextinplaintext
JalNetiPortal(Australia)anexcellentsitedevotedtoJalNetiwithanexcellent
articlearchive
TongueCleansing:Jivhanirlekhan,JhivaSodhana,
JhivaKriya,orJhivaMoolDhauti,DohanaKriya,
andChalanaKriya
Thisworksonthetaluchakra,kurmastrota,thebaseoftheskull,thethroat,
palate,jaw,andthroatchakra.Inancienttimesthetonguewasrubbedby
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insertingawellmanicuredandcleanringfinger,middle,andindexfingerdeep
intothebackofthetonguerubbingouttheimpuritiesattherootofthetongue
slowly,gently,anddeeply.Thiscanbemoreeasilyaccessedatfirstbyinsertingthe
indexfingerunderneaththetongue,thengentlymovingovertoonesidetoward
thebackrootofthetongueattherootofthejaw.Onecanalsomassagetheinside
ofthelowerjawthisway.Besensitivetoanybumps,swellings,adhesions,hard
spotsandsoonmassaginginagentlecircularmotion.Useofafingercotinsures
anysanitationissues,althoughone'ssensitivitydecreasesasaresult.
Onecanalsograbtheupperpartofthetonguewithroundedtongsorwithaclean
handkerchieforbandanadrawingitoutslowly,elongatingit,andmilkingit.This
removesimpuritiesaswellascreatesalongtongueforkhecharimudraifpracticed
twiceaday(seebelow).
TodaytonguescrapinginIndiaispartofdailyoralhygieneoftenutilizingatongue
scrapermadeoutofsilver,copper,orstainlesssteelwhichisinsertedontheback
mostpartofthetonguewithalightbutfirmpressureandthenbroughtforward
skimmingoffanysurfacescum,mucous,deadcells,toxins,fooddebris,microbes,
andotherimpuritiesuntiltheentireupwardfacingsurfaceoftheaccessible
tongueiscleaned.Onetechniqueistostartatthebackofthetongue,working
progressivelywithgentlebutfirmstrokesfrombacktofrontstartinguntilthe
wholesurfaceofthetongueiscleansed.Thisactioncanberepeatedmanytimes
untiltheresidueisgreatlydiminishedorremoved.Thiscleansingcanalsobedone
withanordinarypicnicplasticspoonturnedonitsedge(asmanypeopledonot
likemetalintheirmouths)orelseonecanpurchaseamodernplastictongue
scrapersoldatmostnaturalfoodstores.
Thelateralcontour,colorpatterns,topography,tone,andoverallshapeofthe
tongueandthecharacteristicsofthefurofthetongue,itscolors,densities,
consistencies,andotherdebrischaracteristicshavelongbeenusedfordiagnoses
inbothancientIndianandChinesemedicalsystems.Liketheear,foot,andhand,
thetonguenotonlyisconsideredtoreflecttheoverallbody'scondition,butalso
actastwowaystreet,beingcapableofpositivelyalteringtheseconditionsif
approachedintelligently.
Benefits:Stimulatesthebackbrain,throatchakra,throat,cleansthebreath,
increasesdigestion,reflexespositivelytoswadhistanachakra,preventstooth
decay,preparesforkhecharimudra.
Anothersimilartechniqueistonguemilking.massage,andstretchingdonein
preparationforthegrossformofkhecharimudra(seebelowunder"upperpalate
massage",khechari,dandadhauti,andintheyogamudrachapter).Herethe
tongueisgrabbedbyawellmanicuredandcleanthumb,indexfinger,andmiddle
fingerandkneadedandmassaged.Thisisalsocalleddohanakriya,jhivamool
dhauti,orjhivasodhanaespeciallywhenitisstretched(usuallybygrabbingthe
frontpartwithacleanhandkerchief(inordertopreventslipping)andgently
pullingandtwistingforafewminutes.Asimilartechniqueisperformedwitha
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specialtonguepullingtong.Whenonetwiststhetongue,pullsit,andthenpushes
thetonguebackpastthesoftpalatetowardtheuvula,itiscalledchalanakriya.
Similarlyseethediscussionofkhecharimudrabelowinthe"upperpalate
massage"section.
Thesetonguekriyasareclassicallysuggestedtobepreformedonadailybasisonce
ormoretimesperday.
UpperPalateMassage(Bhalarandhra),Chalana
kriya,KhechariMudra
Simplytakecleanthumboftherighthandandmassagethebackoftheupper
palatetowardtheuvula(calledthebhalarandhra).(Alsoseekhecharimudra
below).Moderndayosteopaths,chiropractors,bodycenteredpsychotherapists,
anddeepfasciabodyworkersalsooftenmassageandadjusttheupperpalate
startingwiththefront(hardpalate)andworkingtowardthesoftpaletteandthe
uvula.Forsomethisisaverypowerfultherapyandcanbeselfinducedby
searchingforabnormalities,sorespots,bumps,lackoftone,lesions,energycysts,
distortions,tension,etc.
Benefits:Theancienttextsstatethatthiskriyaishelpfulduetodiseasescaused
bykapha/pitta/vataimbalance,mucousimbalance,skinirritationand
sensitivities,headache,drynessinthethroat,lackofapana,etc.Theenergyis
helpedtoflowalongitsnormalcoursebetweenthetorsoandthebrain,andvision
isimproved.Cleansesandopensthethroatchakra(visuddha)andthebackbrain.
Thiskriyaclearsawaymentalfatigue,clearsthemind,relaxestensioningeneral,
relievessinuscongestion,andreleasesthejawandthroat.
Khecharimudraisanadvancedhathayogapracticethataccomplishesthebenefits
ofabovetwoaswellasmanyofthebenefitsofsutraneti.Withkhecharimudrathe
backoftheuvulaismassagedaswellastheupperpharynx,theareabehindthe
nostrils,andtheareabelowthepinealgland(atthetopofthenasopharyngeal
cavity.Thisalleviatessinuscongestioncompletely,clears,thethroat,esophagus,
andlungs.Itisbestlearnedfromaskilledpractitionerasmostpeople'stongue's
arenotnormallylongenoughtoretractallthewaybehindtheuvulaandupback
intotheupperreachesofthenasopharyngealcavitywhichrestsbelowthe
pituitarygland.
Adeepmassageattheroot/bottomofthetongue(notthetopofthetongue)
towardthebottomandbackofthejawasinjhivakriyaisofgreatbenefitin
lengtheningthetongueandopeningupthesalivaglands.Thisalsoreleases
tensioninthejaw,tongue,andthroatwhileimprovingthequalityofthevoice.Be
sensitivetoanybumps,swellings,adhesions,hardspotsandsoonmassagingina
gentlecircularmotion.Useofafingercotinsuresanysanitationissues,although
one'ssensitivitydecreasesasaresult.Alsopushingtheupperpartofthetongue
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backwardswithacleanindexfingertowardtheuvulaisbothstimulatingtothe
headregionandalsolengthensthetongue.
Seetherelateddiscussionondantadhauti,ajnakriya,tonguecleansing,neti,and
tratakaboveforrelatedmouth,ear,mouth,nose,tongue,andteethpurification
practicesoftheskull.Thesekriyascanbedonedaily.
DantaDhauti(TeethWashing)
Oneusesthestiffhairlikefibresoftheneemtreeorbabooltreetocleantheteeth
andthespacesbetweentheteeth.Neemtreetwigs(calleddentoonincertainparts
ofindia)containaspecialherbsandresinscreatedbytheneemtree.Onechews
ontheendofthetwiguntilitbecomessoftandhairlike(manyfinebristles),then
firstinsertthestifferbristlesbetweentheteethandthenrubtheteethandgums
likeatoothbrush.Todaymostpeopleusetoothbrushes,picks,orspecial
appliancesbutthepointhereistostimulatethegumsaswellasthenerverootsof
theteethwhiletakingadvantageofthespecialherbsavailablebytheplant,rather
thantoonlymechanicallyclean,disinfect,ormanagethePHofthemouth,tongue,
andteeth.Neemtwigs(Dentoon)isavailableviamailorderat
http://www.healthandyoga.com/html/product/dentoon.html
Itisrecommendedtomassagecertainoilsandherbalpowdersdirectlyonthe
gumsutilizingwellmanicuredfingernailsandacleanthumbandindexfingers
squeezing,gentlywiggling,andmanipulatingtheteethandgums,thusgently
stimulatingthetoothrootsandnervesoftheregion.Inthisrespectutilizeaclean
andwellmanicuredindexfingertomassagethebaseofthegumsallthewaytothe
floorofthejaw.Thislowergum/jawmassagewillalsoimpactuponthetongueand
throat(seejhivakriya)andwillincreasethequalityofthevoice.Theuppergum
massagewillprovetobequiteabitlesscomplexthanthelower,findinganytense
orcongestedareasandgentlystimulatethemwiththeindexfinger.Besensitiveto
anybumps,swellings,adhesions,hardspotsandsoonmassaginginagentle
circularmotion.Useofafingercotinsuresanysanitationissues,althoughone's
sensitivitydecreasesasaresult.
Inregardstothehealthoftheteeth,sitkaripranayamaisverybeneficialtothe
gums,astheairisdrawninthroughthemouththroughtheclenchedteethwhile
thelipsaredrawnwideopenandupexposingtheteethtomaximumoxygen
contact.
Thesedantadhautiactivitiescanbedoneonceormoredaily.
NauliKriya,NauliChalana,Laukiki,Lauliki,or
NaulikiKriya(churningoftheabdomen)
Firstonemustmasteruddiyanabandha(seeBandhaandMudraAppendixIII).
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Technique:Afteruddiyanaismastered,thencentral(madhyama)nauliis
mastered.Thenleft(vama)nauliandright(dakshini)nauliarelearned
individually.Laterallthreeareputtogetherinaflowingsequenceofabdominal
churningandmassage(naulichalanaorlauliki).
Standingwithlegsabouthipwidthapartorwider,palmsrestingonlowerthighs
abovetheknees,findmulabandhaandswadhibandhafirst(seethechapteron
hathayogabandhas).Bendthekneesslightlywhilerotatingthefronttopofthe
pelvisforward(anteversionofthepelvis)whilenotroundingtheupperback.Take
afewdeepbreaths.Thenrapidlyexhaleallthebreaththroughthenosewith
sustainedexternalretention(bahyakumbhaka).Drawtheregionfourfinger
widthsbelowthenavelinwardtowardthelumbarspineallowinganyanteversion
ofthepelvis(lumbararchifany)toreleaseandmoveintoanaturalretroversion
(cattilt),sinkingthesacrumandtailbone.Thiseventuallycreatesadeepcavernin
thebellyasinuddiyanabandha).pleasenotethatitisessentialtomaster
UddiyanaBandhabeforenauli.
Resisthunchingtheshoulderstowardtheearsorroundingtheupperback.Keep
thebackoftheneckalsolong(jalandharabandha).Allowthearmstoassistin
makingthetorsoandbacklongoffthepelvis,takingjalandharabandha(seethe
chapteronhathayogabandhas)whileincreasingthespaceintheabdomen.Keep
theairheldoutexternally(bahyakumbhaka)andthenbringthenavelfurtherin
(straightbacktowardthespine)withoutliftingthenavel.Thiswillcreateadeep
hollowcavityinthebellytowardthenavelwhichhasmovedtowardthespine.
Keeptheribcageliftedandthescapuladroppedinbacktowardthesacrum.
Succinctlythisisuddiyanabandha,whichisthefirstpartoflearningnauliand
mustbelearnedfirst(againseethehathayogabandhachapterformoredetails).
Againadeepfullphysicaluddiyanabandhaistobeperfectedbeforegoingonto
naulisonotevenahintofstrainappearsinthepractice.Nauliisveryeasyforlean
people,butobesepeoplewithextendedbellieswillfinditimpossible.Forthe
latter,theyshouldpracticeuddiyanabandha,agnisara,asana,theotherkriyas,
anddietaryregimefirst.Itisnotonlyexcessfatthatimpedessuccessinnauli,but
alsoexcessivelytightabdominalmusculatureaswell.
Madhyamaorcentralnauli:thereismuchofconfusionaboutnaulibecauseitisan
internalprocessoftendifficulttodescribeandbecausetheterminologyoftenis
inexactinitsdescription.Thusthereisoftensomemisinformationaboutitin
print.Whenonesideofthebellyisdrawnintothespine,theothersidestretched
forwardandoutward.Sowithcentral(madhyama)naulithecentralpartofthe
bellyisstretchedanddrawnforwardawayfromthespine,buttheleftandright
bellymusclesremaindrawnback(contractedintheoppositedirectiontowardthe
spine).
Startingfromadeepuddiyanabandha,thenpressthehandsdownonthethighs
equallydrawingthecentralbellyforwardwhilestillsuckingintheleftandright
sides.Inmadhyamanauli,acentralverticalprotrusion(relaxation)ofthecontents
ofthebellyisdrawnforwardasthearmspressforwardequallyontothethighs.
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Holdaslongascomfortableandthenresumenormalbreath.Whendoing
madhyamanaulitheleftandrightdeephollowness(concavity)ofatbothsidesof
thebellyismaintainedanddrawnbackwardtowardthespine,butthecentral
aspectisallowedtobedrawnforward.
Formanypeoplecentralnauliisthemostdifficulttosense,sofeelfreetogoonto
leftandrightnauliregardless.Itisdifficulttodescribeinwords.Central,left
(vama),andright(dakshini)naulicanonlybelearnedonlyafteruddiyanabandha
ismasteredwhileleftandrightnauliarenotdeeplyefficientwithoutfirst
masteringcentralnauli.Iftheleftsideiscontractedsothattheleftsideprotrudes
forward,thenthelefthandpressesonthethighandthetrunkmovesslightly
forwardandtotheleft.Theoppositeappliestotherightside,i.e.,whentheright
handpressesontotherightthighdrawingtherightabdomenforwardandout,the
leftsidestayscontractedinwardtowardthespine.Topreventconfusionthe
terminologyleftorvamanaulireferstothedrawingoutthefasciatotheleftside,
whiletheinwarddrawisontheright.Similarlyrightnauli(dakshina)isdefinedas
thedrawinginwardtowardthebackoftheleftsidewhiletheabdominalcontents
moveouttotheright.Thusthenamesrightandleftpertaintotheoutward
protrusion(asthebellyprotrudesandmovesaroundright(dakshina)andleft
(vama).
Procedure:Left(vama)andright(dakshina)nauliareperformedbyfirstengaging
afulldeepuddiyanabandha.Maintainingthedrawofthebellybackwardand
inwardtooneside(deepuddiyanabandha)whiledrawingoutandreleasingthe
centralandoppositeside(guidedbythepressureexertedbythehandsonthe
thighs).Whenonepressesforwardwiththearmsononethigh,thatpressesthat
sideofthebellyforwardwhilethepractitionerholdstheoppositesidecontracted
back(inward).Thiscreatesastretchandlooseningofanyabdominaltensionor
adhesions.
Forexampleperformuddiyana.Keepingtheleftsideconcave(inward),anddirect
theprocessbygentlyexertingguidancewiththearmssothattheleftsidestays
concave,butthecentralandrightsidesaredrawnoutwardandtotheright.Thatis
dakshinanauli.Invama(left)naulireversetheprocessmaintainingthecontracted
concavityinwardontherightside,simultaneouslyallowingthecentralandleft
sidetobedrawnout,forward,andtotheleftusingtheguidancefromthearms
whicharecontactingthethightohelpdirectthemovement.Thatisabriefoutline
ofright(dakshina),left(vama),andcentral(madhyama)nauliinanutshell.
Thencombinethesemotionssequentiallyright,central,leftright,central,left,
andsoforthwhilethebreathisheldout(bahyakumbhaka)continuously.Know
thatbeginningactioncomesfromfirstdrawinginuddiyanabandhatooneside,
thenthedrawingoutfollows.Afteralittlepracticeasmoothleft/rightrolling
motionorchurningisachieved,butthatisnotyetthefulllaulikiornaulichalana
proper.
Atfirstnaulimayappearinscrutable,butafterconsistentpracticeoveraperiodof
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aweek(lessthan5minutes/day)themovementswillstarttobecomerevealed
throughpracticeandfocusedattentionasthefasciaoftheabdomenarere
educated,invigorated,andtoned.Itisimportantnottoholdthebreathtoolongso
thatyouhavetogaspfornewbreath.Donotbediscouragedifnauliappears
complicatedtotheintellect,butratheritcomeseasilyandintuitiveafterpractice.
Onedevelopsanaturalfeelingforit.
Betweenroundsofuddiyanabandhaandnaulirestlongenoughforthebreathto
comebacktonormal.Avoidroundingthebackortiltingthepelvis,butrather
maintainmulabandhaandliftthetorsoandspineoffthepelviskeepingthespine
long.Inbetweenrounds,itiscorrectivetoperformtadasanawithaslight
backwardextensionofthehipsandtorsoasacounterpose(especiallyvaluableif
onetendstoroundtheback).
Thearmsandslightflexionatthetorsoactasguidesdirectingthemotion,but
avoidanypossibletension.Onesidewilltendtopushwhiletheoppositeside
tendstopull.
Forexampleindakshina(right)nauliwheretheleftsideofthebellyisdrawnback
towardthespine,onebendsthetorsoslightlytowardtherightbringingthe
abdominalcontentstotherightandforward.Conversely,whendoingvama(left)
nauliwheretheleftsideofthebellyisdrawninwardandtherightsidedrawn
outwardoneexertsmoreweightontotheleftsidebendingthetorsoslightly
towardtheleftthigh.
Thustoaccomplishcentralnauliplacetheweightonthehandsequallywhile
maintainingleftandrightinwarddrawbackward,willdrawforwardthecontents
oftheabdomentothecentralbelly.Thepushingdownontothethighsbythearms
drawsthecontentsofthebellyforward(andtothatside)creatingmorespacein
theoppositesidetogoinwardandback.thisloosensuptensioninthebelly.Don't
worryifyoudon'tgetitthefirsttime.Explorenaulidaily.
Herewegetthefeelingofnaulithroughpractice.Tobesuccessfulwehavetolearn
howtoexploreinsideandexperimentreceivinginternalfeedbackinaresponsive
manner.Wehavetolearnhowrecognizeourinternalenergystatesandinnerbody
language.Innaulionesideoftheabdomenisactivatedanddrawnbackmorethan
theother(themotionisthusnotinthearms,butratherthearmscanaidand
directit.
Afterthepathwaysareopenedonewillbeabletodonauliautomaticallywithout
effort.Sincewearereprogrammingandreconditioningthearea,atfirstthere
willbeminorresistancesuchasweakanduneducatedmuscles.Donotforceit,but
practiceatleastthreetimesaweekfortenminutesordailyforfiveminutesuntilit
becomeseasy,onefeelstheinvigoratingbenefit,anditismastered.Thenusewhen
neededoratleastonceaweektomaintainthemastery.
Aftercentral(madhyama),right(dakshini),andleft(vama)nauliaremastered
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(theycanbedoneindividually),thencombinetheminachurningmanner,first
dakshinaorrightnauli(thecontraction,vacuum,andconcavityisontheright),
thenmadhyama(central)nauli(theinwardcontractionisonbothsidesequally
whilethecentralisdrawnout),thenvamaorleftnauli(vacuumontherightside),
thenright,centralandlefti.e.,fromrightsidetoleftrepeatedlybeforefatigueis
felt.Thisispreparatorytonaulichalanaorsimplylaulikiproper.Churnthreeor
moretimesandthenrelaxlettingthebreathreturntonormal.Repeattwomore
rounds,ifonesuffersfromconstipationattemptendingthenaulisessioninthe
motionofrighttoleft(themotionofperistalsis).Thisshouldbeasufficientfora
normaldailypractice.
Somesaythatoneactivatestheinternalobliquestosuckintheleftandright
musclegroups,whileoneisolatesandrollstherectusabdominimusclesleftand
rightinawavelikemotionbutIsuggestthatthemovementrequirescooperation
fromtheentireabdomenandpelvisasawhole.Isuggestthatitismoreefficientto
atfisrtapproachthemuscleaspectofnauliasasidewayspressingmovement
wherethemuscleshelpmovetheabdominalcontentsaroundviathedirective
forceofthearms.
"Hereyoushouldcontracttherightsideoftheabdomenandallowthe
leftsidefree.Youwillhavethemusclesontheleftsideonly.Thisis
calledVamaNauli.Againcontracttheleftsidemusclesandallowthe
rightsidefree.ThisisDakshinaNauli.Byhavingsuchgradual
practices,youwillunderstandhowtocontractthemusclesofthe
central,leftandrightsidesoftheabdomen.Youwillalsonoticehow
theymovefromsidetoside.Inthisstageyouwillseetheabdominal
musclesonlyinthecentral,rightortheleftside.Practisethisstagefor
aweek.
Keepthemusclesinthecentre.Slowlybringtotherightsideandthen
toleftsideinacircularway.Dothisseveraltimesfromtherighttoleft
sideandthendoitinareversewayfromthelefttorightside.You
shouldturnthemusclesalwayswithacircularmotionslowly.When
youadvanceinthepracticeyoucandoitquicklybutyoucanderive
fullbenefitsofthisKriyawhenyoudoitveryslowlyandgradually.
ThislaststageofNauliwillappearlikechurningwhentheabdominal
musclesareisolatedandrotatedfromsidetoside."
SwamiSivananda,"KundaliniYoga"
LaulikiandNauliChalanaProper:
Insteadofmovinglefttoright(leftnauli,centralnauli,rightnauli)orrighttoleft
(rightnauli,central,andleftnauli)linearlyandlaterally,thesemotionsshouldbe
madecircular.Startlowdowninthebellyatthelowestpointpossibleandmovein
acircularmanner.Forexamplestartoffinthelowerleftdeeplyinandthenmove
moredeeplyupward,(releasingthelowerleftslightly),thenmoveacrossthe
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centertop,thenrightsidetop,rightsidebottom,andthenreturningbackto
centrallowbottom.Dothreeormorecircles.Restandrepeatthreetimes(rounds).
Thatisthenormalcleansingmotion,butifonehasdiarrheathenthedirection
maybereversedforbalance.Healthdependsoninnerwisdomandinnerwisdom
dependsonbalance!
Benefits:Naulimassages,invigorates,andtonestheabdomenandintestines
aidingbothdigestionandelimination.Itinvigoratestheappendixandopensthe
iliocecalvalve.Itstimulatesthedigestivefire.Itisanadjunctincleansingthe
abdomenespeciallyinbastiandvamanadhauti.Itmassagesalltheorgansinthe
abdomenmostnotablytheintestines,pancreas,liver,gallbladder,spleen,
prostate,ovaries,andbladder.Naulianduddiyanabandhaespeciallyaffectthe
manipuraandswadhistanachakras.Alwaysdonauliwithmulabandhaandafter
uddiyanabandha.Traditionalyogatherapyconsidersnaulitogenerateheatinthe
body,stimulatingdigestivefire(agni)helpingtoremovetoxins,increasing
digestivefire,stimulatestheimmunesystem,removeslethargyandaidsinthe
remediationofdiabetes.Naulihelpscreateflowandwarmthinthemanipura
(navel)chakraandaidsincreatingafeelingofselfconfidence,strength,andwell
being.Naulialsoworksonthepranamayaandmanomayakoshasstrongly,
creatingmentalclarityandpower.Itissaidtoawakenthekundalinishakti
(evolutionaryenergy).
Caution:Neverstrainorholdthebreathsothatyoumustgaspforbreath.There
shouldneverbeanypain.Alwayspracticeonanemptystomach(waitatleastfour
hoursafteraheavymeal).Bestdoneinthemorning.Donotdoifsufferingfrom
advancedabdominalinjuriessuchashiatalhernia,bleedingulcers(pepticor
duodenal),ulceratedcolitis,heartdiseaseetc.Forotherabdominalconditionssee
ayogatherapist.Inyogatherapynauliisrecommendedformanyailmentsofthe
abdomenaswellasfordiabetes.
Intraditionalyogaashramsnaulikriyaisrecommendeddailyuntilmastered.
Thenonceortwiceaweekisampletomaintainitsbenefits.
"Sittingonthetoeswithheelsraisedabovetheground,andthepalms
restingontheground,andinthisbentposturethebellyismoved
forciblyfromlefttoright,justasinvomiting.Thisiscalledbyadepts
theNauliKarma.
Itremovesdyspepsia,increasesappetiteanddigestion,andislikethe
goddessofcreation,andcausesallhappiness.Itdriesupallthe
disorders.ThisisanexcellentexerciseinHathaYoga."
fromtheHathaYogaPradipika
InanothertranslationoftheHathaYogaPradipikatheauthorsaysin
Chapter2.33and2.34
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33Leanforward,protrudetheabdomenandrotate(themuscles)from
righttoleftwithspeed.Thisiscallednaulibythesiddhas.
34:NauliisforemostoftheHathayogapractices.Itkindlesthe
digestivefire,removingindigestion,sluggishdigestionandall
disordersofthedoshasandbringsabouthappiness.
HathaYogaPradipika
AgniSara(Agnisara)Kriya,AgnisaraDhauti,or
Vahnisara:ManipuraChakra
Thisisthefirewashkriyapracticewhichisnoneotherthanmanyrepetitionsof
uddiyanabandhaperformedcontinuouslyoneaftertheotherwithoutbreathing
inbetween.Agnisaradhautiisperhapsmoreoftencalledagnisarakriyaor
vahnisarakriya.Agniofcoursemeansfire.Sarameanstowash.Dhautihererefers
tothedigestivetract.Agnisarakriyawashestheabdomenbygeneratingheator
fire(augmentingthefirechakraormanipurachakra),thusitismostoftencalled
simply,thefirewash.
Agnisaradhautiislikekapalabhatiorbhastrikapranayamaexceptthereisno
breathingduringitsperformance,rathertheairisheldoutinexternalretention
(bahyakumbhaka)throughout.AgniSarathussometimeslooksmuchlikea
slightlyslowerkapalabhatiexceptthereisnobreathingatall(itisdonebyholding
outallthebreathinexternalretention(bahyakumbhaka).Itisoneoftheshat
karmas(sixcleansingactivitiesofhathayoga).Mostprefertodothissittingin
siddhasanaorsukasana,buttostartonemaywanttostandwithkneessoftlylegs
bentandbendingslightlyforwardatthenavel(thenavelfoldsintowardthe
spine).Firstonemusthavealreadylearnedthephysicalperformanceofuddiyana
bandha,sinceagnisaraisacontinuousseriesofmanyuddiyanabandhas
performedfastorslow(thespeedisoptional).Succinctlyput,agnisaraisthesame
asuddiyanabandhaexceptthatitisdonerepeatedly(inandout)andrapidlywhile
holdingthebreathout(bahyakumbhaka).Trytomasteruddiyanabandhafirstto
enhancetheeffectsofagnisara.
Technique:Starteithersitting(sayinsiddhasana)orstanding.Placethehandson
thethighswiththepalmsdown.Extendthetorsoandbackliftingtheribsupoff
thepelvis.Inhaleandexhale.Theninhalehalfwayandthenexhaleallthebreath
outwithuddiyanabandhaandmulabandha,Applyjalandharabandha.Thebreath
isheldoutside(bahyakumbhaka)throughout,withoutanybreathing.The
uddiyanabandhaisrelaxed,thendrawnbackin,thenrelaxedagain,thendrawn
backin,etc.Initiatethemovementfromtheareafourfingerwidthsbelowthe
navelinwardandupward.Movethenavelregionbackandforthmanytimesin
thatmanner.
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Thisisrepeatedmanytimesbeforeanystrainsothatonemaytakeinafresh
breath.Thenletthebreathcomebacktonormal(ordokapalabhatiorbhastrika
pranayamatoreoxygenate)andrepeatasaboveuptotwomorerounds.Atfirst
thenormalpractitionerwhoisnotusedtouddiyanabandhawillonlybeabletodo
fiveorsoagnisarabackandforthmotionsononebreath.Laterwithpractice,itis
easytodo30or40ononebreathwithoutstrainingdependingonyourcapacity.
Somerarepeopledo108quickagnisarakriyasinonebreath/sittingbuttheir
breathretentionabilitiesanduddiyanabandhaaresuperior.
Therearetwotypesofagnisaradhauti.Oneisfastandvigorous.Itlookslikethe
abdomenisbeingpumpedinandoutveryrapidlycenteredatthenavelpoint.This
istheonethatappearstogeneratethemostheat.Workinguptoaroundoffiftyis
usuallyadequatebuttheclassicteachingis100or108ononebreath.Thatwill
givecompletemasteryofagnisarakriya.Beginnersmightwanttostartwith510.
Thatisoneset.Itisoftenrecommendedtodothreesets,butifyouarealready
doing50oroveronesetwillbeadequate.Afterconsistentpracticeonecanwork
upto100rapidbackandforthmovementswithoutstrainingforair.Itismuch
easierdoneimmediatelyafteraroundofKapalabhatiorbhastrikapranayama
becausetheblood,tissues,glands,andorgansarealreadyrichlyoxygenatedandas
aresulttheexternalretentionofthebreath(bahyakumbhaka)iseasier.
Thesecondtypeofagnisarakriyaisthesameasabove,butwithmuchslowerbut
deeperuddiyanabandhas.Thisislikedoingmanyuddiyanabandhas,oneafterthe
other.Againnobreathing.Allisdonewithexternal(bahya)kumbhaka(retention).
Onewillfindthatthesloweruddiyanabandhawillallowforadeeperinward
motionoftheabdomen,howeveritlacksslightlyinthewarmingandmelting
qualitywhencomparewiththequickerversion.Withtheslowform10complete
movementsononeexternalretention(bahyakumbhaka)wouldbesufficient.Itis
thefirstversionwhichgivesoffthemostfire(agni).Itcleansesthenavelregion,
stimulatesfire,burnsanddestroystoxins,andhencestimulatestheimmune
system.
Whenagnisarakriyaisdonecorrectly,thenavelregiongetssoftandstrong
strongbutyielding!Fireisgeneratedsothatoldtoxinsareabletobe
burned/purified,thusitisacleansingactivity(hathayogakriya).
GeneralDiscussion:
Mulabandhaanduddiyanabandhashouldbepracticedfirstbeingsurethatthe
inwardmotionemanatesinfrombelowthenavelandbelow,theninwardtoward
thespine.Eventheoutside(lateralaspectsoftheabdomen)aredrawninward
towardtheretreatingnavel.Thetorsoandspineshouldbeelongatedfromthe
pelvisandlengthened.Itislearnedatfirstfromstandingwiththekneessoftly
bentandthefeetshoulderwidthapart.Donotbendtheupperback,butrather
keepthetorsolongwhilefoldinwardatthenavelcrease.Oncelearnedstandingit
canbeperformedsittinginsiddhasanaorothersittingpostures.
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Thiskriyaissaidtowash,clean,andenergizethefirechakra,stimulatethe
immunesystem,powersofdigestion,anddetoxifythebodybyincreasingtheinner
fire.Alongseriesofagnisaraismucheasiertoaccomplishifperformed
immediatelyafteraroundofkapalabhatiorbhastrika.Thensimplyholdthe
breathoutinexternalkumbhakaafterafullexhalation,hollowouttheabdomen,
performmulabandha,swadhibandhabelowthenavel,andthenperformuddiyana
bandhabringingthefrontofthenavelareabackintothehollowoftheabdomen
towardthespine.Insteadofholdingitbackasinnormaluddiyanabandha)rather
letitsnapbackoutforward.Thenstillholdingthebreathout,snapitbacktothe
hollowintheabdomentowardthespineandthenletitlooseagain.Repeatthis
backandforthmotionsrapidlywhileholdingthebreathoutsothatitisrelaxing
andinvigoratingtheentireabdomenandspine.Feeltheheatandmeltinginthe
navelarea.Endbeforethereisanytendencytogaspforbreathorstrain.
Someliketodoslowerandmoredeepcycles(morelikeuddiyanabandha),while
othersbenefitfromveryrapidandnumerous(butlessdeep)cyclesofagnisara.
One'spreferencesmaychangedependingonconditions.Ifwedothequicktype
immediatelyafteraroundofkapalabhatiforinstance,itisnotdifficultorunusual
toworkyourwayto50ormorerepetitionsofagnisararapidlywithconsistent
practice.Ofcoursetheintenthereasalwaysisnotquantity,butqualityintermsof
energy,ofalignment,ofbalance,andthusofultimateintegration.
Sequenceifdonedirectlyafterkapalabhatiorbhastrika:
Kapalabhatiorbhastrika
1. longdeepinhalewithshortkumbhakaholdingmulabandha,swadhibandha,
andspinelong
2. longdeepexhalewithexternalretention(bahyakumbhaka) holdingspine
andtorsolong
3. createhollowinabdomentowardthespineasthechestremainslifted
(uddiyanabandha)
4. releasehollow(allowabdomentosnapback)
5. repeat4and4backandforth,whileholdingthebreathoutcontinuously
6. Beforeenergysubsidesoranyfeelingofstrain/distressinhale.
7. Immediatelyrepeatanotherroundofkapalabhatiorbhastrika.
8. Performthreeroundsforonesittingintegratingagnisaraintoadaily
pranayamapractice
Onecanstartwithten,thenworkgraduallytotwenty,thirtyormore(accordingto
ourcapacity).Ifonedoestheslowdeepversion10or15aresuitable.
Hint:
Thinkaboutagnisaraasameltingofanyhardnessintheabdomenandan
energizing/warmingupatthenavelregionandbelow.Thinkkapalabhati(see
kapalabhati))withoutthebreath,emphasizingthemotionofuddiyanabandha
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(bringingthelowerabdomenbacktothesacrumandspinewhileliftingthetorso).
Ofcoursewecanalsopracticeagnisarawithoutprecedingitbyaroundof
bhastrikaorkapalabhati,butitwillbelessdifficulttoholdthebreathout(external
retentioninbahyakumbhaka)sotheamountofrepetitionswillbemuchless.Also
ifwedothelongdeepinandouts(contractionsandreleases),thenumberper
roundwillalmostsurelybeconsiderablyless.Onaveragetrytwoorthreerounds
perdayuntil100fastrepetitionsarereachedor15longanddeep.Thisshould
providemasteryofthepracticeandmaximumbenefit.Ifyoustillaregetting
energyandbenefitfromthepractice(manyofusareconstitutionallyweakinagni)
thenincorporateitinyourdailypractice.Forotherswhohavesufficientfire,then
onlyperiodicpracticelikeonceaweekorlesswillprovetobeeitherapreventative
ora"checkup".
Apracticalgaugeisthatifourabilitystartstofadeafteraperiodiccheckup
and/orifwereceivemuchbenefitfromthepracticeatanygiventime,thenitis
advisedtoexploreitmoreoftenanddeeperorsimplyputtoincreasethe
frequencyofpractice.Maintainthisproficiencyorabilityinordertokeepfit,
preventimbalances,generatethemetabolicfirenecessarytomaintainhealthand
burnuptoxins,andthusremovinganyenergydrainordebtthatmayoccurfrom
otherinternalcircuits,allowingandcatalyzingthekindlingofthedeeper
integrativecircuitrytounfold.
Inyogatherapy,agnisaraisrecommendedformostdigestiveproblems,stagnant
samanaenergy,obesity(itremovesfat),tonificationoftheabdomen(especially
thekidney,colon,smallintestines),brighteningofthecomplexion,tonificationof
thelowerback,mostdiseasesofthecolonandsmallintestine,theremovalof
toxinsfromtheblood(bytonifying,softening,stimulating,andcleansingthe
intestines),andthustheindirectenhancementoftheimmunesystemandliver.
Caution:Avoidthecommonmistakeofpullinginfromtheareadirectlybelow
thesternum(solarplexus).Thisistheareaofthestomach,pancreas,andliver.In
otherwordsdonotallowthechesttosinkandtheupperbacktoround,butrather
allowtheinwardmotiontobecreatedatthelineoftheabdomennearorbelowthe
navelafterfirstimplementingandholdingmulabandhaandswadhibandha,
keepingthechestopen,andlengtheningthespine.Rememberthatthenavelpoint
cangoinonlyifthemusclesreleaseandsoften.Wearenottryingtobuildmuscle
butratherheat.Relax,softenanyhardnessandtension,tonifytheregionwithfire
orenergy,thusburningupstagnanttoxins(ormovingstagnantchi).
Agnisaraisbestlearnedatfirstlikeuddiyanabandha,standingwithfeetshoulder
distanceapart(especiallyifwewanttodoadeepandslowerpracticeoffewer
repetitions).Howeveragnisaraisalsoeffectivelydoneinvirasana,vajrasana,
siddhasana,padmasana,oreasysittingposeprovidedthatthepelvisisinaslight
anteversion(dogarch).Letthepelvissinkfromthetorsoandspineandfind
mulabandha.ForthosewithSIjointtensionchecktoseethatswadhibandha(see
sectiononbandhas)isbeingmaintainedwhilepointingthesitbonesoutwardand
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fronthipbonesinwardifneeded.Thismotionbyitselfshouldcreateacavernin
thespacebelowthenavel.Liftingthechestwillhelpcreateahollowabovethe
navel.Betweenthesetwomovementsuddiyanabandhaoccursnaturallyaftera
deepinhale,theexhaleisfullandcomplete.Afterawhileyouwillbeableto
energeticallysnaptheuddiyanabandhabackward,releasingit,snapthenavel
backagaintowardthespine,release,snapitbackagain,release,andsoforth,On
eachsnapbackallowthesacrumtosinkthroughactionatthebelly.Heatthe
manipurachakra!Avoidhunchingtheshouldersforwardorroundingtheupper
back.Experimenttogetintouchwiththenaturalrhythmofmovementand
synchronizethemovementinaflow.
Atfirsttheabdomenmuscleswillgettiredandyouwillhavetostop.This
impedimentgoesawayautomaticallywithpractice.Bhastrika,kapalabhati,and
uddiyanabandhapracticehelpinthisregard.Agnisaradhautiisdonedailyas
partofone'sdailyhathayogapractice.
VamanaDhauti(sometimescalled,JalDhauti,Kunjal
Kriya,orGajaKarani):ForAnahataandVisuddha
Chakras
InancientPersia,thegreatalchemist,philosopher,andphysician,Avicenna(Ibn
Siena9801037AD),wroteinhis"CanonofMedicine'BookOneSection1010,
thefollowingwhichwastranslatedbyO.CameronGruner,M.D.in"ATreatiseon
theCanonofMedicineofAvicennaIncorporatingaTranslationoftheFirstBook
(1930)
"Emesisclearsheavinessofthehead,clearsthevision,andremoves
nauseousdyspepsia.Itbenefitspersonsinwhombileisapttopassinto
thestomachanddecomposethefood.For,ifvomitingprecedesthe
meal.thelatterwillalwaysenterthestomachwithoutbeing
contaminated,5andsothesenseofloathingisremovedwhichproceeds
fromoilinessoffood,asalsothedepravedappetitenamely,the
longingforsharp,sour,orpungentthings
Emesisisalsobeneficialforflabbinessofthebody,andforulcersofthe
kidneysandbladder.Ithasapowerfuleffectinanestheticleprosyin
personswithanunhealthycolorofskiningastricepilepsy,jaundice,
asthma,tremorandhemiplegia.Itisalsoaneffectivetreatmentin
casesofimpetginousskindiseasesinwhichthereareulcerscovered
withscabs...Emesisisagreathelpforpersonswhosetemperamentis
primarilybilious,anareleanofhabit...Hippocratesadvisedvomiting
totobeinducedmonthlyandforconsecutivedays.Onthesecondday
thedifficultyofthefirstisobviatedandthatwhichhasenteredthe
stomachisfullyemptied.Hippocratesclaimedthathealthwas
conservedthereby.Toexceedthismaybeharmful.Emesiscarriedout
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inthiswaygetsridofmucousandbile,andcleansesthestomach.For
inthecaseofthestomachthereisnocleansingsecretionslikethatof
thesmallintestine,wherethebilecleansesthemucousmembranesasit
passesdownthebowel."
Cautions:Notforhiatalhernia,highbloodpressure,orulcers.Donotusecold
water.
Technique:Thisisthecleansingoftheesophagusandstomachbyquickly
drinkingapproximatelyonequartoflightlysaltedlukewarmwater,performing
naulikriya(optional),thenforcefullyevacuatingthestomachutilizinguddiyana
bandhaafterhavingtakenabiginhalationfollowedbyacompleteexhalationand
externalkumbhaka.Ifthevomitingmotionisnottriggerednaturallythroughthis
process,useafingertotickletheupperpartofthethroatasfarbackasis
necessarytoinducevomiting.Tobeeffectivethevomitingwaveactionshouldbe
veryforcefulmovingfromthebottomofthestomachupwardsothatallthe
contentsincludinganyoldsolidmatteratthebottomofthestomacharepushed
upandout.Don'tworryifnotalltheliquidisevacuated.
Vamanadhauti,alsocalledkunjalkriya,isbestdoneatdawnorfirstthinginthe
morningbutafterevacuatingthebladderandbowels.Withalittlepracticethe
entirequartwillcomeoutinaforcefulstreaminoneortwowavestakingwithit
anyoldmucousordebris,butmostofuswillrequireaseriesofthreeormore
wavelikecontractionstoeliminate.
Vomitingisanaturalandintelligentreflextowardbadfood,water,orforeign
objects.Itisalifesupportinginstinctthatunfortunatelyisrepressedthrough
modernsociety'santinaturebias.Manyofuswerepunishedaschildrenwhenwe
didnotcontrolourinstinctualnaturalreflexessuchasvomiting,evacuating,fully
sneezing,etc.Thusinordertoenhancethevitallifesupportingintelligenceofthe
bodywemustlearnhowtoletgoofourconditioning.Thevomitingreflexisa
wavelikereverseperistalsisandisthusnotmeanttobeperformedwillfully,
mechanically,orconsciously.Simplytrytotriggeritandsurrendertothebody's
innerwisdomallowingforthiscleansetohappennaturally.
HintsandKinks:Ingeneralusepurewarmwaterandnoniodizedpuresaltif
available.Thesaltisnotessentialasthiswashcanbedonewithplainwarmwater.
Trytofinishtheentireprocessfromthebeginningofdrinkingthesaltwatertothe
finalseriesofevacuationinlessthanthreeminutes.Letnatureorinstincttake
careoftheevacuationasitcannotbedonewillfullyexceptthatwecansetthe
stagetoallowforittohappen.Letthewavestartfromthebottom(pit)ofthebelly.
Justletitout.Ifthereisundigestedfoodleftoverfromlastnight'sdinner,wegain
informationastoourdigestionandfoodcompatibilitiesThismaybeacidicand
tasteandsmell"badly"butrememberwearegettingitout.Trytogetthebottom
ofthestomachemptied,butdonotworryifnotallthesaltwatercomesoutofthe
mouth.Itwillcomeouttheotherendandserveasawashthereifneedbe.
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Aftergoodeatingpracticesandgooddigestionhasbeenestablished,therewillbe
nothingbutwaterandslightmucousevacuatedinthemorning.Itisgoodtodojal
netiaftervamanadhautiasthiswillwashawayanystomachacidsorfluidsfrom
thenoseandupperthroat.
Itisbestdoneoutsideinnaturestandingongrassinayogasetting(itsgoodfor
plantsandcropsandhelpseveryonetoovercomeanysocialstigma).Athome,itis
helpfulthatthetoiletbowliscleanandpleasantorwecanuseabigwidepan,the
pointbeingthatweshouldnotworryandholdback.Takesomedeepbreaths
beforeyoustartinordertokeepthemindfromworryingthatyoudonotneedto
stopbecauseofgaspedbreath.Theuddiyanabandhashouldbedonewiththe
pelvisretroverted(posteriortilt),theabdomencurvedintowardthespine
(concave),andthewaveshouldtravelfirstinandthenmoveupwardwhileholding
outthebreath(completeexhale).Keeptheattitudecheerfulandlighthearted.Its
oftendoneingroupssothatwecanlaughatwhatinmostsocialsettingsis
consideredunacceptable,gross,sick,or"bad".
Beginnersareoftenadvisedtodoitdaily,butafteritismasteredandthereareno
diseasesofthelungs,udana,orprana,thenonceaweekorlessoftenaccordingto
yourownconstitutionanduniquecircumstances.Donoteatanythingforatleast
halfanhouraftervamanaandthenmakeitlight,easilydigestible,anddevoidof
spicesorpossibleirritants.Ifstomachdigestionisweakenedbythepractice,
discontinueitandseeayogatherapist.Somedonotneedtheenergythatvamana
provides.Traditionallyvamanahasbeenhighlyrecommendedtothosesuffering
fromkaphadisorders.
Benefits:Inyogatherapyvamanaisexcellentfordisordersofudana,prana,
samana,vyana,andapana.Itcleansesandstimulatesthestomach,esophagus,
lungs,chest,heart,throat,nose,eyes,ears,andsinus.Itbalancesthevayu(winds)
inthebodyespeciallytheupwardmovingpranavayu(thepranathatmoves
upwards).Italleviatesdepression,sloth,andheaviness.Itisaremedyformany
kaphaandtamasicimbalances,Vamanadhautiisoneofthespecificremediesin
Ayurvedicmedicineforstomach,throat,asthma,andlungaffliction(alongwith
hriddhauti).Itiscounterindicatedincasesofhiatalherniaandulcers.
Letitbesaidthatespeciallytodaywithourunfortunatecustomofrepressing
instinctandnaturalfunction,thenaturalvomitinginstincthasalsobeenrepressed
byearlychildhoodmemoriesofdisapproval(mess)frompeersandparents.Social
pressureexpectedtheadulttocontroland"holdin"bad,excess,orinappropriate
foodorpoisonsevenifthebodywantedtoevacuateit.Thisrepressionofour
naturalhealthyinstinctifcarriedon,createsimbalanceofnaturalfunction.
AnothersimilarkriyaisvariouslycalledGajakarani,Bhaghikriya,orVyagra
Kriya(tigerkriya)whichvariesmainlyinthatitisdoneimmediatelyorwithin
twohoursafteraspeciallypreparedmeal.ItisalsosometimescalledKunjal
Kriyaalso.Itisespeciallyhelpfulinremovingexcessmucousofthelungsand
throataswellasnormalizingpitta(bilesecretions).Itwillnotbedetailedhereasit
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canbetooeasilymisunderstoodasbulimicactivitybyoutsiderswhodonot
understanditspurposeandmechanism.Itisanintentionalandancientyogic
healingpractice.
OvertwothousandyearsagothemostrespectedauthorityoftraditionalAyurvedic
medicine,Charaka,wroteinthe"CharakaSamhita":Siddhistana:Chapter1the
following:
"Oneisconsideredtohavegonethroughemesissuccessfullywhoexpels
themucous,bile,andairinsuccessionandwhofeelsthatone's
stomach,sidesofthebody,senseorgans,andbodychannelshavebeen
cleansedandthatone'sbodyhasbecomelight.
Iftheemesisgoeswrong,thenthereoccureructions,wheals,and
itchinginthebody,imperfectcleansingofthestomachandbody
channelsandheavinessofthelimbs.Thirst,stupor,fainting,
provocationofvata,lossofsleep,andlossofstrengthetc.occuron
casesofoveractionofemesis".
Inchaptertwo,Charakacontinues:"Thefollowingaretheconditions
whereemesisiscontraindicated:personsaffiliatedwithpectoral
lesions,thosewhoarecachectic,veryobeseorextremelyemaciated,
infants,thesenile,debilitated,fatigued,thirsty,hungry,exhaustedby
labor,loadlifting,wayfaring,orthosegiventolongfasting,sexual
excess,excessstudy,exerciseandthinking,orthosewhoareemaciated,
pregnantwomen,anddelicatepersons,orthosewhosealimentary
tractiscontracted....whosufferfromhemothermiaoftheupper
region,orfromincessantvomiting,orfromdisordersoftheupward
flowofmorbidvatas,orwhotaketoooftenevacuativeorunctuous
enemata,whoaresufferingfromcardiacdisorders,misperistalsis,....
etc".
AfterdetailinghisreasonsforthesecautionsCharakagoesontosay
"Eveninalltheseconditions,emesisisnotprohibitedifthepersonis
afflictedwithacuteorchronicpoisoning,antagonisticdiet,indigestion,
andpredigestionmealchymemorbidity,astheseconditionsarevery
quickintheirtoxiceffectsonthebody."
Atfirstvamanadhautiisrecommendeddailyuntilonelearnstosensethecontents
ofone'sstomachandhowdifferentfoodsimpactuponit.thisisespeciallyhelpful
oncaseswheredepressionofdownwardflowofprana(apana)isdominantor
whenupwardflowofpranaistobeaugmented.Oncethesesystemsareregulated,
vamanamaybepracticedonceweeklyormonthly.
Hrid(heart)Dhauti,DandaDhauti(stick)Dhauti
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andVastra(cloth)Dhauti:fortheanahatachakra
andvisuddhachakra
Cautions:Sameasinvamanadhauti.Donotuseastickorstiffinstrument.Donot
letgooftheend(byalwaysallowingplentyofslack.Donotallowthetubetobe
insertedforlongerthanoneminuteandwithdrawbeforeyouenterthelowerpart
ofthestomachasthiskriyaisdesignedtostimulatethethepharynxand
esophagus,andindirectlythelungs,bronchioles,heart,stomach,andchest.
Technique:Danda(Stick)DhautiorHrid(heart)Dhautiarevery
similar:Theword,hrid,referstotheheart.Intheolddaysyogisstuckaspecially
preparedflexibleandsmoothstickmadeofturmeric,sugarcane,orstalkof
bananadownthethroat,pharynx,andintotheesophagus.Thenitwaspulledout
beforeitenteredintothestomachproper.Todaymodernyogisoftenusea
stomachcatheterwhichissafer,ifnotlessstimulatingusuallylessthanthreefeet
longandaboutonecentimeterindiameter.Alwaysuseaftercleaningandboiling
it.
Firstdrinklukewarmsalinewater,thenswallowthetubeslowly.Ifthetubefeels
stuck(usuallytheremaybesomeresistanceattheglottis,drinksomewaterand
theesophaguswillopen.Thisishriddhauti.
Hintsandkinks:Slowlyinsertthecatheterafterlubricatingitwithlukewarm
salinewaterandswallowitingulpsrelaxingthethroat,neck,andesophagus.
Convinceyourselfthatyoucanbreathedeeplyeventhoughsomethingisinyour
throat.Onceyourelaxwiththenervousreflextothrowitoutinordertobreathe),
itbecomeseasy.Drawitbackupslowlyorinducethevomitreflexifthereappears
anyresistancethrowingoutanybileormucous.Becertainthatyoudonotlosethe
gripatthetopend.Withhridordandadhautiitisnotnecessarytokeepinsidethe
esophagusformorethanaafewseconds,butonecanmoveitupanddownslowly
foraddedstimulation.Alwaysremovethetubeslowlyandgently.
AnotherversionofdandadhautithatIhaveheardistodrinkmoresaltedwater,
andthenevacuateallofitthroughthetubebybendingforwardslightlylettingthe
watercomeupthetubeviasuction.Itisadvisedtoalternatelysuckinandbulge
outtheabdomenusinguddiyanabandhaifnecessarytogettheaction.Ihavenot
practicedthisversion,nordoIseeanyadvantageovervamanaordandadhauti.
Benefits:Hriddhautiisactuallymorestimulatingtothelungs,bronchioles,
esophagus,heart,shoulder,andthoracicregionoftheback,thanthestomach
whichitalsostimulates.Itisspecificforallproblemsofthethoracicandthroat
regionexceptthoselistedinthecautions.InAyurvedaandyogatherapyitis
especiallyrecommendedforasthma,cardiacrestrictions,andotherpulmonary
problems.
Atfirstthreetimesaweekifthereisnosorenesspresent.Peoplewithasthmaand
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respiratoryproblemsmayincreasesuchwithdoctor'sconsent.Afterhriddhautiis
masteredonceamonthisadequatetomaintainitsbenefits.
Vastra(cloth)Dhauti(alsosometimescalledHrid
Dhauti)
Similartostickdhautiexceptthatoneswallowsafourfingerwidth(about3cm
wide)tightlystitchedanddoublehemmedlinencloththathasbeendippedin
lukewarmsaltedwaterwhichisaboutthreetofivemeterslong(approximately20
feet).Inanabbreviatedpracticeashorterclothmaybeused,limitingthe
stimulationtothethroat,esophagus,chest,andshoulderreflexes.
Cautions:Itisextremelyimportantthattheclothbedoublehemmedsothatthere
areneveranyloosestrandsoredgesofthread.Theclothshouldbemadeoutof
thinbuttightlywovencottonsuchaslinen,yetitshouldbesoft.Alwaysleaveat
leastonefootoftheupperendoftheclothfreefromthemouthandkeepyour
handsonittopreventanyperistalsisfromaccidentallygrabbingthetopendoutof
thehandandintothegut.Tomypersonalknowledgethishasn'thappened.
Technique:Washtheclothinwarmlightlysaltedwaterinordertolubricateitand
keepitrolledunknottedinasmallbasin.Findacheerfulorhumorousattitude.
Relaxthebellyandabdomenwhilebreathingfully.Smoothouttheclothwideand
placeitonthetongue.Bitegentlyontheclothandswallowsomesalivaandgently
movetheclothtothebackofthethroat.Keeponswallowinggeneratingsalivaby
bitingandswallowingitasyougentlypushtheclothfurtherbacktothethroat
allowinggravitytohelpuntiltheclothisgrabbedbytheperistalticwavelike
contractionsofthethroatasyouswallowthesaliva.Stoptoconvinceyourselfthat
youcanbreathefineandgivethethroatandesophagustimetoadjust.Swallow
somelukewarmsaltedwatertohelpmovetheclothdown.Oncetheleadingendis
inthestomach,thingswillgomucheasier.
Somepeoplefindthattheycanswallowtheentirecloth(exceptalwayskeepat
leastthelastonefootnotswallowed)thefirsttimewhileotherswhohaveastrong
gagreflex(orpharyngealrestrictions)mayhavemoredifficulty.Aftertheclothhas
beenswallowedexceptforthelastonefoot,gentlyandslowlypullitout.
Triggeringthegagreflexherecanhelpgetitoutfaster(upwardperistalsis),but
partofthebenefitistogentlymassagethestomach,esophagus,pharynx,heart
region,lungregion,andthroatchakra.
HintsandKinks:Similartostickdhauti.Becarefultoremoveclothwithinfive
minutesofenteringintothestomachtopreventitgoingthroughthepyloricvalve.
Allowyourselfafirmgripandplentyofextralengthtopreventswallowingthe
handheldend.Makesuretherearenoloosethreadsonthecloth,theclothis
clean,andnotripped.Whentheclothemergesitwillbefilledwithmucousso
washitthoroughlyafterwardsandthenhangtodryinthesun.
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Benefits:Althoughobviouslyastomachandesophaguscleanserandtonifier
vastradhautihasapowerfulcleansingeffectuponthesternum,chest,heart,
throat,shoulders,upperback,andespeciallythelungs.Italsoremovesexcess
mucousfromthestomachandtonifiesitscellsandglandularabilities.Itis
specificallyusedinyogatherapyforasthmaandlungafflictionswhiletonifyingthe
voice.InAyurvedaitissaidtobringbothpittaandkaphadoshasbackinto
balance.
Vastradhautiistraditionallypracticedaftervamanadhautithreetimesaweek
untilmastered(unlessthereisanorganicdiseasewhichcallsforashorterlapsein
duration.Aftervastradhautiismastered,onceamonthisadequatetokeepupits
benefits.
VatasaraDhautiWashingtheintestineswithair
Thereexistsdifferentformsofvatasaradhauti.Herewegiveoneformwhichis
drinkingtheairfromthemouthandswallowingit,thenchurningitaround
throughtheintestinesandexpellingitouttheanus,thusprovidinganairbathfor
theentiregastrointestinaltract.beforeattemptingthisform,attempttomaster
bhujanginimudrabelow.Theaboveformofvatasaradhautiisalsocalledbashis
kriya.
Shapeyourlipslikeacrowsbeak(kakimudra)anddrinkair.Lettheairswirlin
thestomachforsometimeandthenallowittodispelitself.Vatasaradhautiisa
mostsecrettechniquetopurifythebody.Itdestroysalldiseasesandincreases
gastricfire.GherandSamhita1:1516
Technique:Firstoneneedstolearnkaki(crowbeak)mudrashapingthemouth
likeabeakbypursingthelips,relaxingthetongue,thenbreatheindeeplyandvery
slowlyPerformkakimudraassumeameditationposition,placingthehandsin
eitherjnanaorchinmudraandrelaxconsciously.Withtheeyesopen,focusonthe
nosetip(nasikagradristhi)avoidblinking.Makethemouthintoabeakby
pursingthelips,relaxthetongue,andbreatheinslowlyanddeeplythroughthe
crowsbeak(kakimudra).
Throughpracticeyouwilllearnhowtocarrytheairintothestomachandnotthe
lungs,byclosingtheepiglottiswithasuddenpush,alittleairisallowedintothe
stomach.Thuswhentheairisbroughtverylowbyopeninguptheepiglottisgulp
theairdownbyswallowing.(itwillsoundlikeagulpingnoises)Whenone
swallowstheairintothestomach,expandtheabdomenRepeatthissequenceten
timesuntilthebellyisfullydistended.Thenperformaninvertedposethatcan
createpressureontheabdomensuchasploughpose(halasana)andlettheknees
falltotheears(karanapidasana).Thenfoldthehandsbetweenthekneesin
pashineemudra(thefoldedpsychicgesture)squeezetheairoutthroughtheanus.
BhujanginiMudra.Thegulpedairasaboveischurnedintheabdomenvianauli
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kriyabutburpedoutfromthemouthiscalledBhujanginiMudra.Somecallthis
vatasaradhautialso.Masterbhujanginimudrafirst(airwashingthestomachthen
belching)beforeattemptingvatasaradhauti.
Kakimudrabyitselfisrelaxingandcoolingtothebody/mind,stimulatesthe
gastricfire,andpurifiestheblood.
Pashineemudrabyitselfcreatesasantosha(peacefulnessandcontentment)inthe
body/mindbringingforthanaturalpratyahara/Itstretchesthespinalcord,the
spinalmuscles,deeplymassagestheabdomen,whileactivatingthethroatchakra.
Formanythisisanadvancedpractice,althoughsomepeopledothiseasilyand
perfectlythefirsttime.Ifthereisanybloating,thendiscontinueandconsulta
yogatherapist,Ayurvedicdoctor.
Shankhaprakshalanakriya(cleansingtheconchof
theintestinesorcompletebowelwash):manipura,
swadhistana,andmuladharachakra
Anothernameforthiskriyaisvarisarakriya,yetanothernameissahajbastikriya.
Prakshalanameanscleaningoutwards,andshankameansaconch.Thiswashes
theentiregastrointestinaltractveryquicklybydrinkingsaltwaterandperforming
specialsynergisticcleansingasanastogetherinsequence.Thefullversionis
recommendedatyogaashramstobeperformednomorethantwiceayear,though
anexperiencedyogatherapistmayrecommenditmoreoften.Itcleansesoutthe
entiregastrointestinaltractwithsaltedwater.
Itismostsuccessfulifthestomachisalreadycompletelyempty.Eatalightdinner
thepreviouseveningorbetteryetforgothepreviouseveningmealaltogether.Also
itisbestthatthefoodeatenthepreviousdaywasnotspicy,sharp,rough,or
woody.thispracticeismostexcellentbeforeorafterashortfastifthevitalenergy
isnotalreadyweak.Makesurethatthereisnothingelseontheagendaforthisday
asyouwillmostlikelyneedtoresttheentiredayasthefullversionofthispractice
willcreateatemporaryneedforabsoluterest.
Technique:Thereareafewminordifferencesintechniquesfromoneschoolto
another,buttheyallconsistofdrinkinglukewarmsalinewaterandthen
performingasequentialsetofasanastomovethewaterthroughthevalvesand
crevicesofthestomach,thesmallintestine,iliocecalvalve,andthelargeintestine.
ThiscleansestheentireGItract.Onedrinksmorewateragain,repeatingthe
sequenceofspeciallydesignedasanas,andsoagaindrinkingwaterthen
performingtheasanas,andagain,inthisrepetitivemanneruntiltheintestines
havebeencompletelywashed(clearliquidcomesoutfromtheanalopeninginthe
end).Needlesstosay,freeaccesstoatoiletoranopenprivatefieldisnecessary.
Mostlythevariousversionsofshankaprakshalanakriyavaryslightlyastothe
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choiceofasanas,theiramount,andsometimestheorderoftheasanas.Thefirst
seriesoffiveasanasthatispresentedinthefollowingislesswidespreadthansome
others.Wewillpresentthreevariationsaltogether,allofwhichreflectthesame
generalprocedureandintent.
Method1.
Firstdrinkanywherefromonehalftooneliter(approximately1quart=1liter)of
warmsalinewater(saltedaboutonetablespoon/liter).Someschoolsaddthejuice
oftwolemons.Thenimmediatelypracticethesespecialfiveasanas:
A)Twistingsarpanasana(snake)ortwistingcobrapose(bhujangasana).Twistto
therightthentoleft.Comedownandrepeattwomoretimes.
B)Siderollingposture(Dwiparsvasana):Thisissimplerollingleftandrightonthe
abdomeninanonactivatedbowposition(dhanurasana).Layingontheabdomen
withthethighsandheelstogether,simplygrabtheanklesandrolloverthe
abdomentotheleft,backtocenter,andthentotheright.Dothisafteradeep
breathandretainthebreathin(internalkumbhaka)duringtherollings.Exhale,
relax,letthebreathcomebacktonormalandthenrepeattwomoretimes.
C)Pavanamuktasana(gasreleasingposeoronekneetonoseposture)lyingon
backbringonekneeintowardthehead.Grabtheuppershinwithbothhands
foldedwhileraisingtheheadornoseuptotouchtheknee.Alternateleftknee,
rightknee,thenbothkneesthreetimestotal.
D)Viparitakaranimudra(halfshoulderstand):Seetheasanachapterfor
description.Holdforapproximatelyoneminute.
E)PadahastasanaSittinggrabbothbigtoeswithbothhandsandraisethem
abovethehead.Balancingtrytotouchtheheadtotheknees.Thisisoftencalled
urdvapaschimottanasana.Holdfortensecondsandrepeatforatotalofthree
times.
Repeattheseincyclesthreeorfourtimesuntilthebowelsbegintomove.Thisis
onecycle.Thendrink1/2quartofwarmsaltedwateragainandrepeattheasanas
untilthebowelsmoveagain.Drink1//2quartofwarmsalinewateraftereach
asanacycleagainandagainuntilonlyclearwaterisdischarged.Endthepractice
withvamanadhauti(kunjalkriya).
Allowplentyoftimeinyourscheduletocompletethisprocedureandrest
afterwardsinshavasanaforatleastfortyfiveminutes.Takeonlylightnonspicy
foodwithgheethatday.Aftertheshavasanawaitatleastonehourtoeat.Inyoga
ashramsthepreferredfoodiskidcheri(wellcookedriceanddahl)withplentyof
gheewhichissoft,moisturizing,andlubricating.Ifyouarenottooweak,feeling
depleted,andthebowelsarenotliquid,thenfastingwithpurewaterordiluted
fruitjuicesmightbepreferred.
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Knowthatsomeschoolsinsistthatoneeatssolidfoodthesameday,becauseof
possibledepletionofenergy.Ifyoudoeatsolidfoodthesameday,eatlight,non
spicy,nonwoody,sattvic,notsharp,andnonacidicfoodsforatleastthenextfew
days.AstandardfareatIndianashramsiskidcheri(steamedricewithyellow
mungbeans),howeverifoneisusedtovegetablesouporvegetablejuiceandthe
weatheriswarm,suchmaybemoresuitable.Avoidthiskriyaifyouaresuffering
fromdiseasesofcold,iftheimmediateenvironmentisverycold,oroneisalready
fatiguedordebilitated.
Method2:
Anothermorepopularversionofshankhaprakshalanakriyaisasfollows:First
drink1/2quart(1/2liter)oflukewarmsalinewater.
1)Performtadasanawithheelsraisedupovertoesandarmsstretchedupover
head.Walkaroundlikethisforwardandbackward,leftandrightforoneminute.
2)Standinginsidewaystreeswayingpose(triyakatadasana)orsometimescalled
standingsidewayshalfwheel(ardhachakrasana):Keeptheweightofthebody
equalonbothfeetthroughout.Lefttherighthandoverheadandallowtheleftarm
tomovetowardtheknee.Swaytotheleftkeepingthescapulatowardthesacrum
andchestopen.Returnandraisetheleftarmoverhead,lettingtherightarm
dangletowardtherightknee,andswaytotheright.Returnandrepeattototal
anywherefromthreeanduptoeighttimes.
3)KatiChakrasana:Fromtadasanaspreadlegsapartwiderthanhipdistance
(about21/2feet),thentwistovertotheleftplacingtherighthandontopofthe
leftshoulderwrappingtherightarmacrossthebodyinback.Twistthelower
abdomenallthewayoveraspossibleandreturntocenter,andrepeattotheright
sidereversingthearms(sothattheleftarmisontherightshoulderandtheright
armiswrappedaroundthewaistinback).Thencomebacktocenter.Repeatthree
toeighttimestotalforthiscycle.
4)Triyakabhujangasana(twistingcobra)ortwistingsnake(sarpasana).Twistto
theleft,gobacktocentertwisttoright,gobacktocenter,godown.Repeatthreeto
eighttimestotal.
5)Ardhamatsyendrasanabothsides(seeasanasection).Repeatthreetimesto
eighttotal.
6)Pavanamuktasanawindreleasingpose.Lyingontheback,bendtheright
kneeandbringittotheheadandraisetheheadtotheknee.Thenreleasetheright
legtothegroundandraisetheleftkneetotheheadandheadtotheknee.Then
simultaneouslyraisebothbentkneestotheheadandtheheadtotheknees.
Repeatthreetoeighttimestotal.
7)UdaraKarshanasana(theabdominalmassagepose):Thisdynamicexerciseis
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alsosometimescalledchalana.Squatwithlegsspreadonefootapartsittingonthe
heelsandtheheelsonthegroundasthetypicalsquat.Ifthisisnotpossibleor
thereisastrainusearolleduptoweltoraisetheheelssounduestressisnot
createdatthetoes,foot,anklesorespeciallythekneesduringthisexercise.
Firstbringtherightkneetothegroundtowardtheoutsideedgeoftheleftfootas
faraspossible.Therightheelwillnecessarilyraisebuttrytokeeptheleftheel
grounded.Thentwistthewholebodyespeciallythelowerbellytotheleftasfaras
possibleplacingthearmsoverthelateraledgeoftheleftthighwiththepalmson
theground.Especiallystretchthestomachmuscles.Returntocenter.Repeatthe
sameprocesswiththeoppositelegandfoottotherightside.Return.Thenrepeat
bothprocessesforatotalofthreetoeighttimes.
Anotherlessstrenuousvariationofudrakarshanasanaisthesameasabovebut
keepingthehandsontheknees.Theformerversionisnotstrenuoustothosewho
arealreadyloose.Ineithercasedonotstrain.
Mostwesternerswillneedtoraisethebackoftheheelswitharolledtowelsothat
theycandothisposturecomfortablywithoutplacingalltheweightonthetoesor
otherwisestressthetoes,foot,ankles,orknees.Forthosewhoareobeseoroutof
shapestartoffslowlyanddothefirstfewonlyhalfwayuntilthemusclesbecome
relaxed.
8)Thenevacuatethebowelsonlyifthereisanurgetodoso.Donotstrain.Thisis
onecompletecycle.Ineithercasedrinkanother1/2quart(1/2liter)ofwarm
salinewaterandrepeatsteps27above.Evacuatethebowelsiftheurgearises.
Drinkagain1/2quart(1/2liter)ofwarmsalinewaterandrepeatuntilyouhave
donethiswholeprocess(drinkthenexercise)fourmoretimes(cycles)oruntil
onlyclearliquidcomesout.
Atfirstyouwillpassnormalfeces,thenwaterandfecescombined,thenthewater
willgetthinnerandclearer,eventuallypassingonlyclearwater.Keepthemind
positiveandingoodhumor.Afteronlyclearwaterisbeingpassed,cleanthehands
thoroughlyandendtheprocedurewithvamanadhautitoemptythestomachof
anyremainingsaltwaterandtobalancetheupwardanddownwardwinds.Then
performjalnetitocleansethemucousmembranesofthenose.Thendoshavasana
foratleastfortyfiveminuteswithablankettokeepwarm,duringwhichtimedo
notrepresstheurgetogetupandevacuatesomemoreifcoaxed.Lubricatingthe
anusandlowerrectalareawithgheeoroilmaybehelpful.
Donoteatanythingforatleastonehouraftertheshavasanaavoidinganyspicy,
hard,stringy,sharp,orroughfoods.Forthisreasonkidcheri(overlycookedrice
anddahl)withgenerousamountsofgheearerecommendedatyogaashrams
becausetheygenerallywillbothlubricateandactgentlyuponthegastrointestinal
tract,whileprovidingnourishment.
Thereareevenmoreversionsofthiskriya,butmostincludeudarakarshanasana
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(chalani),twistingsnakeorcobra,andwindreleasingpose.Ifyoustillhave
troubleevacuatingtryaddingchakrasana(urdvadhanurasana)quicklyfollowed
bymayurasana(peacock)attheend.AversionthattheVivekanandaYogaKendra
usesistodoonly1,4,5,6,and7asanasandthenonlythreetimeseachwhilethe
BiharSchoolofYogauses2,3,4,6,and7.Thepointhereisthatalltheabdominal
valvesandcornersareopenedi.e.,thepyloricvalve,theiliocecalvalve,the
sigmoidcolon,andthetwonecksofthetransversecolon.
Inanycasedonottrytodoanythingthatdayexceptrestasinmostcases
(especiallythefirsttime)youmayfeellightheadedandweak.Absolutelyeatonly
soft,smooth,andlubricatingfoodswithoutspicesoryouwillriskirritatingthe
gastrointestinaltract.Ontheotherhand,shankhaprakshalanaisexcellenttodo
beforestartingalongfast.
Benefits:Cleansesandtonestheentiregastrointestinaltract.Excellentforexcess
tamasandrajas,verycoolinginsummer,lightensthemindandattitude,goodfor
depression,removestoxicconditionsofthebloodandtissuesthatarecausedby
intestinalwasteproductfermentation,putrefaction,anddecompositionthus
increasingthefunctionoftheintestines,Itthusrelievesflatulence,constipation,
acidity,indigestion,menstrualcramps,asthma,acneandboilsetc.Italsoprevents
urinaryinfectionsandthekidneystoneformationthroughlighteningtheloadon
theadjacentlymphglandsandnerves.Lighteatingorfasting(preferable)greatly
enhancesitsefficacy.Itcounteractsbadhabitsofsluggishbowelduetoaprevious
dietofrefinedfoodsorasedentarylifestyle.
Thereflextotheshouldergirdlereleasestensionsthere.Themindisclearer,
torpor,slthfulness,anddiseasesofexcesstamasareremoved.
CautionNotrecommendedforheartpatients,theverydebilitated,andthose
sufferingfromhighbloodpressure,edema,ascites,andseriousdiseasesofthe
intestineswithoutsupervisionofayogatherapist.
LaghuShankhaPrakshalana(shortenedversion)
Laghumeansshort.Asaboveandalwaysonanemptystomach,butdotheposes
threetimesonlyandthewholecycleonlythreetimes.Dothisandthengoto
evacuate.Thisbringsonagushingbowelmovementandalsomuchurination.If
youdonotevacuateafterthreerounds,domoreasanasbutdonotdrinkmore
water.Thisshortenedprocedurecanbedoneinashortperiodoftimewithout
muchdisruptionintheregularagenda.Beinglessdrasticthanthefullversionit
canbedonemorefrequently,sayevenasmuchasonceaweekwhensupervisedby
ayogatherapist.
Drinking2litersofsaltedwater(2tsp/liter).Drinktwoglassesquickly.Dothe
asanasaboveoroneroundofthespecialshortasanasequencebelow.Thendrink
anothertwoglassesquickly.Thenrepeattheasanasequence.Repeatuntilallthe
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waterisfinished.Thensitfortoilet,donotstrain.Ifnoactionrepeatanother
roundofasana.
Thefivelaghu(shortform)shankhaprakshalanaasanasequenceconsistsof:
1. Tadasanaarmsstretchingupoverheadandliftingontothetoes.
2. Tiryakatadasana
3. Katichakrasana
4. Tiryakabhujangasana
5. Udarakarshanasana
Shankhaprakshalanaisperhapsthemostdrasticofthekriyas,andinorderto
avoidanyofitspossiblepitfallssuchasaddictionorabuse,itistobeapproached
judiciouslybutatthesametimewhenitisperformeditshouldbedonewithalight
heart,inapositivemood,withnoworry,withcheerfulness,andwithasenseof
goodhumor.
JalBasti:muladharaandswadhistanachakra
Poorearlytoilettrainingisaninsidiouscauseoflaterpsychologicalandhealth
disturbancesrelatedtorepressionofourinstinctsandadisconnectfromtheearth
chakraconnection.Wearebroughtupthatnothingisdirtierthanourshit,yetwe
carryitinsideourselves(manyofustoolong).Muchdifficultywouldbeavoidedif
welearnedtolistentothesignalsfromourbowelsandrelievetheminatimely
fashion,notjustwhenitisconvenientorabsolutelynecessary.Alsoifwelearned
topayattentiontothebodyandbowelsmorewewouldlearnhowfoodsand
conditionsaffectusproandcon,ratherthanbealoofandignorantofthebody,
treatingitasamachineuntilit"mysteriously"breaksdownoneday.
Thelowerbowelorthelargeintestinecantellusmanystories.It'scontentshave
beenthestudyofallthegreatmedicalsystemsofthepastandevenmodern
medicinetodayrecognizestosomeextentthevalueofstoolsampleseventhough
theypaylittleattentiontoothercharacteristics.Thehealthofthelargeintestine
hasbeenforemostinthehistoryofmedicinefromthebeginningofrecordkeeping
andstillisinextantoraltraditions.Itisonlyinthetwentiethcenturythatthis
traditionhasbecomeignored.WefindinancientEgyptian,Cnidian,Chinese,
Tibetan,EastIndian,NativeAmerican,African,Arabian,Unani,Hebrew,and
Europeannativetraditionsthehighestregardofpurificationofthebodyespecially
throughtheuseoftheenematobothpreventandcuredisorders.
Inanutshellwithinalltheseindigenousandnaturalmedicalsystemscleandiet,
cleanwater,cleanair,exercise,cleanenvironmentalconditions,aswellasclean
andnaturalthoughtprocesseswereparamount,butwhenthesemodalitieswere
subjugated,thendiseaseoccurredofwhichtheyusedsuchpurificationtechniques
suchasemetics,cathartics,fasting,enemas,sweatingandhydrotherapytheirchief
therapeutictreatments.Onlyifthepersonhadcontractedasevereandusually
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neglecteddisease,thatsuchtreatmentssuchasherbs,medicine,surgery,or
"magic"wereresortedto.Mostindigenousmedicalsystemsalsoadministered
medicine,oils,andsometimesfoodthroughenema.Inancienttimesand
accordingtonaturalhealthsystemsoursystemishealthiestwhenthetransittime
betweenputtingthefoodintoourmouthsandevacuatingtheleftoversatthe
rectumisundertwentyfourhours.Althoughitsnotalwayseasytoanalyzeyour
ownstool,usuallyonecantellbycertaincolors,piecesofundigested(and
unchewed)characteristicfiber,orotherevidence.Iftransittimeisconsiderably
morethantwentyfourhourswemaylooktocausalsluggishbowels,incompatible
diets,poorstomachdigestionandpreparation,emotionalinterferencesuchas
fear,andalsowithsymptomssuchasfermentationandgas,poisonsintheblood,
painandtensionintheabdomen,headaches,stiffness,skinirritationand
eruptions,hemorrhoids,dizziness,stress,tumors,andmanyothersymptoms.
Simplyput,mostoftenonewillfindthatthecauseofthesymptomsisimpacted
sludgeandsimilaranomaliesupontheoncefurrowedandtonifiedwallsofthe
largeintestinethatarehinderingitsnaturalpowersofperistalsisandtransit.The
yogicenemacanreversethiscause(toxiccolon)whichinitselfisasymptom,
whosecausemuchalsoberemediated(throughwisedietandeatinghabits).
TheYogicEnema
Jalbastiistheyogicenemausingwater.Theancientyogishavingasfew
possessionsaspossible,insteadofcarryinganenemagourdorpouch,simply
carriedanenemabonemadeoutofahollowstickorreed.Theyogiwouldgointoa
riveratnaveldepth,andafterlubricatinghisanusandrectumwithoil,he/she
wouldlubricateandinsertthehollowreedthroughtheopeningattherectumand
intothecolon.Thenpracticinguddiyanabandha(withtheaidofthepositive
pressureofthenaveldeepwater),thewaterwouldbesuckedupintothecolon
whereintheyogiwouldthenpracticenaulikriyatowashtheinsidesofthecolon
andthenevacuate.Itissaidthatonecanlearntodothiswithouttheuseofthe
reedorenemabone,butIhavenotmetanyonewhohasdoneso.Thereisasimilar
practicedonebyyogiswithairinsteadofwater(suckingairintothecolonthrough
alongenemabone,aeratingthecolonwithnaulikriya,andthenevacuatingthe
air).
TheConventionalEnema
NativeAmericans,theancientGreeks,Egyptians,EuropeanNaturopathic
medicine,andmanyothernaturalwholisticmedicalsystemsusedcoloncleansing
asanintegralpartoftheirmedicaltreatmentplans.Todayadrugstoreenema
bonewhichismorereliablysmoothontheoutsidethantheaveragestalkfulfills
thispurposealthoughmanypreferanextra"long"enemaboneorcolontubethat
canbeinexpensivelypurchasedatsomemedicalappliancestores.Lookforthe
enemakitthatcomes,withasmoothflexiblerubbertubethatfitsontheendofthe
bone.Alongrubbercolontube10inchesormorefromtheanuscanbeextended
fromthenormalenematipsothatthesigmoidcolonisbypassed(possibletight
areaspotforsome).Somepeoplehavealsopraisemoderncolonictherapywhich
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simultaneouslywashesoutandflushesthecolonwhilemonitoringthepressure
andanalyzingthecharacteristicsoftheevacuatedwastes.
Whatwillbedescribedhereisthecoloncleansingtechniquebasedonthecommon
twoquart(twoliter)enemabagwhichcanstillbepurchasedatanydrugstorefor
undertendollars,althoughbetterbagsareavailableelsewhere.Theancientsas
wellasmoderndaynaturopathicdoctorshaverecommendedmanyherbstoaddto
theenemasuchascatnipasanantispasmodic,acidophilustohelpreestablish
beneficialflora,andmanymoredependingonthedesiredaffect,butherewewill
simplyassumeplainpurewarmwater,althoughtheremaybespecificsituations
thatmaycallforhot,cold,acid,orvariousherbalenemas.
Preparation:
Itisbesttoevacuatethebowelsinthesquatposition.Withalittlepracticethiscan
belearnedbyoneselforonemaybenefitfrominstructionfromayogateacher.
Learningusingnaulikriyaduringenemaisalsoexcellent.Onemustfirstmaster
uddiyanabandhainordertodonaulikriya.Alsomulabandhaisusefulalongwith
aswinimudra.Thelatterwilltonifythenerves,muscles,whilecreatingincreased
circulationtothelowerbowels.Alltheseprocedurescanbelearnedfroman
experiencedyogateacher.
Firstthinginthemorning,beforebastiorenema,pleasetrytoevacuatethebowels
normally.Thismakesiteasierforthebasti,howeverifconstipationoccurs,donot
worry.Thebasti/enemawillstillhelp.
Cautions:Makesurethatyouhavenoteatenanythingheavyforatleastthree
hourspreviousalthoughsomefruitjuice,tea,orwarmwaterwouldbeOK.
Enemasarebestonemptystomachs.Makesurethatthemealseatenduringthe
pasttwentyfourhourswerenothighlyspiced,coarse(suchaspopcorn),andwere
devoidofonionsandgarlicasthesemaytendtoirritatethefreshlycleanedlinings
ofthecolonastheyenterfromthesmallintestine.Thesameshouldbetrueofany
mealseaten24hoursafterthetheenema.Alwayslubricatetheboneandtube.
Neverforcethetubenorthewater,butstopandcheckthebreathing(which
shouldbedeepthroughouttheprocess).Ifusinganherbalmixture,alwaysstrain
itwellbeforeusing.Stoptheincomingwaterorherbalmixturebeforeexcessive
pressureisfelt,breathe,massage,shiftpositions,andcontinueofpossible.
Procedure:Makesurethatyouhaveatleastonehourormorebeforehavingto
"runout"toanappointmentthusallowingsufficienttimesothatoneisnotrushed
orforced,butratherrelaxed,andthatadequatetimeisallowedforthefluidsto
fullyempty.Makesureyouhavethefreeandcontinuoususeofatoiletorsimilar
meansforeliminationreadilyandeasilyavailable.Itmaybebeneficialtodrink
somewarmwaterahalfhourbeforestartingtheprocedure,butnottoomuchfluid
astocreateasensationoffullnessinthestomach.Enemaisbestdonethefirst
thingafterthemorningmeditationandbeforeasanapracticeonacompletely
emptystomach.
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Thesimplestmethodistolieonyourbackalthoughmanyrecommendlyingonthe
leftside.Youwillthusrequirealongenematube(approximately6feetorlonger)
andatwoquartenemabag.Avoidvinylproductsastheyeventuallydryout,
becomehardandbrittleandcrack.No,thisisnotsaidinordertoincreasethe
longevityoftheenemaappliance,butratherbecausevinyldriesoutandcracks
overtimebecausechemicalsareleachedfromitwhichyoudonotwantinyour
body.
Placeatowelonthegroundastherewillbeatleastsomeleakageofwater.Placea
padorthickpadunderthatifyouhavetolieonahardsurface.Lubricatethe
enemaboneorsmoothtubeendwithpurevegetableglycerin,ghee,cocoabutter,
orcoconutoiloranythingsimilarwhichnontoxic.Avoidanypetroleum,artificial
additives,fragrances,colorings,syntheticproducts,orirritants.
Afterfillingupthetwoquartenemabagwithpurewarmwater(youmightwantto
usefilteredortrustedsourceofspringwatertoavoidchlorineandother
impuritiesfoundinnormaltapwater).Ifyouareusingstoredwater,youmight
havetoheatitonthestovebeforehand,unlesstheambienttemperatureisabove
100degreesFahrenheit.Unlessspecificallyinstructedotherwisebyyogatherapist
ordoctor,asasafetyprecaution,thetemperatureofthewatershouldbeonly
slightlygreaterthanbodytemperature.
Ifyouarecold,thenwearingasweatshirt,sweater,socks,orhavingablanketwith
youinordertokeepwarmwillbehelpful.Otherwiseitiseasiestwithoutany
clotheswhiletheroomismadecomfortablywarm.Putthehookofthebagfilled
withwarmwateronthedoorknob,showerrod,towelrackorsomethingsimilarso
thatitwillbeatleasttwofeetabovetheabdomen.Liedownandreleaseany
tensionintheabdomenandrectum.
Lubricatetheenemabone,anus,andrectumwiththepureoilorbutter(see
above)usingasmoothlymanicuredandshortnailedfinger.Somepeopleuse
fingercotsorgloves,butthisisnotnecessaryiftherearenocutsonthehandand
onepracticesefficienthygienicmethods.Insertthelubricatedendofthebone
gentlyuntilitisallthewaythroughtheanusintotherectum.Breathingdeeply
intothelowerabdomenisveryhelpful.Donotholdyourbreath.Slowlyletloose
theenematubeclamporvalvetoletinsomemorewaterslowly.Ifthereisno
pressureordiscomfortopenuptheclampallthewaybeingcarefultoshutdown
theflowatthefirstsignoftightnesstoavoidmusclereflexivecramping/clamping.
Whenexperiencinganycrampsorpressuretryrollingovertoonesideorthe
other,liftingonelegortheother,breathingdeeply,abdominalmassage,ortrya
positionwhichyoucandoalightuddiyanabandha.
Checktheenemabagperiodicallytoseethatitisemptying.Ifnot,thereisa
contraction,cramp,orresistancesomewhereinthesystem.Trytomoveina
directionthatrelaxesit,butneverforceorstrain.Atwoquartfillwithout
crampingmaytake5minutesorless,whilesomepeoplewillnotbeabletogettwo
quartsinsidenomatterhowlongtheytrytheirfirsttime.Somepeoplebenefit
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greatlyfromanextralongenemabone(nozzleortip)oracolontubeavailable
fromsomemedicalsupplyhousesorwww.enemabag.cominordertoavoidany
crampingusuallyattheentrancetothesigmoidcolon.
Ifittakeslongerthantenminutestoreceiveallthewatersolutionandthereis
noticeablepressure,closetheclamp,removethebone,andtrytoevacuate.Then
trythewholeprocedureagain.Sometimesthisclearsthepathofpreexistingsolid
obstructions.Ifonestillcannotreceivethefulltwoquarts,thennottoworry.Its
perfectlyallrighttogiveitupfortheday.Tryagaininacoupleofdays.Ifthereis
stillaproblem,consultwithaqualifiedyogatherapistormedicalprofessional.
Whenallthewaterhasemptiedfromtheenemabag,simplyremovethebonefrom
theanusandliethere.
Somepeopleliketostandupanddonaulikriya.Somepeopledoaninvertedpose
suchasviparitakarani,chakrasana,otherinversions,twistsorotherwisemovethe
liquidaroundthelargeintestineinordertobatheandwashitoneveryside.
Holdtheliquidinforafewminutesifthereisnostrainbeforeevacuating.
Somepeopleneedtoevacuaterightawaywhichisexcellentalso.Theaveragetwo
quartenemacanberetainedforfiveminutes(aslongasthereisnostrain)while
practicingasanainversionsandtwists.Allowtheevacuationtimeallotmenttotake
atleasttenminutes.
Keepalightheartedsenseofhumor.Donotworryifthereismuchgasandsome
sprayontheevacuations.Youcancleanitupafterwards.Walkaroundafterwards
notstrayingtoofarastheliquidityinthebowelsmaybedifficulttoholdbackor
controlatthisstage.Ifyouarenotsurethateverythingisoutdosomeofthe
ShankhaPrakshalanaKriyaexercisesasaboveespeciallyudarakarsanasana.Let
everythingoutthatwantstogodosobykeepingtheareamobileandflexible.Take
ashowerafterwardsandlubricatetheanusandrectumwithgheeorcoconutoil.
Trysittinginardhamatsyendrasanaasanaorvajrasanaafterwardtorelieveany
tensionatthesitbones,perineum,orthighs.Hereagainanasanapractice
afterwardsmaybeofbenefit.
HintsandKinks:Howhighshouldthebagbe?Forgravitytohelpitmustbe
higherthanthehoseandthecolon.Weneedbothenoughgentlepressuretolet
thewaterin,butnottoomuchtostressorbulgethecolonespeciallyifthereis
stricture.Themostcommonplaceforstrictureorresistanceisatthesigmoid
colon(Seediagramnumber???).Thiscanbeovercomeusuallybyanextralong
enemaboneortube(seeabove).Someenemakitscomewithasoftlongtube
included.Conservativessaythatthebagshouldnotbehigherthanthechest(if
standing).Othersplaceitoverheadhangingonashowercurtainrod.Youcanusea
towelrackorotherfixture.Theruleistousetheminimumnecessaryheight.Ifthe
waterisn'tflowingmuchthenusemoreheight.Ifitsflowingtoofasti.e.,toomuch
pressureinthecolon,restricttheflowinthetubewiththetubeclamporevenstop
itforafewsecondsandslowlycontinue.Togettherightheightyoucantiea
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strongstringtothetopoftheenemabottleandattachingthetopofthestringtoa
hook.Thusbythelengthofthestringyoucanadjusttheoverallheightofthe
bottle.Theusualheightisaboutonefootabovethenavel(ifstanding)orhanging
fromadoorknob(iflying).Yes,therearemanypositionsincludingstandingor
layingonthebackwithonelegliftedatatime,etc.
Theherbalwatertemperatureisgenerallyslightlywarmerthanbodytemperature
forgeneraleffects,butthespecificeffectsofwarm,cold,tomediumhotenemasall
havespecificadvantagesanddisadvantages,Forfurtherconsultanaturopathor
yogatherapist.
Formoreinformationon:
longenemabones,enematubes,enemabags,etcseewww.enemabag.com
articlesonhowtodoenemasseewww.naturalmom.com
colonhealthandenemaarticlesseewww.colonichealth.com
articlebyHerbalistandcolontherapistSheilaSheaonColonHydrotherapy,
ColemasandEnemas
EdgarCayceinformationonColonHygieneandEnemafromEdgarCayce.org
colonandenemainformationfromwww.independenthealth.net
WWW.HealthandYoga.com:YogaCleansingSection
Pleasenotethatalltheinformationthatisprovidediseitheracompilationfrom
theancientliteratureofhathayogaand/orfromourownexperience.Itshouldnot
beinterpretedasasubstituteforlegalmeansofdiagnosisortreatmentformedical
disorders,norcananyproductsorproceduresbeguaranteedinanyway.
Atfirstthiskriyacanbedonedaily(especiallygoodduringafast).Thenweeklyor
monthlydependinguponone'sdietandconstitutionalneeds.
AswiniMudraandSthulaBasti:MuladharaChakra
Ashwinimudrahastwoaspectshastwoaspectsinternal,subtle,andenergeticon
onehandandcoarse,external,andgrossontheother.Thisgrossexternalformis
sometimesreferredtosthulabasti,butherewewillsimplycallitthephysicalform
ofaswinimudra,becausewewilllaterwanttodifferentiatebetweenaswinimudra
andsthulabasti.Bothaswinimudraandsthulabastihoweverhavesimilar
benefitsalthoughtheirtechniquesdiffer.
Herewewillfirstdescribethemorecommonformofaswinimudra.AswiniMudra
istranslatedashorsemudrabecauseitisnamedafterthemotionthatahorse
performswithitsrectumandanus.Ittonifies,cleans,andpurifiesthenerves,
glands,muscles,tissues,andfasciaintheanus,rectum,tailbone,andperineum
areaallowingforbetteragilityandabilityinhealthandasanaandespeciallyfor
theadvancedpracticeofmulabandha.Itisoftenpracticedwiththeinternalform
ofvajrolimudra,simultaneouslycontractingthemusclesandfasciaoftheentire
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pelvicfloorinandup.Herevajroliworksmoreonthefrontmuscles(urogenital
diaphragm)andtheventralportionofthePC(pubococygeal)muscle,while
aswiniworksmoreontheposteriormusclessuchasthelevatorani,posterior
aspectofthecoccygeas,theobdurators,gmeli,entirefloorofthepelvicdiaphragm
aswellasthepelvicoutletingeneral.Hereitshouldbepointedoutthateventhe
levatorani,isabulknameforaseriesofsmallerindividualmuscleswithdifferent
attachmentpointsandenervationscapableofmovingindividually.Togofurtherit
shouldbeemphasizedthatthesemusclesdonotworksimplyasagroupallat
once,butratherwhentheyaretonedtheycansequenceandfireinawavelike
spiralingmanner.
Becausemostpeoplehavenotlearnedhowtoconsciouslyisolatethesemuscles
theyareoftenconfusedasonemusclegroup,andalsotheabilitytocontrolthese
individualmuscleactionshasthusbecomeconfused.Thesekriyasthushelptonify
andpurifytheareaandthushelpustolearnindividualconsciouscontrol.Tolearn
isolationonemustlearnvajroli,howevertolearnvajrolioneusuallyis
recommendedtolearnaswinifirst.(Seethesectiononvajrolimudraformore
aboutthisisolation).Whatmustbeemphasizedhereisthatwearenot
afterstrengthormusclemasshereasisgotteninordinaryexerciseor
evenKegelexercise,butratherwearelookingfortoneandrelaxation.
Inthisregardthemusclesthatholdthetailboneregionandsacrum
mustnotbetight,irritated,orinspasm,butratherrelaxedandstrong
(balancedandtonified).
Alsotheconfusionbetweenaswinimudraandmulabandhawillbeclarified.In
mulabandhawedonottightenthemusclesandfasciaofthepelvicflooratall.
Rathertheyhavetorelax,soften,andreleaseinorderto"permit"thebottomof
theperineumtoenterthepelvicdiaphragmandmoveupwards.Inmulabandha
theperineumfoldsupwardasthepelvicdiaphragmisdrawnupwardthroughthe
motionofthepubicboneandtailbonedroppingandcomingtogether.
Theabovemakesthesubtledistinctionsbetweenmulabandha,vajrolimudra,and
aswinimudrainordertoavoidconfusion(seethechapteronmudrasandbandhas
formore).Nowwewilldescribetheaswinimudrapractice.Foraswinisitonone
heelinsiddhasanainordertogetagoodfeelingoftheperineumregion.Ifthereis
astrainthensitinanycomfortablecrossleggedposition.Initiatemulabandhaand
swadhibandha.Breathedeeplyafewbreaths.Beginnersfirstcancontractthe
entirepelvicflooratonceafteradeepinhalation.Retaintheinbreathwhile
contractingtheentirepelvicfloorinandup.Youwillatfirstfeelthegenitalregion
aswellastherectumregionbothmove.Theperineumalsoshouldfoldinandup.
Slowlyreleasethebreathandthemudrabeforeanyfeelingsofstraineitherinthe
breathorinthemuladhara.Letthebreathcomebacktonormalnaturally.Here
therectianimuscle,thepubococcygealmuscles,thepelvicdiaphragm,andthe
urogenitaldiaphragmmoveeitherdirectlyorindirectlyareexercised.Asthefascia
becomestoned,flexible,andelasticthepelvissoftensandthusthesacrumcan
alsobemadetowavebackandforthand/orthetailboneflexatitshinge(atthe
sacrococcygealjoint).
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Procedure:Afterthebreathcomesbacktonormalrepeattheabovewiththein
breathretention(antarkumbhaka),similarlyasbeforebybringingtheperineum
inandupbyengagingthesemusclesbutthistimereleasethecontractionatits
height,thenquicklyreestablishit,release,contract,up,release,andrepeatbefore
anystrain.Thenreleasethebreathbeforethereisanyneedtogaspandreleasethe
regionofanyresidualtensionorcontractioncompletely.Letthebreathcomeback
tonormal.Thisisoneroundonaswinimudra.Eventuallyworkthebackpartof
theperineuminisolationfromthemiddleandfrontpartsoftheperineumby
concentratingonthemovementoftheinnerandupperwallsoftherectum.Don't
worryifthegenitalsandentireperineummoveallatonceatfirst,thatisnormal.
Foradvancedpractice,performaswiniinbetweenroundsofkapalabhatior
bhastrikaafteradeepinhalewhilefocusingonthethirdeye.Workyourway
slowly,effortlessly,energetically,andwithpatiencetoo100upanddownsper
retention.Threeroundsof100isconsideredtobeproficientformost
temperaments.Likeagnisara,vajroli,andtheotherkriyas,onceproficiencyis
attained,thenperformperiodicallyonlyifthisenergyisneededorforpreventative
maintenance,orahealthcheckup/test.
Howmanywedoatthebeginningisnotimportant.Somehavetoworkmoreon
breathretention(kumbhaka)whileothershavetotonifyandenergizethe
perineumandpelvis.Themuscularinthisareaoftenbenefitsfromsuchpositive
reeducationandnegativedeprogramming.Theimportantcautionistonotcause
stressortensionandgogentlyandslowlyatfirst.Eventuallytheseriesof
contractionsandreleasesbecomenaturallyrapid.Alwaysperformaswiniafteran
inhalationandduringitsinnerretention(antarkumbhaka).
Caution:Alwaysrelaxthisareacompletely.
Benefits:Tonifiesandrelaxestherectumarea.Preparesformulabandhaand
vajrolimudra.Thesubtleaspectofaswinimudraisaccomplishedwhenonecan
willawavelikeawarenessofrelaxedenergy,openness,andlightintheregion,
eliminatingtension,distortionorinterferencewiththedynamicmotionsofapana.
SthulaBasti
Sthulabastiisoftenidentifiedasaformorvariationofaswinimudra,butits
practiceisverydifferent.Itisoftentranslatedas"dry"basti(withoutwater)as
opposedtojalbasti(standardbastiisawaterlavageofthecolon).Howeverthere
isanotherformofdrybastiusingair(seeaboveunderjalbastiusingair).Hereby
sthula(earth)bastiwetaketomeanthecleansingofthelargeintestineopening
throughearthmassage.
Technique:
Simplysitindandasanaslidingthefasciaofthesitbonesposterior(backwards)
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andlaterally(towardtheside)
Thenjustslidethepelvisoverthefemurslightlyinforwardtiltandbackwardtilt
(dogarchandcattuck)rollingoverthesitbonesasapreliminary.Trythisalso
withtheweightononesitboneatatimeslightlydisplacingtheoppositefoot
backward.ItsOKtousethehandsifyouliketoaidinthemovementtakingplace
atthebottomofthehipsespeciallytryingtoreachanyattachmentsthatmayaffect
theperineumevenindirectly.
Thenletonehipatatimemoveforwardholdingtheoppositehipboneback.
Basicallyyouarewigglingthehipbonesoneatatimeovertheareanearthe
rectumandbelowthetailbone.Letthelegscomelongoutofthehipsockets.Seeif
youcanloosenanyfascia,alleviateanytensionoroldmusclespasmsintheareaof
theupperthigh,sitbones,tailbone,sacrum,pelvis,butespeciallyintheareaateh
rearofehperineum.Continueslidingandalternatingonesideofthehipandthen
theother,generatingastimulatingandenergizingmassagewithanopeningeffect
totheentireareauntiltheareaissufficientlytonified.Thiswaddlingmotionfrom
thehipscanbewideandonecanactuallywalkalongehgroundthiswayinsthula
basti.
BenefitsofAswiniandSthulaBasti:Likevajrolimudra,aswinimudrais
consideredpurifying,soitisincludedinthekriyasection(ratherthanthemudra
section).Practicedcorrectlyaswiniandsthulabastipurifies,removestoxins,
removestension,softens,strengthens(tonifies),andenergizesthepelvicfloor
creatingincreasedresilienceandenergyflowandthuspreparestheareafor
mulabandha.Sthulabastihelpsreleasetensionassociatedwithsitbones,tailbone,
hip,SIjoint,andpelvisaswellastheperineumwhereasaswiniwillaffectonlythe
pelvicdiaphragmarea,tailbone,andsacrum.Aswinitendstoreduceapanavayu
andincreasepranavayu,whilesthulabastiaugmentsapanavayu.Aswinimudrais
apreparationforvajrolimudraandmulabandha.
Doyouknowwhatyourtailboneisdoingnow?Isitmovingwiththe
cranialsacralrhythmand/orbreath.Especiallyafterbasti,aswini
mudra,andvajrolimudracheckinkinestheticallywiththetailbone
(coccyx)toseeifitismovingand/orifyoucanmoveit.Ifitisn'tthenthis
mostlikelymaybeduetoarigidityfromconstricted,tight,and/orspasticmuscles
inthearea.Trychild'spose(balasana)orsquat(malasana)andpracticewriggling
thetailbonebyrelaxingandcontractingtheareaactively.Thentrywrigglingthe
tailboneswiththebreathalone.Afree,aligned,andmobiletailbonecanbe
usedasabellwetherinmosteverypose.Ifthetailboneremainsfree
throughoutthegreatcontinuumofdayandnightmanyhealthand
energeticbenefitswillaccrue.Keepthisareaopenandmobile.
CitraorMulasodhana(MoolaShodana)kriyaor
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GaneshKriya:muladharachakraandswadhistana
chakra
Theancientscripturespraisethiskriyaforcuringhemorrhoids,prostate,skin
diseases,constipation,seminalcontrol,tonificationofthegenitalregion,and
indigestion.Bloodsupplyaswellaswasteremovalisenhanced.Intheclassical
hathayogatradition,thestemoftheturmericplantwasused.Althoughtumericis
knowntobeantisepticandhealingtothemucosa,todayitisusuallydonewitha
welllubricatedfingercotontheindexormiddlefingerwithghee,coconut,or
castoroilcommonlyactingasthelubricant.ThisisvariouslyknownasGanesh
Kriya,CitraKriya,orMulasodhana.
Technique:Traditionallythisisdonewhilesquatting(malasana)whichgives
goodaccessforthisprocedure.Insertthelubricatedindexormiddlefingergently
intotheanusandrectumarea.Atfirstusewatertocleanthesuperficialarea.Then
thelubricationsuchassesameseedoil,almondoil,sunfloweroil,orthelikehelps
indeepermassage.Exploretoseeifthereareanytensionstosmoothout,anytight
spots,hardspots,nodules,adhesions,energycysts,lesions,etc.thatyoucan
smoothout,relax,andsoften.Onlyafteralltracesoftendernessareabsent,one
maymassagemorevigorously.
Formentheprostatemassagecanbeeffectedbymovingsuperiorandanterior
alongthewalloftherectumuntilasmallnoduleorbumpisfeltthesizeofa
walnut.Inoldermenitisoftenenlargedasmuchasfivetimesitsnormalsize
(enlargedprostate)interferingwithbladderandsexualfunction.Thiscondition,
prematureejaculation,andalsosexualdebilityveryoftenrespondsfavorablyto
frequentmassageaccordingtoyogatherapy.Forfemalestheanteriorwallsofthe
rectumcanprovideaccesstotheareaoftheposteriorvaginaandovarieswhere
massageliketheprostatemassagecanalsobeeffected.
Thisisalsoapositiontoadjustthetailbone(accessedontheposteriorwallofthe
rectum)whichishookedbythemiddlefingerandelongated(awayfromthe
sacrum).Thislatteradjustmentisdifficulttodoononeselfbutisnotuncommon
inpolaritytherapy,osteopathy,andvisceralmanipulation.Forthenon
professionalsimplyexploreandfeelthetailboneareawiththeinsertedfingerand
placethethumbontheoutsideofthetailbone.Seewhatdirectionifanyarelease
oftensionmaybecomeeffected.
Benefits:Mulasodhanacleansesnotonlyphysicallyhelpstheareatocleanse,
releasestoxinsandtensionsinthemuladharachakra,butalsoreleasesemotional
tensionsinthemysteriouschakraprovidinglightandclarity.Itistheareathatis
oftenfraughtwithfear,leftoveranxietyfrompoorinfanttoilettraining,poor
sittinghabits,sedentaryhabits,lackofdietaryhabits,butalsobecauseofthe
generalizedtensionintheareaitisoftenstressedbecauseofsexualtensionand
fearofarousal.Openinguptheperineumwillalsoopenupmoreenergytothe
urogenitaldiaphragm(swadhistanachakra).Forthosewhohavenotlearnedto
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connecttheearth(muladhara)andwater(swadhistana)chakrastogetherto
connectwiththefire(manipura)willexperienceresistancetoactivatingthesetwo
lowestbutvitalcenters.Assuchmanywillresistthesekriyas(orallkriyas),deem
them"low",gross,vulgar,orevil,eventhoughthesearepreciselytheareaswhich
aremostneededtoopen.Inyogathegoalisarrivingintothestagewhenthenon
dualmanifestationofspiritandnature,crownandearth,consciousnessandbeing
arerealizedandexperienced.thissynchronizationcannotbeachievedwithoutthe
muladharachakrabeingactivated.
Mulasodhanawillhelpeliminatehemorrhoids,fissures,andadhesionswhen
performedgently.Itwillstimulatethenervesandnadisatthepelvicdiaphragm
andmuladharachakra.Itwillaidintheeliminationofconstipationandrelieve
tensioninthepelvis.
Afterwardscleantheareaofanyexcesslubricationorfluidsandthenthoroughly
washthehandswithanontoxicsoap.
Cautions:Makesurethattherearenolongorsharpfingernails.Thepressure
shouldnotbetoohardtocauseanypainandthereisnoneedforforce.
Hemorrhoidsandfissuresintherectumarefavorablyimproved,butrequire
delicateandgentlemaneuveringatfirst.Gentlycleanseandmassagesuchareas
gentlyandgentlyattempttopushanydistendedorstrainedvaricoseveinedtissue
backupwardintothepelvicrectum.Anysignsoffibrouslikenodules(especially
large)arepossiblesignsofbeginningtumorswhichmaythenwarrantimmediate
attentionthroughprofessionalhelpifavailable.
MulasodhanaVariationTwo:
Thisissimilartosthulabasti.Thesadhaksitsononeheel(besurenottostressthe
ankleorknee).Theheelisplacedeitherneartheischialtuberosity(sitbone)orin
theperineumbetweenthetwopubicrami,thusmassagingthemuladharaarea
breakingupanytension,adhesions,energycysts,hardness,etc.Thisismostoften
donesittingononeheelorbothheelsinvariationsofsiddhasana,mahamudra,
gomukhasana,matsyendrasana,baddhakonasana,mulabandhasana,
janusirsasana,ardhabaddhapadmapaschimottanasana,andthelike.Onecan
alsouseasmallballinvariationsofvirasana,malasana,andotherseatedpostures.
Usegentleandkinesthetictechniquestoreleaseanytensions,tightness,andold
dissipativehabitsthatsuckourenergysystemwhichhavecontractedandclosed
downtheenergeticsystem,nottojab,force,orbecomeselfadversarial.Herewe
areformingadialogue(albeitnotinEnglish)andcoherentrelationshipwiththe
vitalorgans,glands,nerves,andfasciaofthisimportantearth/waterregion.As
suchapurelylinearapproachwillprovetobefutile.
Mulasodhanavariationthree:
ThereexistsanothervariationofMulasodhanakriyawhichislessintrusive,than
thefirstone,whichsomeclaimtobemoreeffective.Theareabetweentheanus
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andthegenitalsisatfirstmassagedusingcoconutoil,cocoabutter,sheabutteror
similar.gentlysmoothout,elongate,soften,andvibrateoutanylesions,knots,
hardness,adhesions,energycysts,andthelike.Especiallyintheareacentered
betweentheanusandgenitalscreatespaceandtone,sothatthefasciacandome
upward.
Withcoconutoil,ghee,cocoabutterorsimilaronemayworkallthewayposterior
fromtheischialtuberosity,alongtheinferioraspectoftheischiumforwardtothe
inferiorpubicrami,allthewayuptotheinferiorpubicsymphysis,workinggently
ononesideatatime.Herethetensionandenergyblockagesassociatewiththe
earthandwaterchakraswillbestimulated,thusjustasintheaboveonemayresist
orfearitsactivation.Itshouldbeemphasizedthatwhatoneisseekingisnot
necessarilystimulation,butratherflowoftheprana,andinthisregardbringing
thebreathdownintothisregionatthistimeisveryhelpful.Ifonedoesnotknow
howtomovethesexualenergythroughtheswadhistanaregion,onemaycreate
evenmoresexualtensionandtheunfortunatedesiretodischargeit.ratherwhatis
neededisfortheareatobecomepermeatedwithprana,activated,andthenallow
theenergytoflowthroughtotherestofthechakras.Forsomeofusthisiseasier
thanforothers.Vajrolimudra(discussedimmediatelyfollowing)thusisbeneficial
inmasteringurdvaretas.(upwardflow).
Intantricandtaoistyogathevariousformsofmulasodhanakriyaareessentialin
perfectingflow,energizingthisregion,andpreventingdischarge/dissipation.If
onedoesnotpracticetantricortaoistyoga,onemustperfecturdvaretasthrough
vajroli,whilemulasodhanakriyaisawonderfulwayofdifferentiatingbetweenthe
pelvicdiaphragmandtheurogenitaldiaphragmwhileallowingsynchronizedflow.
Forsuccessthereshouldbenoleaksthroughanyofthechakras,butrathertheyall
mustbeactivatedandoperatesimultaneously.
ArelatedpracticeissometimescalledBahishkriya(seevatasaraabove)butthisis
morecommonlycalledmahadhauti(avariationofprakshalan)whichisvariously
saidtobetheremoval(unraveling)ofthelowestpartofthelargeintestinewhile
bathinginwaistdeepwater.Thismaybeareferencetoaconsciousandsevere
analprolapsewhereinsuchwallscanbethusexternallyexposed,manually
massaged,andcleansed.IhavenotbeentaughtthepracticenorcanIcomment
furtheruponitsadvisability.
Mulosodhanacanbedoneweeklyunlessaconstitutionalproblemcallsformore
frequentattention.
VajroliMudra:SwadhistanaChakra
Fortheinternalandenergeticformseethemudraandbandhaappendix.Firstthe
yogimastersuddiyanabandha,naulikriya,aswinimudra,mulabandha,swadhi
bandha,andnabhibandhasittingonyourtoes(phutakara).
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Theexternalformwhichisnotrecommendedwithouttheguidanceofa
qualifiedyogatherapist,medicaldoctor,nursepractitioner,ormaster
istoinsertasterilizedandwelllubricatednumber5catheterthatiseightinches
longabouttwoorthreeinchesintotheurethraatfirst.Increasethelength
graduallyremovingthecatheteratthefirstsignofforce,beforethereisanypain.
Graduallyitisswirledinanorbmotionleftin,rightin,etc.Standardureter
catheterscanbeobtainedatsurgicalsupply/appliancestores.
Aftersomepracticeincreasethesizeofthecathetertoanumber7or8.Afteryou
caninsertsixinchesofthecatheter(males)thendrinkupwaterintothebladder.
Itwillbeexcretedwiththeurine.Classicallywhensuccessinsuckingupthewater
(throughuddiyanaandswadhibandha)isachievedthenpracticewithincreasingly
heavierliquidssuchasmilkandoil.Advancedpracticeissaidtobedonewitha
silvertubeandwithspeciallypreparedmercuryastheheavyliquidwhich
maximallyincreasesthesuctionmovementandwasalsousedasaantiseptic.This
paragraphisgivensolelyforitshistoricalvaluealthoughitisobviousthatwhatis
intendedinthispracticethemasteryofthevayusandpranasthatareinvolved
withtheprocessesofexcretionandretention,notjustthephysicalcleansing.Itis
thismasteryofthevayusandenergeticsoftheswadhistanachakrathatthesubtle
andinnervajrolipracticeconfers.
Variations:Thereisanotherancientvariationinwhichaveryfinetubeis
insertedthroughtheureteranthenisthreadedintotheprostateregionofthemale
(thusavoidingthebladdercompletely).Theseexternalpracticesarenotbeing
recommendedhere,butsimplypresentedforhistoricalreasons,howeverthe
internalformofvajroliisrecommendedforthoseofsuitableconstitution.Seethe
mudraappendixfortheinternalformsofvajroliwhicharepotentiallyless
harmful.
Thebasicvajroliformwhichanyonecanbenefitfromisverysimple,althoughstill
physicalorgross.Hereonlythefrontpartoftheperineumormorecorrectlythe
urinarydiaphragmisisolatedandalternativelycontractedandrelaxed.Like
aswini,onemaydoasetofvajrolimudraimmediatelyafterkapalabhatior
bhastrika,inhaling,holdingthebreathininternalretention(antarkumbhaka),
performingthethreebandhas,andthenalternatelyengageandrelax,engageand
relax,theurogenitaldiaphragmrepeatedlyupto50timesormore.Alwaysend
withacompleterelaxation.
Onemustlearnaswinimudrafirst(seeabove).Kegelexercisesinwhichthestream
ofurineisstoppedinmidstreamthroughinternalmuscularactionandthenand
thenreleasedhelpalsoingettingintouchwiththismechanismofthePC(pubo
coccygeal)muscles.Thiswilltonifytheregionandallowenergytoflowthroughit,
notbecausewearebuildingupmusclemassorrigidity,butbecauseweare
flushingtheareawithnewblood,washingawaytheoldbloodandlymph,firing
andreeducatingthenervesinthisarea,purifyingtheenergysystemaswellasthe
physicalorgans,glands,nerves,andnadisofthisarea.Thenthisareacanbecome
aliveandtonifiedanditsfunctionsnotonlyenhancedandcapableofhandlinga
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largercharge,butmoresothatitsevolutionaryhigherfunction(urdvaretas)can
becatalyzed.Becauseofbodynegativenegativeconditioningandsexual
repression,thisareaoftenisshutdownandcontainstensions,toxins,irritants,
andblockageofthenadisthatinterferewiththeflowandbalanceoftheinternal
praniccircuitsandhigherpotential
Afteralittlepracticeonewillbeabletoisolatethemovementsofthismuscle
groupfromthatoftherestoftheperineumaswellasfromtherectum.Afterone
getsintouchwiththeseenergeticrelationships,onewillbeabletofocustheir
awarenessuponthevariousmechanismsofthatareaandbeabletodirectthem
consciously.
Cautions:Completelyrelaxtheregionremovinganyresidualtensionafterwards.
Checkonthetailbone(seeabove)tomakesurethatitisalignedandcanwriggle.
Evenduringpracticewearelookingforanopennessnotatension.
Benefits:Theexternalpracticeofvajroliissaidtocurealldisordersofthe
bladderandurethraincludingirritation,burning,infection,wetdreams,and
sexualcontrol.Ittonifiestheurogenitaldiaphragmandkeepstheswadhistana
chakraopen.Thisformofvajroliiscommonlyprescribedinhathayogamonastic
settingstohelpinsexualcontinenceandestablishupwardflow(urdvaretas).
Vajrolialongwithaswinimudrahelpsperfectmulabandha.
Theabovediscussionhasbeentraditionallyprescribedformaleyogis,sothe
practiceforwomenmaywellhavetobecustomizedaccordingly.Pleaseseethe
sectiononmudrasfortheinternalpracticeormoresubtlepracticeofvajroli
mudra.Brieflyput,theseexternal,physical,andgrosspresentationsofvajrolihelp
ustobecomeawareof,energize,activate,deprogram,cleanse,andeventually
controlthediseasesanddissipationsoftheswadhistanachakrawhichisthe
chakraofgeneration,procreation,fluidity,andflexibility.Itisanimportantneuro
endocrineandenergeticareaandshouldnotbeavoidedorignored.Althoughthe
grossexternalformsofvajroliaredifficulttolearnandnotnecessary,theycanbe
preparatoryandusefulinordertomastertheinternal(antara),moresubtle,and
energeticformofupwardflow(urdvaretas)wheretheswadhistanachakrais
entirelypurifiedandestablishedinitsfunctionalmodality.
ManythankstoMikeParrforexcellentsuggestionsandexperthelpinediting.
Disclaimer:TheHathaYogakriyasandShatKarmaspresentedonthe
RainbowbodyNetworkareintendedforhistoricalandeducationalpurposesonly.
Theyarenotintendedforthepurposeofdiagnosisortreatmentforanymedical
disease.Ratherthesepracticesarepresentedasthetestamentofancientyogis
utilizedasanadjunctforspiritualawakening.
ThesestatementshavenotbeenevaluatedbytheUSFederalDrugAdministration
andarenotintendedtodiagnose,cure,treatorpreventdisease.Regulations
governingtheuseofanyoftheaboveprocedureswillvaryaccordinglybynation,
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state,province,andcity,henceitistheindividual'sdutytodeterminewhetherany
oftheseproceduresarerelevanttotheirownsituation.Itisadvisedthatbefore
engaginguponanyactivity,pleaseconsultwithyourowngoverningpersonal
healthcareauthority.
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