"Yoga House" - center for yoga and health in Modi`in

“Dhauti, Basti, Neti, Trataka, Nauli and Kapalabhati are known as Shatkarma or six practices of purification”. (“Hatha Yoga Pradipica” 2:22)

Yoga begins with purification of the body, of the whole biological system. To achieve that the methods of Shatkarma or six groups of purification practices are used: Dhauti, Basti, Neti, Trataka, Nauli and Kapalabhati .

Shatkarma is a very precise and systematic science. “Shat” means ‘six' and “Karma” means “action”. The effects of Shatkarma can be summed up in two words – purification and tuning. When the different systems of the body have been purified of toxins, the harmony in the energy channels ( nadis ) is created, the overall result is that energy can flow freely through the body, thereby attaining emotional purification and balance and the brain works much more effectively. When all components of the body are well balanced the mind becomes more stable, as a result psycho-emotional reactions are changed and you react in more relaxed and controlled way. One's capacity to work, think, digest, taste, feel, experience, etc., increases and greater awareness is developed. All Shatkarma techniques purify not only the physical body but affect its subtle components, so that to ensure safe and successful progression along the spiritual path. Therefore, even if you were attracted by asana , pranayama , or meditation in the beginning, very soon you will understand that without the inner purification you can not go far. It is no wonder that the yogis who have attained perfection consider the Shatkarma with great esteem.

Shatkarma is also used in Aurveda (the ancient Indian medicine) to balance the three humours or doshas in the body: Kapha (Mucus), Pitta (Bile) and Vata (Wind). According to both Aurveda and Yoga , an imbalance of the humours will result in weakness and illness.

In the modern world due to pollution, incorrect diet and bad habits, not every child and certainly not every adult can be called healthy. We ourselves create our illnesses and only we ourselves can understand our nature, cure ourselves and protect ourselves. Here the methods of Shatkarma can help.

Here we offer simple but effective basic techniques of Shatkarma, that should be considered not only as a hygienic course of treatment but also as practices that stimulate nerve endings and brain centers. Some of them are supplied with psycho-energy keys. These practices not only cleanse the body and bring harmony, but help to feel, to deepen understanding and to learn the way the inner systems work. At the beginning choose those practices that seem to you the most interesting and beneficial. Remember! To experience benefits of Shatkarma one should understand that he will have to use his willpower and do the practices regularly. Those interested in familiarizing themselves with all possible techniques of Shatkarma “Hatha Yoga Pradipica” and “Gherand Samhita” are recommended.

Recommendations: Be sensible. Begin slowly, do not try to do everything at once.

Benefits: Shankhaprakshalana cleanses not only the large intestine, but the small intestine as well, washes the whole digestive system which has an effect on balancing the energy structure of the human being.

Recommendations: The successful completion of the technique strongly depends on preparation. The best time for the treatment is the days of the Full Moon or the days of Ecadasha - 10 th -11 th day after the Full or New Moon. Two weeks before the treatment follow the light diet, excluding meat as well as spicy, salty, fat, roasted food (if you still have these foods in your menu). You will benefit from hot bath, massages and relaxation. Drink fruit and vegetable juices as much as you can. On the chosen day take a day off and make sure no one will disturb you at home. You start in the morning with an empty stomach. The whole treatment takes 1.5 – 2 hours at the beginning, but when you get familiar with the practice, it takes 40 – 60 min. You can make the treatment significantly easier by having an enema with 2 liters of water twice right before the Shankhaprakshalana.

Cook some plain rice until soft. Remember! Salt is restricted here. Small portion of ghee can be added when it is done.
Make 3 liters of saline water (1 tablespoon for 1 liter), so that it tastes mildly salty.
Drink 1 glass of salty water followed by series of asanas (see below).
Drink 1 more glass. Repeat the series.
Drink 4 - 6 more glasses. After each glass the series of asanas must be done. As soon as you feel like going to the toilet do not hesitate, empty yourself. If the feeling does not come, go to the toilet and help yourself by pressing the belly with the hands. If needed, complete one more series of asanas but this time do not drink water beforehand. Doing the exercises concentrate on stretching and visualize the coming relief.
Each time after visiting the toilet rinse anus and put ointment on it.
After the first success keep on drinking water. Do exercises after each glass and go to the toilet when you feel need it. Continue this part until the water comes out clean. Approximately 12 glasses of salty water will be drunk.
As soon as water comes out clean, stop doing the exercises.
Drink 1 -2 glasses of plain water and throw it up. (see Vamana Dhauti ).
Relaxation. Total rest is essential. This stage of the practice should be performed at one's own pace. During this time the whole digestive system is given a chance to revitalize itself. 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 the resting period. Try to maintain silence. Passing urine at this time is perfectly normal.
Special meal must be eaten 45 minutes after finishing the treatment. Remember! Do not drink before having the first meal.

The series of asanas: The exercises are very simple and help to move the water through the intestines, opening all sphincters from stomach till anus.

Tadasana – Tree Pose: Stand with the feet shoulder-width apart and the arms by the sides. Steady the body and distribute the weight equally on both feet. Raise the arms over the head. Interlock the fingers and turn the palms upward. Place the hands on the top of the head. Fix the eyes at the point on the wall slightly above the level of the head. The eyes should remain in this position throughout the practice. Inhale and stretch the arms, shoulders and chest upward. Raise the heels coming up on the toes. Stretch the whole body from bottom to top, without losing balance or moving the feet. Hold the breath and the position for a few seconds. At first it may be difficult to maintain balance but with practice it becomes easier. Lower the heels while breathing out and bring the hands to the top of the head. This is one round. Repeat it 8 times.

Tiriyaka Tadasana – Swaying Tree Pose: Stand in Tadasana. Fix the gaze on a point directly in front. Exhale and bend to the right side from the waist. Do not bend forward or backward or twist the trunk. Inhale and slowly come to the upright position. Repeat on the left side. Return to the upright position, exhale while bringing the arms down to the sides. This completes one round. Repeat it 8 times.

Kati Chakrasana – Waist Rotating Pose: Stand straight with the feet about 60 centimeters apart. Take a deep breath in while raising the arms to shoulder level. Breathe out and twist the body to the left, bring the left hand to the right shoulder and wrap the right arm around the left side of the waist, look over the right shoulder as far as possible. Keep the back of the neck straight. The top of the spine is the fixed point around which the head turns. Inhale, stretch up, exhale and accentuate the twist. Try to stretch the abdomen gently. Inhale and return to the starting position. Repeat on the other side. Keep the feet firmly on the ground while twisting. This is one round. Repeat 8 times.

Tiriyaka Bhujangasana – Twisting Cobra Pose: Assume the final position of Bhujangasana with the legs separated about half a meter with the heels up and the feet are on the ball of the foot. Look forward. Twist the head and the upper part of the trunk, and look over the left shoulder. Gaze at the heel of the right foot. In the final position, the arms remain straight or slightly bent as the shoulders and trunk are twisted. Try to feel a diagonal stretch of the abdomen. Slowly return to the central position. Repeat on the other side. This is one round. Repeat it 8 times.

Udarakarshanasana – Abdominal Stretch Pose: Sit in the squatting position with the feet apart and the hands on the knees. Breathe in deeply. Breathing out, bring the right knee to the floor near the left foot. Using the left hand as a lever, push the left knee towards the right side, simultaneously twisting to the left. Keep the inside of the right foot on the floor. Try to squeeze the lower abdomen with the combined pressure of both thighs. Look over the left shoulder. Hold the breath out for 3 – 5 seconds in the final position. Breathe in when returning to the starting position. Repeat on the other side. This is one round. Repeat 8 times.

Special meal: Forty-five minutes after completing Shankhaprakshalana a portion of plain, well-done rice should be eaten. The rice provides a simple, easily digestible packing material in the form of carbohydrate, and creates mucus, which protects the inner lining of the alimentary canal. A little portion of ghee (clarified butter) can be added to the rice. In about four hours, when you feel hunger, eat a fresh salad. Start eating yogurt the day after shankhaprakshalana.

Recommendations: Several days after Shankhaprakshalana retrain from hot, fat, salty and fried food. On the whole, Shankhaprakshalana is an excellent springboard for those who firmly decided to change the diet to the healthy one. (see ‘Principals of the Healthy Diet' ).

In case of failure: If everything was done correctly but the water does not come out, the stomach is full and you feel like vomiting, it means that the sphincter between stomach and duodenum does not open and the drunken water is stuck in the stomach. Keep calm, breathe deeply, simultaneously massaging the stomach area from the left to the right, as if you were squeezing the water out of the stomach towards the small intestine till you feel that the tension in the stomach disappear. It means that the sphincter opened and the water went further down the alimentary channel. If you do not feel heaviness in the stomach, but the water still does not come out, it means that the wind stoppers in the intestines impede the passage down. In this case do Shirshasana (Head stand), Sarvangasana (Shoulder stand) or any other inverted asana.

If you feel tired, drink one glass of plain water and do Vamana Dhauti (throw up).

Remember! Even if the first Shankhaprakshalana was not the easy one or it was a complete failure, do not despair. Next time prepare more thoroughly and try again.

Contraindications: stomach ulcer; acute illness of the alimentary channel such as dysentery, diarrhea, colitis; appendicitis; tuberculosis of intestines, cancer. In these cases urine-therapy is recommended. Do not do Shankhaprakshalana if you have the flu or feel weak.

Frequency: For prophylactic, it is recommended to do Shankhaprakshalana twice a year: in spring and in autumn. However, if you intend to fight diseases of alimentary channel you should do it more often. Remember! People with predominating Vata dosha are advised not to do Shankhaprakshalana more often than once a month; Pitta and Kapha doshas may do it once in two weeks.

Vahnisara Dhauti, also known as Agnisara Kriya is a practice that involves moving the ‘fire' in the body. “Vahni' and ‘Agni' mean ‘fire'. ‘Sar' means ‘essence'. On the physical level, the ‘essence of fire' is located in the navel region. The practice involves conscious movement of the abdominal muscles and organs that creates internal heat.

Benefits: This practice massages all the abdominal nerves, strengthens the muscles and stimulates the associated nerves, encouraging the best possible functioning of these organs, it also relieves the heart. It promotes the correct secretion of digestive juices and thereby allows optimum assimilation of nutrients. It prevents and removes various digestive maladies such as constipation, indigestion, hyper-acidity, hypoacidity, flatulence, constipation and sluggish liver.

Exhale; pull the abdomen in. Perform Moola , Uddiyana and Jalandhara bandhas. Relax Moola and Uddiyana bandhas and start expanding and pulling in the abdomen as long as you are able to retain the breath. In the end pull the abdomen in, relax the bandhas, straighten the trunk and slowly inhale concentrating on the process of inhalation. Close your eyes. Visualize that the air slowly penetrates through the diaphragm to the navel area. Concentrate on the internal heat, imaging that the inner fire cleanses the body.

Mastering: As you mastering the technique practice longer retention. With time the contractions of the abdomen may reach up to 100. You may try to perform Vahnisara Dhauti in different asanas.

Danta Dhauti – teeth cleaning. Here a toothbrush and paste can be used. Frequency: every day after a meal. Along with that, you can whiten you teeth and strengthen the gums by rubbing the teeth and the gums with 1). a salt-sodium mixture (1:1) Frequency: once a week; 2). by chewing an eucalyptus leaf, that helps to fight bacterias. Frequency: Twice-three times a week.

Jivha Dhauti – cleaning the tongue by rubbing it with the joined fingers in a downward motion, and then squeezing it with fingers and the thumb. A teaspoon can be used to rub the tongue.

Karna Dhauti – cleaning the ears with the middle finger and nothing smaller. When the ears are clean, massage them gently.

Kapalrandhara Dhauti – cleaning the upper back part of the palate. A soft toothbrush can be used.

Chakshu Dhauti – bathing the eyes with water. While washing your face keep the eyes open. If you have an eye infection than tepid saline water or urine can be used. Frequency: Every day.

Vaman Dhauti – regurgitative cleansing. “Vaman” means “vomiting” or “burp”.

Benefits: Vaman Dhauti not only purifies stomach but using this technique, you can change direction of the Apana Vayu flow. Normally Apana Vayu flows downwards. Vaman Dhauti provokes it to flow upwards that brings rejuvenative effect.

Technique: Stand near a sink or a toilet. Drink fast 2 glasses of salty water. Lean forward, open the mouth and place the middle and index fingers on the back of the tongue as far as possible. Gently rub and press the back of the tongue. This should induce the water to gush out from the stomach. When the flow of water ceases, drink fast two more glasses of water and repeat the process. Continue vomiting until stomach is empty.

Benefits: Basti is an enema. Basti washes all the large intestine washing out dead bacterias, excremental stones, intestinal worms and internal heat. Basti cures such diseases as constipation, weak digestion, bad appetite, strengthens the solar plexus. On the energy level, Basti changes direction of Apana Vayu , lifting Apana up to the solar plexus and stimulates the Manipura Chakra . As a result of all said above you gain a feeling of lightness in the abdomen, general clarity, wisdom, confidence and strength.

The best time for Basti is the early morning.

The stomach should be empty. If you have eaten wait at least three hours.
Make sure the environment is warm, comfortable and clean, an area where you can lie down is not far from the toilet.
The simplest way to do Basti is by using an enema with 2 liters of slightly saline water. The water must be salty to prevent absorption into the intestines. The water itself has to be neither hot nor cold, it must be a little bit cool so that to irritate intestines.

To hold the treatment suspend the enema about one meter from the floor, open the valve on the tip and allow all the air to be expelled from the tube. Lubricate the tip of the enema and anal orifice with cream or oil, lie on your back or on your left side with the left leg extended and the right knee flexed, or assume a hands and knees position with the elevated buttocks and the head down. Carefully and slowly, insert the tip into the rectum. Remember! You do not have to insert it too far. Open the valve of the tip allowing all the water to enter, and then remove the tip. Perform a headstand or any inverted asana. When you feel like it go to the toilet. You can help yourself to empty the belly by massaging the abdomen and by doing stretching movements. Repeat the treatment if you feel it is necessary.

Possible difficulties: If you do not feel that the water enters, it may happen if the tip comes up against the wall of the rectum, move the tip a little until you feel that the water enters.

If after a while you feel discomfort and fullness (it may happen if the water comes up against an excremental stone or a wind stopper) stop the water, relax, and massage the belly with circular movements from the left to the right. As soon as unpleasant feeling disappears, continue the treatment.

If you feel urgent necessity to empty the belly while doing Basti, do not hesitate, go to the toilet and empty the belly. Repeat the treatment from the beginning.

Do not give up if you had difficulties to hold the first treatment to the end. It means your intestines are stuffed. In a week, repeat Basti. Be patient, in a time the intestines will be cleaned out from the old, stuck to the walls excrement and the treatment will go easily and quickly.

As health-improving measures, it is recommended to do Basti once a week and not more often. Otherwise, the intestines will loose the ability to empty themselves.

In the modern world, filled with pollutions, allergens and dust, it is important to keep nasal passages clean and healthy. It is no surprise that with the assault of chemicals, fragrances, pollution, dust, pollen etc… that our nostrils are under enormous stress and there is an enormous rise in the number of people thereby suffering various forms of nasal congestion and respiratory illnesses. Modern day diet also tends to favor foods that increase the body's production of mucus, thereby creating an imbalance and clogging up the nasal passages and sinuses.

“Neti cleans up the head and gives clairvoyance. (Increases insight, sharpens perception). It also destroys all diseases which show themselves above the throat” (“Hatha Yoga Pradipica” 2:30)

Thus, the benefits of Neti are much appreciated. Neti cleanses all nasal cavities washing out dust, small particles and old mucus that helps the even breathing. Neti cleanses the nasal diaphragms, rich with nerve endings. That helps the nose respond appropriately to the air we breathe. Neti stimulates, restores and toughens up all the ear-throat-nose system. Neti benefits the eyes by stimulating the tear channels and tear glands. The eyes become bright and shiny. Neti makes the head more clear and the voice much nicer. Neti practitioners gain better concentration and better memory. The face muscles become more relaxed, the skin of the face becomes smoother. As the air evenly flows through both nostrils, it equally stimulates both brain semi spheres, which brings harmony and balance to all body systems. The frontal segments of the brain responsible for higher mental abilities start functioning optimally. As a result, your intuition is improved and you develop creativity. Practice of Neti directly stimulates Ajna Chakra.

You will need a Neti Pot or any small teapot could do, providing the spout is the right shape and size. It should be able to hold about a mug full of water, and you should be able to pour this water down your nostrils without splashing it over. Some people use a syringe.

You will also need some good quality, pure sea salt. The water temperature may be cool, if you intend to toughen up, or warm, if you feel weak or have a flue. Dilute some salt in the water; make sure it is a tear-taste. If the water over salted or not salty enough you will experience irritation in the nostrils. If you have any chronic nasal diseases, you may add one or two drops of iodine.

Once your Neti pot is filled with water at the right temperature and degree of salinity, bend forward and then tilt the head to one side. Relax, breath through the mouth and pour gently the salted water through the upper nostril. Breathe through the mouth. Pour half of the water through one nostril, then blow your nose gently. Tilt the head to the other side and pour the rest of the water through the other nostril. Gently blow the nose.

At the end of the treatment, perform several slow deep side bends and back-and-forward bends combined with deep breathing through the nose. Gently blow the nose again. Be careful! If you blow the nose too hard, the water can block the ears!

“Looking intently with an unwavering gaze at a small point until tears are shed, is known as Trataka by the acharyas (teachers).

Trataka eradicates all eye diseases, fatigue and sloth and prevents these problems”. (“Hatha Yoga Pradipica” 2:31; 32)

Benefits: Trataka benefits not only the eyes but a whole range of physiological and mental functions. It is therapeutic in depression, insomnia, allergy, anxiety and postural problems. Not only that, further results of one-pointedness of the mind are strong willpower, improved memory and concentrative ability. Physiologically, Trataka relieves eye ailments such as eye strain and headache, myopia, astigmatism and even early stages of cataract. Trataka unlocks the inherent energy of the mind and channels it to the dormant areas of the unconscious. The eyes become clear bright, able to see the reality beyond appearances. This practice stimulates Ajna chakra and you develop telepathy, telekinesis, psychic healing and so on.

Trataka is a deceptively simple but powerful practice. Trataka means “to gaze steadily at a fixed point” and there are two forms of the practice. One is “Bahiranga” or External Trataka – gazing at an object or symbol; “Antaranga” or Internal Trataka – clear and stable inner visualization of an object.

In the practice of Trataka, an object is gazed at until its subtle form manifests in front of the closed eyes. The point of concentration is usually a symbol or an object that activates the inner potential and can absorb the mind. The symbol most commonly used is a candle flame, because even after the eyes are closed, the impression remains naturally for some time, and then Antaranga Trataka can easily be performed. The purpose of focusing the eyes on an external object is to arouse the internal vision and make it steady by stopping the eye movements.

In Trataka the result is a “blanking out” of visual perception, and in the wake of this suspension, the central nervous system begins to function in isolation. When the brain is isolated from the sense modalities and from the associated mental process, ideas, memories, etc., triggered by these thought impressions, spiritual consciousness emerges. The higher brain, liberated from time and space, is experienced.

The symbol most commonly used is a candle flame, because even after the eyes are closed, the impression remains naturally for some time, and then antaranga trataka can easily be performed.

There are many other equally effective symbols for Trataka apart from the candle flame, such as a crystal ball, yantra , mandala , chakra , the symbol OM , the Full Moon, a star, the rising or setting Sun (when it is orange, not yellow, at this time the air is particularly rich with the healing prana ). These are the most effective, but Trataka can also be done on a rose, a tree, a mountain, the sea, the sky, a rock, a black dot or any object of your choice.

Caution! Be careful when selecting the Trataka object because any object leaves a mental impression and stimulates certain brain centers. Do not use symbol, yantra or mandala that meaning you do not understand clearly.

Recommendations: Trataka can be done at any time but is more effective when performed on an empty stomach.

* Sit in a comfortable meditative pose – Siddhasana , Sukhasana , Vajrasana or just sit on a chair – keep your back straight, bend forward a bit, place the hands on the knees in either Gnyana or Chin mudra . Close your eyes and concentrate on deep breathing. Look at yourself from inside with inner vision; release any tension you may find.

* Open your eyes and gaze at the middle portion of the flame. Ideally, one should focus on the red tip of the vick, as it does not move due to the draft.

* While gazing, try to establish an inner connection with the flame, to ketch its vibrations.

* When your eyes begin to water or tire, close the eyes, but keep them fixed on the flame impression in Chidakasha (the inner screen in front of your closed eyes).

Remember! Only having your consciousness stabilized you will be able to stabilize the image of the object.

* Study the inner image – its colour and shape. Keep in touch with the object.

* During the practice, keep your mind empty of any thoughts. Realize only the object of concentration.

* If any thought appears in your mind try to look at it from aside, do not get involved into thinking process. Let the thought vanish.

* If during the practice of Trataka, you experience an uncontrolled flow of thoughts you have to perform Mantra Japa or visualize that you inhale through the head and exhale to the belly.

Mastering: Begin practicing Trataka from 10 minutes and gradually come to 20 minutes.

Recommendations: If at the beginning your eyes start to sore soon and you cannot stop blinking you may perform the practice in a set of short series, several days later the eyes get use to it and you will be able to gaze at on object for a long time without blinking.

* Close your eyes and concentrate on deep breathing. Look at yourself from inside with inner vision; release any tension you may find.

* Visualize your object on your inner screen Chidakasha (the inner screen in front of your closed eyes).

* Be tuned in the chosen object. Concentrate on it. Try to feel its vibrations. Inhale its vibrations into Ajna Chakra , exhale back to the object.

* Try to see the object clearly and steadily in the dark space in front of the closed eyes (Chidakasha).

Remember! Only having your consciousness stabilized will you be able stabilize the image of the object.

* Study the inner image – its colour and shape. Keep in touch with the object.

* During the practice, keep your mind empty of any thoughts. Realize only the object of concentration.

* If any thought appears in your mind try to look at it from aside, do not get involved into thinking process. Let the thought vanish.

* If during practicing Trataka you experience an uncontrolled flow of thoughts, you have to perform Mantra Japa or visualize that you inhale through the head and exhale to the belly.

Mastering: Practice from five to twenty minutes. This practice has to be cultivated over a long period.

“Nauli is foremost of the Hatha Yoga practices. It kindles the digestive fire, removing indigestion, sluggish digestion and all disorders of the doshas, and brings about happiness.” (“Hatha Yoga Pradipica” 2:34)

Benefits: Nauli quickly tones the abdominal muscles, nerves, intestines, reproductive, excretory and urinary organs. Every part of the internal system is stimulated by this practice. It balances the endocrine system and helps to control the production of sex hormones. Nauli is especially useful for alleviating constipation, indigestion, nervous diarrhea, acidity, flatulence, depression, hormonal imbalances, sexual and urinary disorders, laziness, dullness, lack of energy and emotional disturbances. Through its practice one can control sensual desires and strengthen one's willpower.

Contraindications: Those suffering from heart diseases, high blood pressure, hernia, ulcer, as well as those after an operation can not practice Nauli.

The Sanskrit “Nauli” comes from the root word “nala” or “nali, which means a tubular vessel, vein or nerve of the body: a reed or hollow stalk. The word “nala” is also the Sanskrit for the rectus abdominii. In the “Gherand Samhita” it is known as “laulika”. “Laulika” comes from the word “lola” which means “to roll” or “to agitate”. Nauli is the practice of contracting and isolating the rectus abdominii muscles.

“Lean forward, protrude the abdomen and (the muscles) from right to left with speed, this is called Nauli by the siddhas” (“Hatha Yoga Pradipica 2:33)

The rectus abdominii are the two long vertical muscles situated in front of the abdomen, which run from under the centre of the ribcage to the pubic bone. Though these are the muscles you manipulating in Nauli, the external oblique and transverse abdoninii are also used.

When the muscles are pulled together and the middle group of muscles protrudes, it is Madhyama Nauli. When the rectus abdominii muscles protrude on the left side, it is called Dakshina Nauli. When the muscles protrude on the right side, it is called Vama Nauli. There is also Dynamic Nauli. Remember! Before attempting Nauli, you must be able to perform Uddiyana bandha properly.

* Bend the knees, place the palms just above the knees, thumbs on the insides of the thighs and fingers touching the outsides or with all fingers turned inside.

* Breathe in deeply through the nose and exhale quickly, empty the lungs completely. *Hold the breathing.

* Lift the right hand slightly off the knee, keeping all the pressure on the left side. This will automatically isolate the rectus abdominii muscles on the left. This is Dakshina Nauli.

* Stand erect slowly and breathe in very slowly through the nose. Consciously follow the process of inhalation.

* Start to roll the muscles to the other side, but before they reach the opposite side, hold them in the middle. This is Madhyama Nauli.

* In order to roll the muscles, slowly bring the weight back onto the hand, which was lifted from the knee.

* Stand erect slowly and breathe in very slowly through the nose. Consciously follow the process of inhalation.

* Try to move the weight of the body from the right hand to the left hand and back while maintaining Bahiranga Kumbhaka (external retention).

* Stand erect slowly and breathe in very slowly through the nose. Consciously follow the process of inhalation.

* Exhale, perform Bahiranga Kumbhaka (external retention), and start moving abdominal muscles in a wave-like motion from right to left 4 times; from left to right 4 times; and again from right to left 2 times. This is one round. The right-left order is given due to the anatomy of the intestines.

Mastering: Gradually increase the number of motions in one round following 2:2:1 scheme and the number of rounds. Gradually begin to control the practice so that the hands remain fixed on the legs. At first Nauli is practiced with the hands just above the knees and the body bent forward. Once this is performed you can practice in a more erect position, with the hands placed on the upper thighs. Practice Nauli in Siddhasana , Vajrasana or Padmasana . Initially it will be difficult to control the muscles in the sitting position, so it is better to perfect Nauli in the standing position first.

“Kapal” means the “cranium” or “forehead”. “Bhati” means “light” or “splendor”, but also “perception” and “knowledge”.

Kapalabhati is a pranayama technique that invigorates the entire brain and awakens the dormant centres responsible for subtle perception.

Benefits: Normal breathing is characterized by active contraction of only the inspiratory muscles, such as the diaphragm and external intercostals. Expiration occurs passively on the cessation of this contraction of the internal intercostals. Kapalabhati reverses this process – exhalation is active while inhalation is passive. This induces a reversal in the flow of the nerve impulses to and from the brain bringing about stimulation and awakening of the brain centers. It also massages the brain.

The “Gherand Samhita” says that these practices not only rid the sinuses of old mucus, but also make one attractive and prevent the aging process from occurring by relaxing facial muscles and nerves. It rejuvenates tired cells and nerves, keeping the face young, shining and wrinkle free. On the spiritual level these practices stimulate and awake Ajna Chakra .

* Sit in a comfortable meditative pose and prepare yourself as for meditation – with the spine erect, hands on the knees.

* Inhale deeply and perform 20 rapid respirations through both nostrils, placing more emphasis on exhalation.

* After the last exhalation, inhale deeply through the nose and exhale quickly through the mouth, slightly pursing the lips.

* With Kumbhaka, perform Moola , Uddiyana and Jalandhara bandhas in the given order, but almost simultaneously.

* Using your mental power, but not any other force, pull Moola bandha gently up the spine.

* When the trunk is erect and the head is raised, inhale slowly through the nose, totally concentrating on the process of inhalation.

Frequency and mastering: Practice Kapalabhati every day. When this is perfected, gradually, once a week add one more round, so that in four weeks you come to 5 rounds. Adding 10 breathes to each round come to 100 – 200 breathes in each round

Remember! Kapalabhati should be done after Neti , before or after asana , but before concentration or meditation .

Possible difficulties: If you experience dizziness while practicing, you are using too much force, so stop and sit quietly and then continue with less force and more awareness. Inhalation should be spontaneous and not controlled, while exhalation should not make you feel breathless before completing the round.

The next practice of Kapalabhati, Vyutkrama, is similar to Jala Neti and is sometimes given as part of Neti. “Vyutkrama” means “expelling system”. You will need a glass of water. The water temperature may be cool, if you intend to toughen up, or warm, if you feel weak or have the flu. Dilute some salt in the water aiming for tear-taste. If the water is over salted or not salty enough you will experience irritation in the nostrils. If you have any chronic nasal diseases, you may add one or two drops of iodine.

Benefits: This practice has all values of Neti and Kapalabhati , but the stimulating effect is stronger, and it also stimulates cleansing of the bronchus. This practice should be done after perfection of Neti and Kapalabhati.

* Place the edge of the glass on the root of the nose. Make sure that the lower part of the nostrils is under water, but you still can breath through the upper part.

Recommendations: It is important to relax while sucking the water in and there should be absolutely no fear. If there is any pain in the nose during the practice it usually means that the water contains either too little or too much salt.

This practice, Sheetkrama, is the reverse of Vyutkrama. The word “sheet' means “cool' or ‘passive'. In this practice you take a mouthful of warm salty water, but instead of swallowing it you expel it through the nose. You should remain relaxed throughout the practice.