GGMYK - Yoga Simplified - Yogic Kriyas - Cleaning processes in Yoga

IV. Nauli - Agnisar – Uddiyan Kriyas:
Breathing activities are involved in Nauli Kriyas:

Breathing in, holding the breath, breathing out play an important role in these Kriyas.

Agnisar Kriya:
One has to spread a good cloth, carpet or blanket on the floor and sit on it in the Vajrasan posture and inhale in fully and exhale totally leaning forward a little. The stomach should be sucked in and retained in that state as long as possible. Slowly the air is inhaled and all the parts of the stomach are gradually brought to their normal position. This is called one chakra or a round. One may practice 3 to 4 such rounds.

The Agnisar Kriya can be practiced in the standing posture also in the same way.

Some experts opine this as a Dhauti Kriya.

Uddiyan Kriya:
One should sit either in Sukhasan or Padmasan on a small pillow. First inhale in and then exhale totally through mouth. Holding the breath outside, the stomach should be sucked in to its maximum, so that it seems touching the backbone. After being in that state for some time inhale slowly. It is repeated 3 to 4 times. This can be practiced even in standing position in the same way.

Nauli Kriya:
After practicing Agnisar Kriya and Uddiyan Kriya perfectly, then only one should attempt Nauli Kriya. Making center of the abdomen as a pipe is important in this exercise. The practitioner has to stand and keep his hands on thighs and inhale to maximum and exhale totally. Now the abdomen is sucked in such a way that it touches the back bone. At this stage, the center of the abdomen is turned as a vertical pipe. Gradually one hand is lifted from the thigh and raised. The pipe like abdomen is moved from one side to the other. Then another hand is raised and the process is repeated.

Note: Nauli Kriya is to be attempted after attending to the calls of nature, empty stomach before breakfast. It should never be attempted after meals. People below 14 years of age or suffering from fever or high blood pressure, ulcer, hernia and pregnant women should not attempt Nauli Kriya.

Advantages:
Nauli Kriya cures the diseases of stomach and liver, increases appetite - removes potential disabilities.

Nauli Kriyas such as central nauli, right nauli, left nauli etc. are to be practiced strictly under the guidance of experts.

V. Kapalbhati, Bhastrika Kriyas:

Kapalbhati: It is the process of cleaning the brain and the central top of the head. Breath should be inhaled fully upto navel and should be exhaled three to four times with maximum force. Inhalation should be natural but exhalation should be deliberate, while exhaling it should be breathed out through the nose with hissing sounds.

Advantages:
This activity sharpens the thinking ability, inculcates self-confidence and also helps in developing the memory and knowledge. It makes the face charming.

Bhastrika:
Bhastrika is also like Kapalbhati Kriya. Breath is continuously inhaled and exhaled without any interruption. Forceful exhalation is important in Kapalbhati, whereas inhalation and exhalation both are equally forceful in Bhastrika.

Advantages:
Bhastrika helps in reducing gases, constipation and acidity.

Note:
Stomach should be expanded when breathing in and it should be contracted when breathing out in both Kapalbhati Kriya and Bhastrika.

VI. Tratak Kriya:
Continuous gazing an object is called Tratak.

a. This is an eye activity. Sit in one posture constantly without moving and gaze at a particular object constantly like $ or any other symbol placed at a distance of about two feet parallel to the height of the eye on a wall without blinking for as long as possible. b. A candle may be lit and placed on a small table or a stool at the parallel height of the eye and sit at a distance of two feet from it and practice Tratak Kriya continuously as long as possible

c. Hand may be stretched straight keeping the thumb up. The thumb may be looked at constantly as long as possible. If one feels burning sensation in the eyes or tears roll in the eyes the practice should be immediately stopped. The same may again be mentally practiced with closed eyes also. Soon after the completion of the Tratak exercises, palms should

be rubbed thoroughly to warm. The warm palms are placed on the closed eyes for some time.

After Tratak Kriyas, eyes are cleaned with water by using especially designed eye wash cups which are available in Yoga centers. Fill two eye wash cups with pure drinking water, lower the head and place these eye cups on the closed eyes. Slowly raise the head, blinking the eyes so that the water enters into the eyes and they get cleaned.

After few seconds remove the eye cups and throw away the water. Repeat the same process again filling the cups with fresh water.

Advantages:
Eye diseases are prevented, sight is improved, concentration develops, will power increases and mind feels peace and calm. It is an excellent preparation for meditation.

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People used to follow these six activities. They were the part of routine life in olden days. We have to practice them deliberately as special activity these days, because there is air pollution, water contamination and food adulteration everywhere. Under these circumstances the importance of these Shatkriyas or the six activities has increased and everyone has to take benefit by learning and then regularly practicing.
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