Kriyas

KRIYAS

          Kriyas are cleansing practices. It refer to special yoga techniques developed by the Yogis meant to cleanse the internal organs.

Objectives:

1.   Cleanse the inner tracts namely the optical pah, respiratory tract and Gadto intestinal tract (GIT) and refresh the inner passages. Tardiness is thereby removed.

2.   Develop an inner awareness.

3.   Desensitize the possible hypersensitive reactions in the pathways.

4.   Build the stamina and forbearance capacity.

Principles:

1.   Stimulate the system by either an external medium or by the volitional control.

2.   Relax deeply after the kriyas and also during the kriya practice itself.

According to Hatha Yoga Pratipika of  Swatmaram, there are six cleansing techniques called Shat Kriyas. They are Kapalabathi, Trataka, Neti, Dhouti, Nauli and Basthi.

1.   KAPALABATHI(Stimulating the brain cells)

          ‘Kapala’ in Sanskrit means skull, and ‘Bhati’ means shine. So the term ‘kapalabathi’ means an exercise that makes the skull shine. This kriya cleanse the skull.Kapal = forehead; bhati = shining; pranayama = breathing technique.

Technique:

Sit comfortably with spine erect. Place your hands on the knees with palms open to the sky. Take a deep breath in. Exhale and pull thenavel region back towards the spine. Do as much comfortably can. Keep the right hand on the stomach to feel the abdominal muscles contract. During the relaxation the navel and abdomen, the breath flows into the lungs automatically. Take 20 such breaths to complete one round of Kapal Bhati Pranayama. After completing the round, relax with eyes closed and observe the sensations in body. Do two more rounds of Kapal Bhati Pranayama.

Benefits:

1. Increases the metabolic rate and aids in weight loss
2. Clears the nadis (subtle energy channels)
3. Stimulates abdominal organs and thus is extremely useful to those with diabetes
4. Improves blood circulation and adds radiance to the face
5. Improves digestive tract functioning, absorption, and assimilation of nutrients
6. Results in a taut and trimmed down belly
7. Energizes the nervous system and rejuvenates brain cells
8. Calms and uplifts the mind

Limitations:

          People having high blood pressure, heart problems epilepsy, severe back pain are not advisable to do this Kriya.

2.   TRATAKA (Eye Exercise)

          Trataka is fixing the mind by gazing steadily to object without winking. Trataka are in two types namely. Jatra trataka and Jyothi trataka. While doing the practice relaxation of the eyes is important.Excessive strain of the eye muscles causes headache.

Technique:

Sit straight in a relaxed way either on the floor or on a chair.Keep a burning candle at a distance of one or two feet from the eyes. Use a stand of appropriate height, to make sure the candle is at the same level as the eyes, so that you can gaze straight at the flame without tilting the head upwards or downwards.

Make the body steady and gaze at the bright spot of the flame just above the wick. Avoid looking at the top of the flame as the flame may flicker and you will lose concentration. Look either at the bright red spot just above the wick or the red dot of at the top of the wick itself. That is more likely to be steady than the rest of the flame. Gaze at the flame without blinking the eyes.

With practice, one can go from few seconds to few minutes without blinking. Regularpractice, will be aware of only the flame. Rest of the field, including the body will go into oblivion and will lose body consciousness and feel as one with the flame. When the eyes get tired, slowly close the eyes and relax. Sometimes, the eyes may water. Keep it closed till the strain is relieved. When the eyes are closed, try to see the image of the flame in the space in front of the forehead. Witness this internal flame as long as it appears. Slowly open the eyes and may blink a few times to relieve any strain. Repeat this process few times according to an individual’s interest.

Benefits:

1. Trataka is good for the eyes. It strengthens the muscles surrounding the eyes and helps to get rid of mild eye problems like short sightedness.
2. Trataka removes insomnia. Practicing this few minutes before sleep can improve the quality of sleep.
3. Trataka removes distractions in the mind. It can make the mind calm and steady, thereby increasing the power of concentration.
4. It improves mental and nervous stability.

Limitations:

          People having problems of Glaucoma should avoid this practice.

3.   NETI(Upper Nasal Track)

          Neti is intented for the purification of the nostrils. The nostrils must be kept clean. Unclean nostrils will lead to irregular breathing.

TYPES OF NETI

Neti are in four types namely; Jala neti, Sutra neti, Dugdha neti and Grita neti.

a.    Jala neti– For Jala neti luke warm salt water will be used. Using a ‘neti pot’ slowly pour the water through the clearest nostrils and the water will come through the other nostril. Do the same to the other nostril also. While practicing tilt the head a slightly backward then forwards and sidewards. Do forceful exhalation after the practice, to blast out the remaining water in the nasal passages.

b.   Dugdha Neti- In Dugdha Neti, milk is used and same procedure as Jala Neti.

c.    Ghrita neti– For Ghrita neti ghee is used instead of water and same procedure as Jala Neti.

d.   Sutra neti- Sutra neti is an another  technique of nasal cleaning. A Waxed  thread or a thin soft rubber catheter is using in Sutra neti. Here the catheter will be inserting into the right nostril and taking out through the mouth using  fingers and gently  massaging the nasal passages. Finally catheter will remove through  the nostril. Do the same to the left nostril also

Benefits:   

          Neti Kriya generally purifies most structures in the  head and neck. Neti Kriya is not only clears the nasal passages but also renders the nose resistant to many irritants like water, milk, ghee, rubber, cotton etc. So it is helpful to remove the hypersensitivity as  seen in persons suffering from allergic arthritis.

Limitation:

         People suffering from severe cold.

4.DHOUTI(for Upper GIT)

           Dhouthi Kriyas are meant for cleaning the  upper intestinal tract up to the stomach.

TYPES OF DHOUTI

           There  are three types  of dhouti, Jala dhouti or vamana dhouti, vastra dhouti and danda dhouti.

a.      Jala dhouti or Vamana dhouti - In Vamana dhouti , drink luke –warm saline water  in full stomach. Then churn the stomach by twisting exercises. Now with the help of the middle three fingers tickle the back of the throat to vomit out (Vamana) all the water.

b.     Vastra dhouti- In vastra dhouti muslin cloth is used, about four fingers broad and 7 meters long. Slowly swallow this wet cloth and bring out without forcible pulling.

c.      Danda douthi- In danda douthi, the food pipe and oesophagus is cleaned from throat to stomach by inserting a specially prepared stick, may be made up of banana- tree stem or lotus stem in the size of half an inch diameter and about one meter long.

Benefits:

          It is highly useful for gastric trouble and acidity. It is good for asthma.

5. NAULI (Abdominal muscle and Viscera)

          Nauli is one of the Kriyas to purify and strengthen the vital internal organs as a whole. It is a Yogic technique of massaging the whole abdomen and stomach by contracting and rolling the abdominal muscles, especially rectus abdominis muscle. The practice of Agnisara Kriya and Uddiyana Bandha are the preparatory practices for doing the Nauli.

TYPES OF NAULI

Naulis are three types: Madhyama Nauli, Vama Nauli and Dakshina Nauli.

a.    Madhyama Nauli- Madhyama Nauli is contraction and isolation of the rectus abdominis muscles at the centre of the abdomen.

b.   Vama Nauli- Vama Nauli is contraction and isolation of the rectus abdominis muscles at the left side of the abdomen.

c.    Dakshina Nauli- Dakshina Nauli is contraction and isolation of the rectus abdominis muscles at the right side of the abdomen.

Benefits:

          Nauli will be helpful in removing the digestive ailments. It is very useful in curing constipation. It reduces the obesity in the stomach region. The functions of liver, spleen and other glands are activated by Nauli. It increases the appetite.

Limitations:

           The persons who are having high blood pressure, active ulcers or hernia complaints should not practice Nauli.

6. BASTI (Cleaning of the Rectum)

            It is Hatha yoga process of yogic enema to clean the colon by sucking water through anus. The Basti practices should be done in empty stomach in the early morning.

Benefits:

          Basti helps in curing stomach ailments, increase appetite, cure for constipation. Body becomes light and active.