Yogic Kriyas - Part I

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After the understanding the Pranayama, let us move further into this ancient Indian science of life. Another aspect of yoga is 'Kriya.' Kriyas are cleansing techniques used to purify the body and mind which ultimately open the pathways of the body, the nadis, the energy body, the mind, and the heart. Kriyas are more popularly called Shat Karmas.

In the eight branches of Yoga, the second is 'Niyam.' Patanjali in his Yoga Sutras stressed on the practice of Saucha (purification activities). Soucha is one among the many aspects of Niyam. Originally the Kriyas were orally taught to students by great masters. However with apssage of time, these have been recorded in ancient yogic texts like 'Hatha Yoga Pradipika', the 'Gherand Samhita', the 'Siva Samhita' and many others.

Kriyas are said to cleanse and purify those part of the body, which otherwise is inaccessible and hence untouched.

Though there are many Kriyas let us look into the popular ones.

Tratak Kriya: This is practiced to cleanse the eyes, by gazing at an object for a prolonged period without blinking. Tratak is most often preformed with a candle placed about three feet in front at the eye level. Gaze steadily at the candle-flame without blinking or moving. You will notice tears roll down. When your eyes feel strained, close them and relax. With tears rolling, the eyes are cleansed inside out, without the use of eyecups or eye washes. Begin with three to five minutes. With practise, you will be able to stay for a long duration.

Benefits: This helps improve concentration. Improves motivational power and foresight.

Kapalabhati: Kapala means skull and Bhati means shining. Kapalabhati thus means, skull shinning exercise. In Kapalabhati, emphasis is on exhalation and the exhalation is in short spurts. Inhale deeply and fill the stomach with air. At this stage your stomach must blow up like a balloon. Exhale from the nose with short spurts. Push the abdomen inwards towards your spine with each spurt of exhalation. Exhale till the stomach is emptied of air and comes back to its original size. Inhalation will happen automatically in small amounts. You may either fill the stomach or the lungs with air. Rest remains the same, short spurts of exhalation through the nose, where with each exhalation the abdomen is pushed towards the spine. In the beginning the abdominal muscles might pain, you might feel breathless. With practice these can be overcome.

You can sit in Vajrasana, Padmasana or Ardha- Padmasana.

Precautions: Do not put excessive pressure on the nostrils. Stop before you feel any tightness in the throat, chest or lungs. Do not violently shake the body, tilt the pelvis, or work the chest during Kapalabhati. Do not practise Kapalabhati, when you have headache, sinus or migraine attack. This should not be practiced by those suffering from:

1. Heart disease
2. High blood pressure
3. Hernia
4. Should never be practiced when an asthmatic attack is in progress.

Benefits: Makes the face glow. Cures, sinus and migraine.

Neti Kriya: The cleansing (shuddikriya) of the nasal path is known as neti. This aims at purifying the breathing path right from the nostrils to the throat. There are two types of Neti Kriyas. Jal (water) neti and Vastra or Sutra (string) neti. When saline water is used for cleansing the process is known as Jalneti and when string is used it is called Sutraneti.

Jal Neti is usually done with a special neti pot, which looks like a smaller version of garden watering pot. The head is tilted at an upward angle, where one nostril is above the other. In a neti pot make saline water by adding approximately 1/4 teaspoon of pure salt to a cup of lukewarm warm water. Place the spigot of the neti pot into the upmost nostril. Slowly tilt the neti pot full of salted water into the raised nostril allowing the water to flow out of the bottom nostril. After jalneti it is best to do kapalabhati in order to dry the nasal area (especially in winter or damp climates).

Sutra Neti is one of the most powerful and beneficial, yet one of the most simple. But great care must be taken while administering this. Traditionally cotton thread dipped in beeswax is used for this kriya. Thread approximately 12 inches in length is inserted through one of the nostrils and pulled out through the mouth.

Benefits: Jalneti helps cure sinus infection and allergy problems. Jal Neti rinses out the dirt and bacteria filled mucous lining as the warm water loosens and dissolves any internal build-ups, and takes them outwards. It can be of great benefit to problems associated with the eyes and ears such as certain types of deafness and myopia. Yogis for centuries have claimed by treating the nose, diseases of the eyes, ears, sinus, throat, and head can be strongly and positively affected.

Sutra neti, mainly helps removing catarrh, snot, phlegm and kapha (mucus). It helps stimulate the nerves and related brain functions of the eyes, tear ducts. sinus, ears, and head

All kriyas MUST be learnt and practiced under expert guidance only.