9/22/2021 Yogic Practices: Sutra Neti, Trataka Kriya, Nauli Kriya, Kapal Bharti- FlexiPrep
FlexiPrep Yogic Practices: Sutra Neti, Trataka Kriya, Nauli Kriya, Kapal Bharti (For CBSE, ICSE, IAS, NET, NRA 2022)
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Sutra Neti A waxed cotton thread is traditionally used to clean the nasal cavity.
The waxed cotton thread is inserted into the nose and thereafter pulled out from the mouth.
Both ends are held with the hands and nasal cleaning is done by to and for motion of the thread.
A rubber catheter is used nowadays instead of the thread and is easily available at the medical stores.
Trataka Kriya Looking intently with the blink less gaze at a small point until tears are shed.
Trataka is practiced to activate unknown powers of the mind.
Trataka is extremely powerful sadhana.
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Method Ghee lamp should be lighten up and kept in front of the eye level at about 4 feet.
Candle may also be used if there is no Ghee.
The lamp should be placed in wind free area.
Sitting in Padmasan or Sukhasan thereby keeping the back straight.
Whole body should be relaxed and kept calm and quiet.
Next the eyes should be opened and gazed at the flame of the lamp without blinking.
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As long as possible one should gaze without strain.
Tears should be burnt and shed when the eyes begin to tire and also the eyes should be gently closed.
The eyes should be opened, and the same procedure should be started again.
The practice should be slowly increased and should not be extended beyond 20 minutes.
To get benefits this kriya should be done regularly.
Concentration is developed and the eye muscles are strengthened.
Nauli Kriya Yogic exercise wherein the turning of the abdominal muscles take place.
Method Stand upright with two feet gap between legs.
Both the hands should be placed on the knees and leaned slightly forward.
Stomach should be looked upon and exhaled completely to get in Uddiyan bandha.
The abdominal muscles will align and emerge out at the center of the abdomen. It shapes like a naal (tube/stalk) .
The emerged abdominal muscles should aligned from right to left and then from left to right.
‘Madhya Nauli’ is placing the emerged abdominal muscles at the center of the abdomen.
Abdominal muscles placed at the right side is termed as “Dakshin Nauli” and at the left side is termed as “Vama Nauli” .
All Yogis should learn this kriya.
Practice should be done early morning before meals and on empty stomach.
Benefits It massages all the abdominal organs and keeps them healthy.
It further removes constipation and strengthens the digestive system.
Those suffering from hernia, ulcer, chronic renal and cardiovascular diseases should not practice it.
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Kapal Bhati Kapal means Brain and Bhati means shine i.e.. kriya that cleans and shines the brain is known as Kapalabhati.
Method Sit in Padmasan or Sukhasana with straight spine.
Both the hands should be kept on the knees.
By relaxing the abdominal muscles take a deep breath normally.
Exhalation should be rapid and forceful whereas inhalation is normal.
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In Kapal Bhati holding of breathe is not done. There is only practice of exhalation and inhalation.
Exhalation is the main part of Kapalabhati.
The same procedure should be repeated about 20 - 25 times and gradually increase the time of practice.
This practice can be done with an empty stomach.
Benefits By increasing the amount of oxygen in the blood, the lungs and blood are purified.
It further calms down the mind.
Detoxification of the entire body systems apart from regular practice that helps in reducing weight.
Precaution The practice is not suitable for heart and blood pressure patients.
It shouldn՚t be practiced in the summer for a long time.
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