purification

Complete internal purification is required for healthy life style. The purification techniques will help you strengthen the immune system, alleviating allergies and immunological problems.

SHANKHAPRAKSHALANA

Technique I: Shankhaprakshalana or Varisara Dhauti (washing of the intestines)

Preparation: It is advisable to take a light, semi-liquid meal the night before undertaking this practice.
Plenty of clean, lukewarm water should be available and also extra hot water in case the temperature of the water falls below body temperature. Add 2 teaspoons of salt per liter to the water, so that it tastes mildly salty. It is necessary for a special food of good quality white rice and pulse, preferably mung dal, cooked with ghee, clarified butter, to be prepared. This preparation is called khicheri. The rice and lentils should be cooked together in water until soft. A little haldi, turmeric, may be added, but no salt. Finally, the clarified butter should be liberally mixed in so that the final preparation is semi-liquid. It is better that a friend or helper who is not doing the practice prepares the khicheri which is to be eaten after the 45 minute rest period and again later in the day. No asana or physical work should be performed before commencing and no food or beverages should be taken. If the bowels are not evacuated prior to the practice it helps stimulate the peristaltic movement. Light and comfortable clothing should be worn. Complete intestinal wash: Drink two glasses of warm salty water as quickly as possible.
Perform the following five asanas dynamically, eight times each in the correct sequence (see the section Asana).

a) Tadasana

b) Tiryaka tadasana

c) Kati chakrasana

d) Tiryaka bhujangasana

e) Udarakarshanasana.

This is one complete round. Do not rest between rounds. Drink two more glasses of warm salty water and again repeat the five asanas eight times each. Repeat this process a third time. After the third round, go to the toilet and see if there is any movement in the bowels, if they have not yet been emptied. Do not strain. After a few minutes or so, come out, regardless of whether there has been any movement or not; it is not essential at this point. Drink two more glasses and repeat the five asanas eight times. Again go to the toilet, but do not use force to produce a bowel movement. Continue drinking the water, performing the asanas and going to the toilet when the pressure builds up. Spend as little time in the toilet as possible, a minute or so is enough. The aim is to build up the internal cleansing pressure. At first solid stool will be evacuated followed by a mixture of stool and water. As the practice progresses more water and less solid stool will be excreted. Eventually cloudy yellow water and, finally, almost clear water will be evacuated. Sixteen glasses are generally required before perfectly clean water is evacuated, but it varies from person to person. The speed at which one completes the practice should not be compared with that of others. This stage of the practice should be performed in a relaxed way at one's own pace.

Supplementary practices : Kunjal kriya followed by jala neti should be performed 10 minutes after completing the internal wash. Once these have been performed, then rest.

Rest Total rest is essential. Lie down in Shavasana for 45 minutes, but do not sleep as a headache or cold may result. It is important to keep warm during this resting period. Try to maintain mouna, silence.
During this time the whole digestive system is given a chance to revitalize itself.
Passing urine at this time is perfectly normal.

Special meal: Exactly 45 minutes after completing shankhaprakshalana the specially prepared food, khicheri, must be taken. Eating this meal at the correct time is essential. The rhythm of the body has been temporarily disturbed; however, 45 minutes after completion of the practice the digestive organs resume their functions. The three components of khicheri are helpful in the restoration of correct digestive function. The clarified butter is necessary to coat the intestinal walls until the body produces a new lining. The rice provides a simple, easily digestible packing material in the form of carbohydrate, and creates mucus which also protects the inner lining of the alimentary canal. The lentils supplement the diet by giving the body an easily digestible source of protein, and make for an all-round nutritious meal. A sufficient quantity of khicheri must be eaten to reline the intestines and keep the walls of the gut stretched, otherwise they may cramp due to the absence of the bulk to which they are accustomed. This bulk not only maintains the tone but aids the intestines to resume peristalsis. It is also important in order to prevent indigestion, diarrhea, and constipation.

Further rest Having eaten, further rest is necessary. However, it is important not to sleep for at least three hours after the initial meal. Sleep during this period may lead to physical lethargy and headache. Complete rest should be taken for the remainder of the day and also the following day. During this period it is advisable to keep mouna and avoid physical or mental work.

Second meal: Khicheri should also be prepared for the late afternoon or evening meal, about six hours after the first special meal. The stomach must be filled to capacity at both meals, even if there is no feeling of hunger.

Place of practice: The best place to practice shankhaprakshalana is in the garden or in an open area where there is plenty of fresh air. Make sure that adequate toilet facilities are nearby. The practice is best undertaken with a group of friendly people. The atmosphere should be relaxed and lighthearted, with no apprehension concerning the practice as this can create tension and prevent free bowel movement.

Climate: Shankhaprakshalana should not be performed when the weather conditions are extreme. Those who live in cold climates should practice in the summer when the days are warm and dry. This is important, as it is easy for the stomach and intestines to become chilled. On the other hand, do not practice when it is very hot for this would produce too much sweat and the experience would be exhausting. Very cloudy, windy or rainy weather is also to be avoided. The best time to practice is at the changeover of seasons.

Frequency: This practice should not be performed more than twice a year.

Duration: The whole day should be put aside for this practice and the following day for rest.

Precautions: It is important not to exceed the point beyond which almost clear water is being passed, as the system may start producing bile, indicated by bright yellow water. It is better to stop when the water is still slightly cloudy. While resting for 45 minutes after terminating the practice, one should not sleep as a headache or cold may result. No water or other fluids should be taken until at least 2 hours after the first special meal. Cold liquid will chill the digestive system. Drinking or eating anything before the prescribed period will dilute and wash away the new protective layer which is being reproduced by the body on the stomach and intestinal wall. Fans and air conditioning should not be used until the evening as the body must be kept warm to prevent chills and fever. If it is at all cold the body should be covered with a blanket to maintain the inner body temperature. Sitting in the hot sun, near a fire or doing physical exercise should also be avoided. Rest periods should be maintained very carefully. Mental strain and stressful situations should be avoided.

Food restrictions: For at least one month after the practice, all chemically processed, synthetic, pungent, spicy, acidic, rich and non-vegetarian foods must be strictly avoided.
No pickles, sweets, chocolates, ice cream or soft drinks should be taken. Milk, buttermilk, yoghurt and all fruits, especially acidic fruits such as lemons, grapefruit, oranges or pineapples are restricted. Alcohol, cigarettes, tea, coffee, betel nut preparations such as paan, and any other type of intoxicant or drug should also not be taken.

The diet should be as pure, simple and as neutral as possible. It may include foods such as rice, wheat, bread, vegetables with low acidic content, nuts, lentils, soya beans and other pulses. Common sense must be used in this regard. After shankhaprakshalana the digestive system is very vulnerable and extra care should be taken to protect the body.

Warning: This practice should only be attempted in an ashramor yoga centre under expert guidance. All guidelines and restrictions must be followed strictly to avoid experiencing harmful side effects. Those who are unable to follow these restrictions should not practice shankhaprakshalana. They will find the simplified version, laghoo shankhaprakshalana, more appropriate to their needs.

Contra-indications: People suffering from any medical condition should seek guidance from a qualified yoga teacher before attempting shankhaprakshalana, especially those taking medication. This practice should also be avoided during pregnancy.

Benefits: Physically, shankhaprakshalana alleviates digestive problems such as indigestion, gas, acidity and constipation. It generally tones the liver and other digestive organs and glands. It has been used in the cure of diabetes mellitus, hypoglycemia, obesity, high blood cholesterol and high lipid levels. It strengthens the immune system, alleviating allergies and immunological problems. It helps relieve the symptoms of arthritis and chronic inflammatory diseases. Excessive mucus is reduced relieving asthma, chronic colds and sinusitis. It purifies the blood and alleviates skin problems such as pimples, boils and eczema.

Pranically, shankhaprakshalana recharges the entire pranic body, removes blockages from the nadis and purifies all the chakras. The harmony of the five pranas is restored and the energy level is raised. Psychically, it prepares the way for higher states of consciousness. Any sadhana performed after this cleansing practice gives manifold results.

Practice note: The five asanas which form the core of the practice activate peristalsis and the sphincters or valves, muscles and nerves of the digestive tract in order to enhance the cleansing process. When performed in the correct sequence they progressively open the pyloric valve

at the outlet of the stomach, then the ileocaecal valve at the exit of the small intestine and finally the sphincter which forms the anus. Tadasana acts mainly on the stomach and stretches the colon; tiryaka tadasana acts on the small intestine and colon; kati chakrasana massages the small intestine; tiryaka bhujangasana and udarakarshan asana squeeze and massage the caecum, sigmoid colon and rectum, and also stimulate the urge to defecate.

Those who have difficulty drinking rapidly or develop a feeling of nausea should reduce the quantity of water from two to one glass before each round. The quantity of salt may also be reduced.

Note: The word shankhaprakshalana comes from two words, shankha meaning 'conch' and prakshalana meaning 'to wash completely'. The word shankha is intended to represent and describe the intestines with their cavernous and coiled shape. Traditionally this practice was known as varisara dhauti but nowadays it is better known as shankhaprakshalana. The word varisara comes from two words, vari meaning 'water', and sara meaning 'essence'. This practice is also a part of kaya kalpa, which is an ayurvedic technique for physical purification and transformation, kaya meaning 'body ‘and kalpa., 'transformation'.

Technique 2: Laghoo Shankhaprakshalana (short intestinal wash)

Two liters of warm salted water should be prepared as for poorna shankhaprakshalana
Quickly drink two glasses of the prepared water. Perform the five shankhaprakshalana asanas eight times (see the section Asana):

a) Tadasana

b) Tiryaka tadasana

c) Kati chakrasana

d) Tiryaka bhujangasana

e) Udarakarshanasana.

Drink two more glasses of water and repeat the asanas eight times each. Repeat the process for a third and last time. Go to the toilet but do not strain whether there is a bowel movement or not. If there is no motion immediately, it will come later on.

Additional practices: Kunjal kriya and jala neti may be performed immediately after completing the practice.

Time of practice: Laghoo should be practiced in the morning when the stomach is completely empty, before any food or drink is taken.

Duration: Allow an hour for this practice.

Frequency: Once a week is sufficient for general purposes. In cases of constipation, however, it may be practiced daily until the condition improves.

Rest: On completion of the practice rest for half an hour before taking any food or drink.

Restrictions: There are no special food restrictions and no special food has to be taken following this practice.

Precautions: Do not try to force a bowel movement; it should be completely natural.

Contra-indications: As for shankhaprakshalana.

Benefits: Whereas the full method completely empties and cleanses the whole digestive system, the laghoo or short method is only intended to encourage normal functioning of the intestines. It is an excellent yet simple method of encouraging good bowel movement and is ideal for those who are unable to practice the full version. Laghoo is highly recommended for those with digestive disorders such as constipation, flatulence, acidity, indigestion and other digestive upsets. It helps prevent urinary infections and the formation of kidney stones, and is used in many yoga therapy situations.

Practice note: Greater benefits may be derived by combining this practice with fasting or light food. Medication may be safely continued.

VATSARA DHAUTI

Vatsara Dhauti (cleansing the intestines with air)

Sit in a comfortable position. Open the mouth and purse the lips like a crow's beak. Draw air down into the stomach through the open mouth in one sucking action or in a series of gulps. Choose which method is easiest. Fill the stomach as much as possible. Then relax completely. Do not try to expel the air. It will come out through the large intestine in its own time.

Duration: Once or twice is sufficient.

Time of practice: This practice may be done at any time of the day but it is most useful just before a large meal. It should not be done during or after meals.

Benefits: This practice stimulates the digestive system to work at a more efficient level. It removes gas and wind and prevents hyperacidity and heartburn.

Practice note: This practice is similar to bhujangini mudra. However, in bhujangini mudra the air is expelled by belching, whereas in vatsara dhauti it is passed out through the intestines.

AGNISAR KRIYA

Preparatory practice: Swana Pranayama (panting breath)

Sit in vajrasana and separate the knees as far as is possible, keeping the big toes in contact with each other. Place the hands on the knees and close the eyes (see figure 1).

Relax the whole body for a few minutes, especially the abdomen. Straighten the arms and lean forward slightly. Keep the head erect. Open the mouth wide and extend the tongue outside.
Breathe in a panting manner through the mouth with the tongue extended.
Contract and expand the abdomen rapidly, synchronizing the movements with the breath. While breathing out the abdomen should contract and while breathing in the abdomen should expand. The breathing should be passive, only occurring because the movement of the abdomen is being accentuated. It should resemble the panting of a dog. Keep the chest as still as possible. Do not strain. Breathe in and out 10 to 20 times.

This is one round. Relax and breathe normally before starting the next round.

Agnisar Kriya or Vahnisara Dhauti (activating the digestive fire or cleansing with the essence of fire)

This technique may be practised in the same position or in padmasana (see figure 2).
Breathe in deeply. Exhale, emptying the lungs as much as possible. Lean forward slightly, straightening the elbows.
Push down on the knees with the hands and perform jalandhara bandha. Contract and expand the abdominal muscles rapidly for as long as it is possible to hold the breath outside comfortably. Do not strain. Release jalandhara bandha. When the head is upright take a slow, deep breath in. This is one round. Relax until the breathing normalises before commencing the next round.

Duration: Beginners may find this practice difficult and quickly become tired due to lack of voluntary control over the abdominal muscles. The muscles must be slowly and gradually developed over a period of time. Three rounds of 10 abdominal contractions and expansions is sufficient at first. With regular practice, up to 100 abdominal movements may be performed with each round. The time of breath retention should be gradually increased over a period of time.

Awareness: Physical - on synchronizing the breath rhythmically with the abdominal movement.

Spiritual - on manipura chakra.

Sequence: After asana and pranayama. Agnisar kriya should be practiced on an empty stomach preferably in the early morning before breakfast, and ideally after the bowels have been emptied.

Precautions: In summer months this practice should be performed with care as it may raise the body heat and blood pressure excessively. During this period it should always be followed by a cooling pranayama such as seetkari or sheetali.

Contra-indications: People suffering from high blood pressure, heart disease, acute duodenal or peptic ulcers, overactive thyroid gland or chronic diarrhea should not perform this kriya. Women who are more than three months pregnant should refrain from this practice. However, agnisar kriya may be practiced in the postnatal period to tighten up the abdominal and pelvic muscles, and to recondition the reproductive organs.

Benefits: Agnisar kriya stimulates the appetite and removes digestive disorders such as indigestion, hyperacidity, hypoacidity, flatulence, constipation and sluggishness of the liver and kidney. It massages the abdomen, stimulating the associated nerves, strengthening the muscles and encouraging optimum health of the abdominal organs. Agnisar kriya stimulates the five pranas, especially samana, and raises the energy levels markedly. It can also alleviate depression, dullness and lethargy.

Practice note: This kriya is an excellent practice to strengthen and develop control over the abdominal muscles and the diaphragm. It is used as a preparatory practice for uddiyana bandha and nauli.

Note: The word agni and vahni both mean 'fire'; sara means 'essence', and kriya means 'action' The essence or nature of fire is attributed to the digestive process. If the abdominal organs are not working properly the digestive fire smoulders and needs to be stoked or fanned to increase its power. Agnisar kriya does just that, as well as purifying the digestive system and its associated organs, and allowing the optimum assimilation of nutrients from food ingested.

KUNJAL KRIYA

Kunjal Kriya or Vaman Dhauti (regurgitative cleansing)

Preparation: Wash the hands and make sure the nails are carefully trimmed.
Prepare about two liters of lukewarm (body temperature)water per person, adding one teaspoonful of salt per liter according to taste.

Technique I: Kunjal Kriya (the practice of vomiting water)

Stand near a sink or toilet, or if the weather is warm, in a suitable place outside in the garden or near an open drain. Drink at least six glasses of the prepared water one after the other, as quickly as possible, until it feel that the stomach cannot hold any more. It is most important to drink fast and not just sip the water. When the stomach is full, the urge to vomit will occur automatically. Lean forward, keeping the trunk as horizontal as possible.
Open the mouth and place the middle and index fingers of the right hand as far back on the tongue as possible.

Gently rub and press the back of the tongue. This should induce the water to gush out from the stomach. If there is no expulsion of water it means the tips of the fingers are not far enough down the throat or that the tongue is not being pressed. The more the practitioner relaxes into the practice, the easier it will be. During the expulsion of water the fingers may be removed from the mouth although this is not necessary. When the flow of water ceases, again place the fingers in the mouth and repeat the process. Continue in this way until the stomach is empty.

Practice note: Plain water may be used on the advice of a yoga teacher. Salt water, however, dissolves mucus and also inhibits the secretion of acid in the stomach, making it generally preferable, and a must for those suffering from excess mucus and hyper-acidity.

Some people are unable to bring up the water at first. The water in the stomach will then simply pass through the system in the normal way. The expelled water might be discolored, especially on the first few attempts. This can be caused by fermented food particles, bile or mucus from the stomach. When the stomach is completely clean the water will become clear.

Technique 2: Vyaghra Kriya (tiger practice)

While there is undigested or partially digested food in the stomach, drink at least 6 glasses of the prepared, warm, salted water. Fill the stomach with water until it will hold no more. Expel the water in the same way as for kunjal kriya. All the food in the stomach will be removed.

Benefits: This practice prevents burdening the intestines when

either excessive amounts of food or rotten food has been eaten. Although the modern remedy is to take indigestion tablets the most natural and least harmful way is to vomit.

Practice note: Vyaghra kriya is performed in the same way as kunjal kriya; however, it is done on a full or loaded stomach.

Note: The word vyaghra means 'tiger'. The tiger has the habit of gorging his stomach with his prey and then vomiting out the semi-digested food after three or four hours. This technique is a voluntary form of what the body does involuntarily if food is not digestible. The body will vomit as a last resort after trying unsuccessfully to digest the impure or excessive food that has been dumped into it. The easiest way to relieve heaviness, nausea and indigestion is to make the stomach expel the food through the mouth.

Technique 3: Gaja Karma Kriya (elephant action)

Drink at least 6 glasses of the prepared, warm, salted water. Fill the stomach with water until it will hold no more. Stand with the feet a comfortable distance apart, bend forward and place the hands on the knees. Relax the whole body. Open the mouth and breathe in slowly, making a whispering 'ah' sound from the deeper part of the throat. Simultaneously, contract the upper part of the abdomen just below the ribcage. At the end of inhalation retain the compression of the abdomen and exhale.
If this is performed correctly the water should gush out of the mouth in a steady stream.
It is important that the body remains relaxed during expulsion so that the water is not impeded.

Practice note: Gaja kriya is an advanced form of kunjal kriya. In this practice, the water is expelled from the stomach by contracting the abdominal muscles. This action requires practice and good control over the muscles of the stomach; It has the same effect as kunjal kriya, the simpler technique.

Time of practice: Kunjal and gaja kriyas are best practiced early in the morning before breakfast. However, if it is very cold it is better to wait until the day has warmed up a little. It is essential that no food be taken before the practice. Vyaghra kriya may be practiced three hours after food whenever the stomach feels uncomfortable. If the stomach has been severely overloaded or bad food has been taken it may be performed much earlier.

Frequency: Kunjal and gaja kriyas may be performed once a week unless otherwise directed by a yoga teacher or therapist. Vyaghra kriya should be performed only when necessary.

Precaution: When the vomiting reflex ceases to bring up any water, stop the technique as it is a sure sign that the stomach is empty. These techniques remove some of the stomach lining, leaving it temporarily vulnerable. For this reason it is advised not to eat until half an hour after completion of the practice.

Sequence: All techniques should be followed by jala neti.

Contra-indications: These practices should not be performed by people suffering from hernia, high blood pressure, raised intracranial pressure, heart disease, stroke, acute peptic ulcer or by diabetics with eye problems.

Benefits: These techniques tone and stimulate all the abdominal organs by inducing strong muscular contractions in the stomach walls. The problems of indigestion, acidity and gas are overcome. Excess mucus is removed from the body, helping to remedy cough and cold, bronchitis, asthma, and other respiratory ailments. Bad breath is eradicated.These techniques also help to release pent-up emotions and emotional blocks or feelings of heaviness in the heart caused by inner and external conflict and pressures.

Practice note: The biggest obstacle to these techniques is the mental block which people have towards the idea of vomiting.

VASTRA DHAUTI

Vastra Dhauti (cloth cleansing)

Preparation: A cloth is required for this practice which should be clean and new. Fine woven, unstarched, undyed cotton such as white muslin is best. Synthetic material should be avoided. The fabric should be about 2 cm wide (no wider than the tongue or it will fold as it passes down the throat) and 3 meters long. After some months of practice the width may be increased to 5 or 6 cm and the length to 6'/2 meters. Any frayed edges or loose threads should be removed.

The cloth should be thoroughly washed and boiled in water before using. It should then be placed in a mug or bowl of lukewarm water. Salt may be added to the water but is not essential. The water keeps the cloth wet so that it slips smoothly down the esophagus into the stomach. The cloth may be soaked in milk or even sweetened milk if it makes it easier to swallow. The same cloth may be used several times. After the practice, boil it thoroughly in hot water as it will be thick with mucus. Dry it well, preferably in direct sunlight, and store it in a clean place.

Ingestion: Squat with the heels flat on the ground and the buttocks raised or sit on a low stool.
Place the bowl containing the cloth on the ground between the feet.Relax the whole body. Take hold of one end of the cloth, leaving the other end immersed in the water. Fold the two corners of the end of the cloth so that it is slightly pointed; this will allow it to pass down the throat more easily. Place the pointed end as far back on the tongue as possible and then hold the cloth outside the mouth with the index fingers and thumbs as shown in the diagram. Begin to swallow the cloth. If it catches in the throat and will not pass down, take a sip or two of warm water, but just a little, as the stomach is to be filled with the cloth and not with water. The cloth should be chewed gently as if it were food; this will induce copious secretions of saliva to enable the cloth to slip down with ease.

The cloth may stick in the lowest part of the throat and a vomiting sensation may be experienced. Stop for a few moments until this passes and then continue swallowing.

Once the cloth passes a little further down, past the junction of the windpipe and the esophagus, the problem will end and it will slide smoothly into the stomach. Gradually feed more and more of the cloth into the mouth as the end slips down the esophagus, but do not feed it too quickly or it will bunch up in the mouth and make the practice difficult.

Do not swallow the whole cloth; allow at least 30 cm to protrude from the mouth.

Churning: Stand up.

Practise dakshina (right) and vaman (left) nauli first, then perform rotations. Finally perform madhyama (middle) nauli. 3 to 5 minutes of nauli is sufficient for cleaning the stomach.

Beginners should only practice for 1 minute. As an alternative to nauli, agnisar kriya may be practised. The cloth may be left in the stomach for 5 to 20 minutes but no longer or it may start to enter the intestinal tract.

Removing the cloth: Now the cloth must be slowly removed from the stomach.

Sit back in the squatting position once more. Take hold of the cloth and gently but firmly pull it.
Do not pull too hard or it may damage the delicate walls of the stomach and esophagus.
There may be some resistance to the withdrawal of the cloth at first, but this will go after a few seconds and the cloth will be easily extracted. Remove the whole cloth and let it fall into the mug or bowl.

Time of practice: This practice should be performed in the morning before any food or drink are taken. The stomach must be completely empty before commencing.

Precautions: Do not talk while practicing. Do not attempt this practice without expert guidance.

Contra-indications: This practice should not be performed by people suffering from hypertension, heart disease, stroke, during a time of general illness or when the body is in a weakened state. It should not be practiced until two or three months after surgery.

Benefits: Vastra dhauti induces strong reflexes in the throat and chest region. The practitioner has to willfully control the urge to vomit which, as a result, tones the autonomic nervous system. The mucus from the chest is loosened and expelled, while the muscles of the bronchial tubes relax, alleviating the symptoms of asthma. According to ayurveda, the chest and stomach are the seat of the mucus element or kapha dosha. Cleansing these areas with a cloth removes excess kapha, relieving all associated ailments. This practice also balances the pitta dosha, bile element, alleviating biliary disorders and improving the function of the upper gastro-intestinal tract.

Practice note: It may take some practice before being able to swallow the cloth. Try to remain relaxed, do not strain and the process will become easier. Do not hurry; just swallow the cloth gently. Once the mind accepts the idea the technique will soon be mastered. After swallowing the cloth, the stomach should be massaged by the churning process of nauli so that the cloth rubs and cleans the stomach walls.

By Swami Satyananda Saraswati
from " Asana Panayama Mudra Bandha"