Just as you service your vehicles and machines, your physique additionally must be serviced and cleansed every so often. Hatha Yoga begins with the next cleaning strategies.

How to do the Neti?

This apply has gained reputation due to improve in air pollution ranges in addition to the current Coronavirus pandemic. You will want a Neti pot, which is obtainable for buy on-line and in lots of shops.

Steps:

1. Fill the pot with lukewarm saline water.

2. Bend over a wash basin with the Neti pot in your left hand.

3. Tilt your head to the best so that you’re trying diagonally as much as some level in your left. Fix the spout of the pot within the left nostril.

4. Breathe by the mouth and tilt the pot in order that water flows from the left nostril and comes out by the best nostril.

5. Continue this until the pot is half-empty.

6. Then, holding your head tilted to the best, shut the best nostril and blow gently by the left nostril in order that any remaining water clears off.

7. Repeat the identical course of with the left nostril by tilting your head to the left, holding the now half-empty pot in your proper hand and pouring water from the best nostril in order that the water flows out by the left nostril, all of the whereas respiratory by the mouth.

8. Clear the nostril by holding the pinnacle titled, closing the left nostril and gently blowing by the best nostril.

9. Finally, preserve your head straight, bend over the wash basin and blow gently by each nostrils.

Neti could also be practised on daily basis for an entire month at first and diminished to twice per week later. Those who are suffering from sinusitis, colds, nosebleeds, complications or strained eyes could practise Neti on a regular basis until they get some aid.

What is Kunjal Kriya

This apply entails ingesting water after which regurgitating it. Helps in controlling indigestion or acidity.

Steps:

1. Stand close to a wash basin.

2. Make at the least six glasses value of heat, saline water and preserve it close to the basin in a jug.

3. Drink 4 to 6 glasses of this water in a row.

4. At some level, you’ll really feel nauseous and will be unable to drink anymore. You will really feel the stress of the water and

spontaneously vomit it out. If you continue to really feel full however aren’t in a position to vomit extra, chances are you’ll put your fingers into the throat to induce vomiting.

Besides cleansing the abdomen, this train prompts the vagus nerve and releases pent up feelings. You ought to relaxation and have mild, non- spicy meals on the day you do that cleaning apply.

Varisara Dhauti or Shankprakshalan

Shankprakshalan is a three-in-one cleaning method for the entire physique. It incorporates the cleaning of each the intestines with hydro-therapy adopted by the Kunjal Kriya and Neti. This should not be carried out in the course of the monsoon season or extraordinarily heat or chilly climate. Any excessive local weather just isn’t the best time to do that apply. If you might be affected by illnesses like cough, chilly, fever, or upset abdomen, you should watch for it to get resolved. This apply should not be carried out by pregnant girls or individuals with hypertension, coronary heart issues, ulcers or kidney issues. You should do that apply on such a day when you may management your weight-reduction plan and schedule. Thus, doing it on a Sunday or a break day makes probably the most sense.

Once you begin the cleaning course of, you should full it totally with out getting distracted. If you cease at any level, chances are you’ll find yourself digesting the water which can defeat the aim of the apply. This doesn’t imply that it is best to hasten or rush by the apply. It is crucial that you just do it in a relaxed method.

Steps:

1. Prepare at the least eight to 10 glasses of heat saline water.

2. Drink two glasses of this water, then do 5 to seven rounds of the next asanas within the order talked about beneath:

• Tadasana

• Triyak Tadasana

• Kati Chakrasana

• Triyak Bhujang asana (Bhujang asana with physique twisting)

• Udarkarshasana

Repeat the method of ingesting water and doing the units of asanas until you’re feeling the urge to have a bowel motion. At this stage, you may cease ingesting water and doing the asanas. Keep going to the john until your bowels are empty and solely clear water is expelled. This signifies that any waste matter caught to the gut partitions has been excreted.

As cautioned above, it is best to solely have moong dal khichdi, seasoned with in the slightest degree of salt however a whole lot of ghee. You ought to keep away from all other forms of meals and solely eat this khichdi for all meals. You should keep away from alcohol and spicy, non-vegetarian or acidic meals.

Those who discover it troublesome to drink two glasses of water directly can drink one glass between the units of asanas. The portions of salt within the water may additionally be diminished.

Once the apply is over, do the Shavasana however just be sure you don’t drift off to sleep. The asanas are so designed that performing them regulates the assorted digestive organs, stimulates intestinal peristalsis, opens the completely different valves, just like the pyloric and ileocecal valves on the outlet of the abdomen and of the small gut respectively, and at last the sphincter on the anus. The advantages of this full physique cleaning are manifold. It clears the digestive tract and rejuvenates all the digestive system. This apply is used to regulate diabetes. It expels extra mucus and purifies the blood. These advantages in the end strengthen your immune system.

The proper solution to do Kapalbhati

Kapalbhati entails repeated, forceful exhalation with brief, passive and involuntary inhalation. Initially, to make sure that you’re doing it accurately, place the left hand on the navel space and really feel its sudden inward compression with each forceful exhalation and its return to its regular state with the passive inhalation. It helps to know that you’re exhaling correctly. People who’ve defective respiratory patterns inflate the abdomen with exhalation and deflate with inhalation. They need to be taught to do the reverse which is the right method.

When you breathe usually, inhalation wants effort whereas exhalation is computerized. In Kapalbhati, you reverse this course of. When we inhale, the cerebrospinal fluid within the mind is compressed and once we exhale, it’s decompressed. When we breathe usually, this occurs about 14 occasions per minute. But with Kapalbhati, the speed at which the mind will get decompressed will increase on account of elevated forceful exhalations. As a results of practising Kapalbhati, you expel extra carbon dioxide from the lungs and waste gases from the cells.

You could begin your apply with a small variety of rounds and step by step improve it to fifty. The finest time to practise Kapalbhati is instantly after asanas and Shavasana.

Why is Trataka necessary?

Trataka is finest practised at evening earlier than sleeping. It clears your thoughts and physique of all of the emotional ups and downs, stress and stress that you’ll have accrued in the course of the day. It improves the standard of your sleep by cleansing up the deeper ranges of your unconscious and unconscious.

Steps:

1. Sit in any meditative pose. Relax your complete physique.

2. Keep your again straight and centre your self by observing the pure influx and outflow of your breath.

3. Keep the image that you just need to concentrate on at eye stage and at arm’s size or two toes away. If your image is a candle flame, make sure that there is no such thing as a breeze and that the candle flame is regular. For these affected by eye illnesses like a growing cataract or astigmatism, it’s higher to concentrate on a black dot.

4. Keeping your eyes relaxed, stare at some extent simply above the wick on the centre of the flame. When your eyes begin to sting or water, gently shut them.

6. Then shut your eyes and gaze on the house between the centre of the eyebrow. Most of the time you will note a blue mild or a picture of the flame going up and down. Try to regular the picture and make it sharper. (You could not see something at first, however don’t get disheartened by this. With apply, it is possible for you to to see the picture. The extra relaxed and focussed you might be, the quicker you’ll get the end result.) This makes up the primary spherical.

7. Rest for a bit after which resume the apply.

8. Do three rounds at first. Later, you may go as much as 5 or nonetheless many rounds you might be comfy with.

(Kamini Bobde is a Kundalini practitioner who follows the Swami Satyananda Saraswati custom of yoga. She is the writer of Kundalini Yoga for All: Unlock the Power of Your Body and Brain. Published by Penguin)