Spring Cleansing
Throughout the world we are either hitting the middle of spring
or autumn. The perfect time to practice a few yogic cleansing
techniques to cleanse the body and mind, boost the immune system
and prevent disease.
The
hatha yoga cleansing processes have been placed into six groups
of purification practices known as shatkarmas, ‘Shat’
meaning six and ‘karma’ meaning action. They are
described in the ancient texts of the Hatha Yoga Pradipika and
Gherand Samhita. The six shatkarmas are neti, cleansing of the
nasal passages, dhouti, cleansing of the alimentary canal, nauli,
strengthening of the abdominal organs, basti, cleansing of the
large intestine, kapalbhati, cleansing of the frontal area of
the brain and tratak, intense gazing of a point developing concentration
and cleansing the mind. A variety of practices come under these
categories.
They
are used to balance the body, purify the body of toxins and
prevent any illness due to imbalances. The techniques are very
powerful and should not be practised from books alone. It is
necessary to first be instructed by a teacher. It is also important
that these practices are not done daily unless specifically
recommended by your yoga teacher or therapist. Incorrect use
of these cleansing techniques can cause damage and imbalance
to the body and mind. We will look at a few of the practices
that can be practiced often, remembering that you should first
be supervised by a yoga teacher before beginning these practices
on your own.
JALNETI
The aim of the process is to purify the breathing
path right from the nostrils to the throat by using warm saline
water. It removes mucus and pollution from the nasal cavities.
It is also beneficial in reducing allergies and preventing colds
and sinus problems. It helps to clean the eyes, ears and Eustachian
tube as well as increasing the awareness of Ajna chakra.
Procedure
In a jug mix 1 teaspoon of water with 500 mls of warm water.
Fill the neti pot with water. Usually the neti pot holds 125mls.
Bend the knees and place one hand on the knee. Tilt the head
to the side and insert the spout into the upper nostril. Keep
the mouth open and breathe naturally through it. The water will
naturally flow out of the lower nostril. Sometimes a little
water may flow down the throat or face. In this case adjust
the position of the head. Everybody is different and when the
correct position has been found then it becomes very easy. Once
all the water from the pot has gone through the nostrils repeat
on the other side. This can be practiced twice if the pot holds
125mls otherwise use 500 mls of water.
After practicing it is important to dry the nostrils. To do
this lean forward and swing the head in a half rotation from
side to side, exhaling forcefully but without tension as the
head moves downwards, inhaling as the head comes up. If you
feel there is still some water inside then till the head forward
for some time then try blowing your nose, remembering not to
strain.
When?
Jal neti can be practiced everyday if necessary but for a normal
healthy individual once a week is adequate. If one has allergies
then it can be practiced daily.
Contraindications
Those with blocked nostrils should not practice jal neti as
it may cause a blockage of water inside the cavity. It is best
as a preventative so instead practice when both nostrils are
flowing. If you are prone to nose bleeding then again it is
not recommended without advice. Placing a drop of warm ghee
in each nostril before the practice can help. Also for some
people they may have a structural blockage preventing the flow
of water out of the other nostril. Ask your doctor about this.
KAPALBHATI
The process of kapalbhati is related to the breathing process;
however it is not a type of pranayam. Kapalbhati strengthens
and exercises the muscles of the respiratory system. It increases
the efficiency of the lungs, purifies the respiratory system
and increases the supply of oxygen in the blood. It removes
distractions and energises the mind. It strengthens the nervous
system and brings a state of lightness and clarity to the mind.
Procedure
First sit in any comfortable sitting position with the hands
on the knees. Relax the body and breathing naturally bring the
awareness to the breath and abdomen. Inhale deeply and exhale
with a forceful, but never straining, contraction of the abdominal
muscles. The next inhalation will occur passively as the abdominal
muscles relax and expand. There should not be any effort. Continue
with the active exhalation and passive inhalation. If necessary
have a break and breathe naturally and then continue.
Duration
The repetitions can slowly be increased as per the individual’s
capacity and strength. Kapalbhati can be practiced daily on
an empty stomach after asanas. It is good to practice before
pranayama to cleanse and prepare the respiratory system. Up
to 500 repetitions can be practiced daily for a healthy individual.
Precautions
It is said that the ideal ration for kapalbhati is 120 repetitions
per minute. Practicing faster than this is not advisable. Those
with heart problems, high blood pressure and lung problems should
only practice this technique under expert guidance. If there
is any dizziness stop the practice and breathe naturally. Recommence
when ready but with less force. If it continues seek guidance.
Not recommended during pregnancy.
AGNISAR DHOUTI
Agnisar increases the circulation of blood to the digestive
organs, as well as taking away impurities and improving efficiency
of all the organs. Digestion is improved and the agni or fire
is lit. The appetite is stimulated, it removes digestive troubles,
massages and strengthens the abdomen and increases the prana.
Procedure
Stand erect with a distance of 1 to 1.5 ft in between both the
feet. Inhale. Bend the legs, place both the hands on the knees
and exhale. The pressure of the shoulders should come onto the
knees through both the hands. After exhaling completely contract
the abdomen and bring it inwards, towards the spine. Immediately
release the abdomen and continue the contraction and expansion
in a rapid manner until you feel that you need to inhale. Stop
the process and gradually inhale as you stand up.
Duration
This process can be repeated three to four times after exhalation
and practiced until inhalation is needed. It should be practiced
after asanas and pranayama on an empty stomach.
Precautions
The movement of the stomach should not be jerky but should be
done rhythmically. Those with stomach or digestive ailments
should practise the process only under expert guidance. It is
not recommended if there has been any abdominal surgery. It
should be avoided if there is high blood pressure, heart disease,
ulcers, diarrhoea or pregnancy. If there is a lot of heat in
the body it should be followed by a cooling pranayama such as
sheetali.
As well as the yogic cleansing techniques there are some other
recommendations to take into consideration when trying to purify
the body.
- A natural, wholefood, preferably vegetarian, diet full of
fresh fruit and vegetables, both raw and cooked, whole grains,
lentils, legumes, nuts and seeds. Try to fill between half to
two thirds of the diet with fruit and vegetables. Avoid salt,
sugar, saturated fats, fried and fast foods, alcohol, caffeine
and cigarettes.
-
Make sure you drink enough fluids. If you are eating lots of
fresh fruits and vegetables then the fluids needed are less.
Don’t drink just to complete the daily two litres of water
like many books say. It is important to listen to the body.
It tells you when it needs water and you can also check your
urine so you will know if the amount you are drinking is sufficient.
If you drink too much water it can lead to loss of electrolytes
as well as water retention.
-
Once a week have a fruit and vegetable fast. Eating only fresh
fruit and steamed or raw vegetables. It gives the digestive
system a little break and will also help to clear any old waste.
Drink warm water with lemon or herbal teas. If you find it difficult
to do this all day then substitute just one meal with fruits
and vegetables.
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Regular exercise is also important, whether it is sun salutations
as exercise or walking, swimming or other forms of exercise.
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Dry skin brushing is very good for improving the circulation,
getting rid of cellulite and toxins as well as dead skin cells,
leaving the skin glowing. All you need to do is get a body brush
and brush the body in circular motions from the feet and arms
towards the heart before you take your shower.
-
Self massage is also good for improving the circulation, skin
appearance and is soothing and relaxing for the mind. After
dry skin brushing massage any cold pressed vegetable oil into
the skin, first warming it with the hands. Massage in upward
strokes towards the heart.
There are so many ways to cleanse and detoxify the body and
it is becoming increasingly necessary to do this both for our
body and mind. By following a yogic lifestyle we can remain
happy, healthy and fee of disease.
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By Kate Woodworth
