YOGA PRACTICAL
The Shatkarma.(The yogic
cleansing techniques)
By: PRITHVI NAGESH CHAND
Submitted to: [Link] fuloria
class: 11th d
Introduction:
The shatkarmas are yogic cleansing techniques the cleanse the subtle
channels of karma as well as remove impurities and restore proper
functioning of the physiology of the body.
These are preparatory processes in the most part that prepare the body for
the porcess yet to come. Using the knowledge given in Ayurveda, these
processes become timely and more deeply understood as to when and how to
create balance of the body and mind. Without these understandings
theseprocessescan become dangerous and imbalancing to the health of the
person.
The Shatkarmas (Yogic Cleansing Techniques)
(Also called shat kriyas or even kriyas)
1. Dhauti cleaning the stomach
2. Basti cleaning the colon
3. Neti cleaning the nasal passage
4. Nauli cleaning the abdominal organs
5. Kapalabati cleaning the respiratory organs
6. Trataka clearing the mind through gazing
Dhauti:
1. DHAUTI
HYPdescribes vatsara dhauti only; the other dhauti practices are described in the
Gherand Samhita.
ANTAR DHAUTI (internal) vatsara (plavini)
Ø
varisara (shankhaprakshalana)
vahnisara (angisara kriya)
bahiskirta (anal cleaning)
Ø DANTA DHAUTI (teeth)jihva (tongue)
karna (ear)
kapal randhra (frontal sinuses)
kapal (head)
chakshu (eyes)
danta (teeth)
Ø HRID DHAUTI (cardiac)vastra (cloth)
danda (stick)
vaman (kunjal & vyaghra)
Ø MOOLA SHODANA (base purification)
VATSARA DHAUTI
“Shape your lips like a crow’s beak and drink air. Let the air
swirl in the stomach for some time and then allow it to
dispel itself. Vatsara dhauti is a most secret technique to
purify the body. It destroys all diseases and increases
gastric fire.”
Benefitsof this practice are related to the mudras
adopted and the effect of the air through the digestive
system making it work more efficiently, removing gas
and wind and preventing acidity and heartburn.
VARISARA (SHANKHAPRAKSHALANA)
Shankameans a conch andprakshalanameans cleaning out.
A short practice, laghoo shankhaprakshalana, can be done once a week
(every day in the case of constipation) with no dietary restrictions. The
full practice should be done once or twice a year under guidance at an
ash ram .
Laghoo shankhaprakshalana(short intestinal wash)
This should be done on an empty stomach in the morning. Prepare two
litres of warm salty water (ratio 2 tsp salt : 1 litre). In a squatting
position quickly drink two glasses of this water. Then dynamically
execute five asanas that relax and stimulate the sphincters and nerves
VARISARA (WASHING OF THE INTESTINES)
This is similar except that the rounds are continued until the
intestines are completely flushed through and almost clear
water flows on evacuation.
VAHNISARA (AGNISARA KRIYA)
“Pushthenavelagainstthe spinea hundred times.”GS
1:19
Bothvahni andagni mean fire,
sar is essence =essence of
fire=Manipurachakra;the practice creates internalheat.
Benefits; –Agnisara kriya counteracts the sedentary lifestyle which can lead to
many hidden inefficiencies in all the koshas and to underperformance at all the
levels of being human. It deeply massages the abdominal organs, reduces
abdominal fat, strengthens the muscles, especially after child birth; stimulates
the relevant nerves and so harmonises all abdominal conditions of the bowel,
liver, kidney, spleen, pancreas and digestion –allowing optimum assimilation of
nutrients.
JIHVA MOOLA DHAUTI (TONGUE)means cleaning the root of the
ton gu e .
Thoroughly wash the hands and clean the nails. With index, middle
and ring fingers joined, bringing the tips into line, gently place them
as far back into the mouth as possible and rub the root of the tongue
slowly and thoroughly, cough out any phlegm. Milk the upper and
lower surfaces of the tongue.
This must be done on an empty stomach, as there can be a sense of
retching if one rubs too hardor reaches too farback.
Benefits; –Impurities that the body is trying to expel collect as a coating
on the surface of the tongue; regular cleaning removes this breeding
ground for bacteria, preventing self-contamination.
Karna (ear)
Clean and trim the nails, place the little finger in the ear
and rotate it gently and apply some pressure to the ear
walls to dislodge wax; remove the finger; tilt the head to
that side and shake out any bits of dry wax; repeat with
the index finger. Wash the layer of wax off the fingers and
repeat for the other ear.
Benefits; –Hearing can be impaired by a build up of wa
.VASTRA DHAUTI (CLOTH)
Acotton cloth(3cms wide by 4m) is used, kept in warm water
during the practice. The sadhak squats on the ground or sits on a
low chair. Consciously relax the whole body; an end of the cloth is
chewed gently like food (but do not shred it) so that saliva is
secreted to ease its passage, and then swallowed.
Squat and gently but firmly draw the cloth out, there could be some
resistance initially, take care not to pull too hard. It will be thick with
m u cou s.
Benefits; –In Ayurveda the seat of kapha dosha is in the mucus element of the
chest and stomach; in this practice the mucous from the chest is loosened and
removed. I
Danda dhauti (stick)
Asoftbanana stem, sugarcane stick or turmeric root is
inserted into the stomach. A thin catheter is usually used
n owaday s
VAMAN (KUNJAL & VYAGHRA) KRIYA (VOMIT)
Vyaghrameans ‘tiger’,acouple of hours after eating his
food the tiger regurgitates it; in this practice the meal is
vomited three hours afterwards, by using saline water or
pressing the very back of the tongue.
MOOLA SHODANA (BASE PURIFICATION)
“Ifthe person doesnot practice moola shodana then the apana
(function of elimination) does not pass freely. Clean the anus with the
finger then repeatedly wash it with water. This practice removes the
hard fermented stool from the lower colon. Abdominal ailments are
removed, the body becomes graceful and healthy and one’s digestive
fire improves
2. BASTIto perform basti you must be adept in uddiyana bandha and
nauli.
Ø Jala (water)
Ø Sthala (dry)
“Basti karma is said to be of two types –jala and sushka. Jala basti is
done in water while sushka is done on land (that is in air). Stand in
utkatasana in water to the height of the navel. Contract and expand the
anus. This is called jala basti. Urinary, digestive and wind problems are
cured by jala basti. The body becomes pure and looks like Kamadeva
(Cupid). (Sushka ) Sit in pashimottanasana and do basti. Contract and
expand the anus (ashwini mudra) This practise prevents abdominal
problems. It stimulates digestive fire and eliminates wind problems.”
GS 1: 46 –50
3. NETIPractice before
Pranayama, to clear the nasal
passages and improve re spi
rati on . (thread)
Ø Sutra
Ø Jala (water)
JALA NETI (WATER)
Asuitable pot (lota) should be used such as the one in the picture,
filled with salty water (1 tsp salt:½lt lukewarm
water).Using salt reduces discomfort; it has a higher
osmotic pressure than pure water and will not be as
easily absorbed into the membranes, the salt kills any
bacteria present and flushes out viruses. Keep the mouth
wide open so that you can breathe, insert the nozzle of
the pot into a nostril and tilt the head while raising the
pot so that the water will flow in though one nostril and
out through the other. After 30 seconds or so put down
the pot and clear the nose. Repeat for the other nostril.
Clear the nose. Jala neti is followed by bastrika to dry
the nose. Bellows breathe with one nostril closed, then
the other, and
then with both open. Agni kriya can be done also until
[Link] (RECTUS ABDOMINII MUSCLES)
Ø Dakshina (right)
Ø Vama (left)
Ø Madhyama (middle)
These three practises require a proficiency in Uddiyana bandha with the ability to
hold external breath retention (bahir kumbhaka) for some time.
Madhyama nauliPerform uddiyana bandha then contract the rectus abdominii
muscles so that they form a central arch running vertically in front of the abdome
Continue as for Uddiyana bandha.
Vama nauli (left)Perform madhyama nauli then isolate the left side of the rectus
abdominii and contract as strongly as possible without straining; return to
madhyama nauli and continue as for Uddiyana bandha.
Dakshina nauli (right)Perform in the same way but isolate the right side.
Abdominal rotationAfter the above have been mastered, ‘churning’ can be
achieved by transferring from vama to dakshina to vama gradually working up to
severalconsecutiverotations.
Benefits; –The rolling, rotation and agitation of the entire abdomen during nauli gives
deep massage and profound toning to the abdominal muscles and organs. It generates
heat in the body, stimulating digestive fire and balancing the endocrine functions, which
leads to change in emotional disorders, lethargy and diabetes
.5. KAPALABATI
Ø Vatakrama (air cleansing
Ø breathing) Vyutkrama
Ø (reversed) Sheetkrama
(cooling)kapalabati (breathing)
Vatakrama
This is the same as the pranayama practice.
Vyutkrama kapalabati (reversed)
Prepare lukewarm salty water (ratio 1 tsp: ½ litre); relax the body; snort the
water into the nostrils letting it flow down into the mouth; repeat several
times. Perform bastrika as for jala neti.
Sheetkrama kapalabati (cooling)
Prepare as above only take the water into the mouth and push it up expelling
it through the nose; repeat several times. Perform bastrika.
6. TRATAKA
Ø Antaranga
Ø (internal)
Bahiranga
Bahiranga trataka (external)
Place(external)
a candle at eye level 2 to 3 feet away and sit in a meditative
posture, practicing kaya sthairyam (steadiness of the body) until you
are prepared to be still and steady for half an hour with the intention
of being detached from all thoughts arising in the mind; sakshi, the
silent witness; perhaps use mantra japa to still the thoughts. Begin
gazing steadily without blinking at an object such as a still candle-
flame or symbol like Om; if the eyes become strained imagine that
the breath is through the mid-eyebrow centre to ajna chakra. Then
when the eyes are closed to rest, the subtle form is seen in the mental
space, naturally leading to Antaranga trataka
Antaranga trataka (internal)
This isclear, one pointed (ekagrata), concentrated focussing on
an object seen within the inner spaces of the mind, Hridyakash or
Chidakash. The preparation is the same, but a point of light or
symbolis chosen.
Benefits;–The eyes become clear and bright, and, by inducing a
strong sense of ajna chakra it begins to create changes in the
perception of all psychosomatic experience. Trataka calms, stills and
focuses the mind, developing concentration and will power; it begins
the journey into Internal Yoga,
Thank you
