Shatkarmas or Shud Kriyas Yoga
The Human body is just like a machine. Similar to machine which requires inner and outer cleanliness for smooth and Systematic Functionning, human machine also needs inner and outer cleanliness which is easy but inner cleanliness is slightly difficult. As a matter of fact, the inner cleanliness of our body can be done properly by Shudhi kriyas which are called Shatkarmas.
\Shatkarmas means-six Action. The cleanliness of internal organs of our body can be done by six action. Shatkarmas or shudhi kriyas are verry essential for maintaining the health of our body.
There are following Shatkarmas / Shudi Kriyas.
1. Neti
Neti for upper nasal tract (from throat to nostrils) Neti means cleansing and clearing of the nasal passage. This is of two types: Jalaneti and Sutraneti. Before doing Jalaneti and Sutraneti, a few drops of warm ghee should be put into each nostril while in the supine position.
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| Neti |
This lubricates and eases elimination of mucous through the nostril. The face should then be covered with a folded towel and pressure should be applied around the area near the nose. Jalaneti -It is known as the nasal douche, Jalaneti is another technique for nasal cleansing, the only difference being that the cleansing is done with salt water. This is done with a special kind of vessel with a spout called Neti Lota. Boiled water should be cooled until it is lukewarm and should be mixed with a teaspoonful of salt.
2. Dhouti
Dhauti for digestive tract up to stomach.
Dhauti is a very important technique of auto-cleansing. While there are many kinds of Dhauti, the most important ones are explained here.
Vastra Dhauti
This is done with white muslin cloth (about 14 feet long and 2’’ wide). The cloth must be sterilized and kept in a closed container. This strip is dipped in lukewarm water and one end is taken deep into the mouth using the index and middle fingers. The cloth is then swallowed slowly and carefully along with the saliva. With the help of some warm water, the cloth should be swallowed little by little until only a small portion remains outside. This should be followed by Nauli or Uddiyana. The strip should then be drawn out slowly with both the hands. The whole process should not exceed 10 minutes.
This process should be practised on an empty stomach only and the strip should be removed within 10 minutes of insertion. The person should remain quiet. In case of an itching sensation, stop for a while and continue insertion after the feeling has passed. Persons suffering from gastric and duodenal ulcers, hypertension, heart
problems and hernia should not practise this kriya. It should be performed under expert supervision, once in a week.
Vastra Dhouti is known to be beneficial in cases of Asthma, Bronchitis, chronic cough and other respiratory disorders. It removes excessive bile and phlegm from the stomach. It is effective in indigestion.
Vamana Dhauti or Kunjal
For this procedure, lukewarm water should be flavored with aniseed and cardamom. While in Kagasana, the person should drink four to six glasses of this water or as much as possible in quick succession until he feels nauseated. Immediately after this, standing up, the person should bend forward and insert the first three fingers of the right hand far back into the mouth until he vomits and the water gushes out of the mouth. This process should be continued until all the water comes out and the stomach becomes empty.
Vamana Dhauti should be practised early in the morning on an empty stomach. The water should be drunk quickly. If required, Jalaneti should be practised immediately after. In cases of bronchial asthma, diabetes, constipation, arthritis and flatulence, a little salt should be added to the water to expel the accumulated phlegm and other toxins from the digestive system. However, a person suffering from stomach ulcers, heart problems and hernia should avoid this kriya. On the other hand, persons suffering from high blood pressure can practise this kriya with plain water or aniseed
cardamom water without salt, under expert guidance. The kriya should be practised once a week or more often if required.
Vaman Dhauti is recommended for patients suffering from indigestion, asthma, diabetes, constipation or chronic cold. It cleans the upper portion of the gastrointestinal tract by removing excessive mucosal secretions and bile from the system.
3. Basti
Basti for lower digestive tract especially rectum.
Jal Basti
Sthal Basti
Jal Basti
Stand erect in water up to navel.
Lean forward and place the hands on the knees. Perform, Uddiyana bandha and expand the anal sphincter. Pull the water into the bowel for sometime and then expel it forcefully through anus. It can also be performed by sitting in cool, fresh water up to navel while doing
Aswini
Mudra
Sthal Basti
Sit in Paschimottanasana.
Adopt Aswini mudra for at least 25-30 times, sucking air into bowel through anus. Hold it for sometime and then expel it through anus.
4. Nauli
Nauli for abdominal muscles and internal organs. (Agnisara is the preparatory phase for Nauli) Nauli means isolation of the abdominal recti (Abdominal muscles). This yogic technique massages the entire abdomen by contracting and isolating the belly (abdomen) muscles (especially the rectus abdominis). It is an abdominal exercise and is practised in a standing position with both legs apart and bending slightly at the knees and stooping forward. With the fingers spread wide, place the hands on the thighs just above the knees. Inhale deeply. While exhaling, the abdomen should be contracted back towards the spine and downward and forward strokes to the abdominal recti should be maintained. The recti will contract and stand out isolated from other muscles. This is Madhyama Nauli.
5. Tratak
Tratak is an important eye exercise done by focusing the eye on a selected object (to be performed under expert guidance). Sit in an erect, comfortable position and place an object (a burning candle or diya) at eye level at a distance of around three
feet from the face. This should be done in a closed room to ensure a steady flame.After closing the eyes for a few seconds, open them and gaze at the brightest spot ofthe flame above the wick. Continue doing this without moving the eye ball or blinking. Concentrate on the object until eyes are tired or watery.
Relax, close eyes and feel the after image of the flame. Open your eyes as it fades away. Repeat the procedure for another four to five times. Then close eyes and relax completely. This exercise can be done any time. It is however recommended that you do it early in
the morning or late at night, daily for 15 to 20 minutes. The body should not be moved throughout the practice.
6. Kapalbhati
Jalaneti should be followed by the proper drying of the nose by bending in all directions and exhaling forcefully, as any water residue can cause cold or Sinusitis. This is known as Kapalabhati. It can also be done in a standing position, with the legs apart and both the hands at the back. Bending forward, the water should be exhaled quickly through the nostril. The neck should be moved forward, backward and to the left and right. Exhalation should be forceful and vigorous and should be accompanied by a hissing sound.
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