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Beyond Asana - Shatkriyas BEYOND ASANA - SHATKRIYAS Manish Pole Founder: [email protected] www.21stCentury.yoga TABLE OF CONTENTS Introduction ................................................................................................................................................... 3 LEARNING OBJECTIVE .................................................................................................................................... 4 CONTENTS ...................................................................................................................................................... 5 Tratak ......................................................................................................................................................... 5 Jal Neti........................................................................................................................................................ 5 Kapalbhati Kriya ......................................................................................................................................... 6 Nauli Kriya .................................................................................................................................................. 6 Vaman Dhauti ............................................................................................................................................ 7 Laghushankaprakshalan............................................................................................................................. 7 Khichri/Khichdi Recipe ............................................................................................................................... 8 Five Asanas for Laghushankaprakshalan ................................................................................................... 8 ASSIGNMENT ................................................................................................................................................. 9 SWADHYAY (SELF STUDY) .............................................................................................................................. 9 DISCLAIMER ................................................................................................................................................... 9 Confidential (Only for Members) | 21stCentury.yoga INTRODUCTION Shatkriyas are integral to the practices of Hatha Yoga. These are cleansing practices that the foundation on which your Asana and Pranayama must be built. Yet it is something that is taught so infrequently because it’s a difficult subject to teach and has to be learnt from an experienced teacher. It is often seen that even elaborate 200 hours courses do not cover these cleansing practices. Confidential (Only for Members) | 21stCentury.yoga LEARNING OBJECTIVE Shatkriyas or Shatkarmas are a key aspect to the keeping the body pure. Entire practice of yoga is about body and mind being in sync. Shat meaning 6 and kriyas meaning practices. Hatha Yoga Pradipika has two additional kriyas mentioned, Chakri and Gajakarani, these have been briefly mentioned in this course, but will not be covered in detail. In Hatha Yoga Pradipika text, there are five ranges of practices. First of them is Shatkriyas (6 cleansing practices), second is Asana, then Pranayama, then Mudra & Bandhas and fifth is Meditation. The first four must be done daily eventually meditation Nada will happen. Of the Shatkriyas, some can be done daily some only once a month. The biggest challenge in this online course will be to guide you in person so we are making our best effort to guide you like we were there together. Confidential (Only for Members) | 21stCentury.yoga CONTENTS If the body has impurities, then it is hard for the mind to be still. Yogis have gone through great lengths to keep the body clean. These Yogic kriyas remove the waste materials of our internal organs which are not expelled normally. Therefore, the aims of Hatha Yoga and of the Shatkriyas are to cleanse the internal organs and thereby create harmony between the major pranic flows, Ida and pingala, and attaining physical and mental purification and balance. The Shatkriyas are also used to balance the three doshas or humours in the body Kapha- the mucus, pitta- the bile and vata-the wind. According to both Ayurveda and Hatha Yoga an imbalance of the doshas will result in illness. These practices are also used before Pranayama and the other higher yoga practices in order to purify the body from toxins and to ensure safe and successful progression along the spiritual path. Tratak Tratak is for cleansing the eyes. Usually done with a candle flame but can also be done with a small black dot (Bindu) or the sunrise and sunset. The sunrise and sunset tratak is best done after become acquainted with Tratak for a few years. Preparation: A few rounds of Nadi Shodhana. Place a candle at the eye height from you, about a hand distance away. How to Practice: Sit in stillness, comfortably with a straight back and stare at the tip of the wick. Try not to blink too much. When the eyes start to water or feel tired, blow out the candle and close your eyes. You will notice the vision of the flame in your minds eye. The flame will start rising up, keep focus on the flame until it disappears out. Start with 3mins, build up to 5mins and then move to 10mins. Benefits: Tratak cleans out eyes and its defects. It improves focus and concentration. It makes the mind still. Doing it everyday will help with focus. When you study the Yoga Sutras, the entire process of yoga is about training of focus. This is not just for day to day focus, on work or study but for every aspect of life. It is so you can have a discriminatory wisdom, of what is self and what can be seen. Jal Neti Neti is to cleanse the nostrils. This can be done in four different ways. Jal Neti is one of those which is very practical to do every day. Preparation: Jal Neti is done with lukewarm water with a pinch of salt in a neti pot. Salt is important in this practice just a pinch. Confidential (Only for Members) | 21stCentury.yoga How to practice: Remember to breath in and out through the mouth. Standing up, keep knees bent. Place left hand on your knee and bend forward so the water doesn’t fall on your clothes. Holding the Neti pot in your right hand, turn your face to face to the right, left ear towards the ground. Place the tip of the pot is held at your right nostril, keeping your mouth open, pour half the water in the pot through your right nostril. It will ideally come out of your left nostril. Then do the left side in the same way. When you have poured out all the water, do Kapalbhati on each nostril and then through both the nostrils as shown in the video. Benefits: Neti is to cleanse the nasal pathways, to remove bacteria or any sinus, allergic rhinitis, improve respiratory function. Kapalbhati Kriya Kapal is the frontal lobe of the brain, Bhati is to shine. Preparation: Sit comfortably in your favourite meditative asana, hands on your lap. How to Practice: Place your right thumb on your right nostril, blow out ten times through the left nostril. Then do the left side. Once this is done, place your hands on your lap and blow out through both the nostrils expelling the breath from your nostrils. Exhalation is active and Inhale is passive/automatic. Do this about 20times for the first time. Benefits: This practice is to clean the nasal passage and expels carbon dioxide form the body. It’s a cleansing practice and prepares you for Kapalbhati Pranayam which is an energizing Pranayam. Nauli Kriya Nauli Kriya works on the abdominal cavity. It is the movement of the abdominal space by moving the abdominal wall, mainly the rectus abdominus. Preparation: All of these practices have to be done on an empty stomach preferably first thing in this morning. Before you practice Nauli Kriya, try practicing Udiyaan Bandh (pulling the abdominal muscles into the abdominal cavity and holding it in). Then practice Agnisar kriya. Flapping the stomach. How to Practice: Once you have mastered those, first try Madhyama Nauli where you pull the stomach into the centre and hold. After that try Dakshina Nauli, where you pull the stomach to the right and Vama Nauli to the left. Once you have mastered the movement of the stomach from left to right then practice Nauli Chalana, moving it from left to right and then right to left. Benefits: Nauli Kriya is exceptionally good to train the peristaltic movement of the intestine. The food gets broken down through a chemical and mechanical process where it is pushed down through the intestine. This peristaltic movement gets slower over time and this kriya is integral to have a good digestive fire. Confidential (Only for Members) | 21stCentury.yoga Vaman Dhauti Vaman Dhauti is also known as Kunjal Kriya. This is usually done with water but can also be done with a cloth (Vastra Dhauti) or a rubber tube (Dand Dhauti). This is used to clean the digestive tract. The GI tract. Preparation: Take about 600ml to 1 or 2 litre of warm potable water and dissolve a teaspoon of salt per litre into it. How to Practice: Drink all of the water in one go, glugging it down. Then put three fingers into the back of your throat and tickle the back of your throat to regurgitate all the water out. When the water expels from the body it vomits out any impurities and cleanses the elementary canal. After this practice, you will need to eat mungdal khichri and nothing else. Then take rest with covering your stomach with a blanket to keep it warm.
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