FROM PURIFICATION

TO

PERFECTIONHFS-DIPLOMA 2016

BY

MAKARAND NEWALKAR

20TH November 2016

Shuddhikriyas

Concept Of HealthAURVEDIC CONCEPTS

• Panchamahabhutas: Earth(Prithvi), Water(Aap), Fire(Tej), Air(Vayu), Ether(Aakash)

• Saptadhatus: Blood(Rakta),Plasma(Rasa), Muscles(Mamsa), Far(Meda), Bone(Asthi),Marrow(Majja) and Semen (Shukra)

• Tridoshas: Wind (Vata), Bile (Pitta), Phelgam(Kafa)

Ayurvedic Concepts• Prakriti (constitution of an individual)• Agni: Digestive Fire Metabolises Food• Ama: Impurities/Toxins• Ojas : Essence of Digested Food• Strota: Channels of movement of bodily

Fluids.• Panchakarma: • Balance of Doshas,Dhatus,Agni, Excretions

and a happy mind defines Health

HATHAYOGIC CONCEPTS

• 1)Asanas 2)Nadishuddhi 3)Shatkarmas (Shuddhikriyas) 4)Pranayama 5)Mudras and Bandhas 6)Samadhi

• The Sadhaka can move towards higher Sadhana only when the body is purified internally and the Pranik flow is improved after removal of blockages…..

When, Kaffa(Phelgam),Vata(Wind) and Pitta (Bile) are excessive and imbalanced,

Shatkarmas should be practiced before Pranayama,

others in whom, doshas are balanced should/need not do them

Hathayogapradipika-21.

Shuddhi and Siddhi go hand in hand

Shuddhikryas : When?

Why Shuddhikriyas• For removing excess fat & balancing the Tri

doshas• To make the internal physical structure and

psycho-somatic structure clean and healthy (Don’t we service our car regularly?)

• Make the body ready for Pranayama and higher Sadhana…….

• Why reluctance then? A)Ignorance of anatomy and physiology)Fear of injury c)Feeling ugly d)Feeling of lack of privacy

Shuddhikriyas as per Scriptures

Name of Scripture/System Types

Hathapradipika 6

Gherandasamhita 21

Hatharatnavali 8

Ayurveda 5

Shatkarmasangraha 46

Bhaktisagar-Charandas 12

Shuddhikriyas: Basic Requirements

• Suitable Place. Quiet, Peaceful, Airy, Private

• Availability and guidance of an expert Yoga Teacher/Guru

• Lukewarm and Salty Water for intake• Normal water for cleaning of equipment• Equipment: Vastra, Neti Pot, Catheters,

Eye Cups

As per Hathayoga..

Dhoutir basti tatha neti nauliki tratkam tatha…..

Kapalbhatishchaitani shatkarmani samachret.

Types Of Shuddhikriyas

Digestive System

Respiratory System

Dhoutia) Antar Dhouti (Internal)

1)Vatsara(plavini)( inhale air through throat and pass it out from anus),2)Varisara(shankhaprakshalana)

Lukewarm salty water- 2 glasses in each round-

Tadasana, Tiryak Tadasana, Kati Chakrasana,Tirya

Bhujangasana,Kagasana.5 Asanas eight times in each round

Asanas to be performed till clear water passes through stool.

DIET

Mung Dal Khichadi without salt and with lot of ghee

Laghoo Shankhaprakshalana Same Process with 8 glasses of water.

Dhauti Contd….

3)Vanhisara(Agnisara kriya)Vanhi-agni,4) Bahiskrita(rectal cleaning)

B) Danta Dhauti (Head Region)Jivaha(toungue),Karna(ear),Kapalrandhra(frontalsinuses)Chakshu(eyes)

Dhauti Contd….

Dhauti Contd….

• C) Hriddhauti ( Cardiac)

• Danda Dhauti• Vaman Dhauti• Kunjal and Vyaghrakriya• Vastra Dhauti (Cloth)• D) Moolashodhan / Ganeshakria

Benefits of Dhauti

• Helps reduce indigestion, hyperacidity and constipation.

• Tones up digestive system• Beneficial effects on Diabetes, Obesity,

Asthma, Chronic Colds• Helps skin problems such as pimples,

boils, eczema etc.

BASTI (Yogic Enema)• Basti : Lower Part of Abdomen.. Cleansing

of Large intestines, rectum and Anus• Essentially cleaning of excretory tract.• Two Types: Shushka(Dry) & Jala (Water)• Sushka Basti: Sitting in Paschimottasana,

contracting and expanding anus by means of Ashwinin Mudra.

• Jala Basti: Sitting in Utkatasana in flowing water, contraction and expansion of Sphincter muscle of the anus.

Basti : Precautions

• To be done in the morning on empty stomach

• Should not be practiced often as useful bacteria in the digestive tract may get depleted.

Basti Benefits.

• Very useful in Chronic Constipation especially if done after doing Moolashodhan.

• Regulates Apana Prana.• Reduces Excess Vata and Kapha.• Strengthening of sphincter muscles.• Reducing urinary incontinence.

ShuddhikriyasFROM PURIFICATION

TO

PERFECTION

Part IIHFS-DIPLOMA 2016

BY

MAKARAND NEWALKAR

27TH November 2016

NETI

• Neti : Cleanses mainly nasal/sinus cavities• Very Important in today's polluted

environment• Two types of Neti: • 1)Jala (Water) & • 2.a)Sutra (Catheter) from one nostril to

throat/mouth • 2.b)Vesana Neti: Catheter in both the

nostrils pulled out from throat/mouth

NETI Precautions

• Continue breathing through the mouth during Neti

• Water should be lukewarm and salty• Kapalabhati after Jala Neti is must to

remove excess water• Catheters and Neti Pot must be sterilized

in boiling water prior to use.

NETI Benefits• Thoroughly cleanses nasal cavity, para

nasal sinuses, eyes and Eustachian tubes• Helps in occurrence of frequent common

cold• Removes dried secretions in the nose,

stimulates mucus membrane• Stimulates olfactory nerves enhancing

smell reflex.• Improves eye sight due to reduced

pressure on eyes as the sinuses are cleared.

Jala Neti

Sutra Neti

NETI - SUTRANETI- (WESAN)

TRATAK

Concentrated Gazing

Looking intently with an unwavering gaze at a

small point until tears are shed is known as

Tratak by the Acharyas / Teachers

Tratak is cleansing practice and works on

Physical, Mental, Emotional and Spiritual level

Tratak means to gaze steadily. Here it is said to

gaze at sukshma lakshyam, i.e., small or subtle

point.

Tratak can be done at any time but it is more

effective when performed between 4 am and

6 am and after asana and pranayama practice

By Distance: Sudur (distant object) and Sameep (close object)

By Process: Antar Tratak (With Closed Eyes) and Bahir Tratak (With Open Eyes)

Jyothi Tratak – using light

• Jathru Tratak – by moving shoulders

TYPES OF TRATAK

Hathayoga Pradipika describes two forms of practices

• BahirangaTrataka: External concentrated gazing which is similar to Jyothi Tratak.

• Antaranga Tratak – Internal concentrated gazing, where one closes the eyes throughout the practice and concentrates on the selected object.

Pre-Tratak Procedure

Before practicing Tratak one must first do dynamic

practices and even before that, one should cleanse the

eyes. This is done either with the help of eyecups,

where the cups are filled with water and one should dip

their eyes into it and blink Or by splashing water to the

eyes. Both ways one must be careful as eyes are the

most delicate organs and the most used ones.

PREPARATORY PRACTICES

All These practices must be Dynamic Practices / Preparatory eye exercises.

practiced with head in steady position and avoiding jerky movements. One should practice at one’s own place.

1.Up and down Or Vertical movements – gently moving the eyeballs up-down, up-down.

2. Right and left Or horizontal movement of eyeballs – gently moving the eyeballs right –left, right-left.

3. Diagonal Movement of eyeballs – gently moving the eyeballs to extreme left–up and

extreme right-down; left-up, right-down; left-up, right-down.

4. Diagonal movement in the opposite direction – gently moving the eyeballs extreme left –bottom and extreme right –up, left-bottom and right-up.

5. Rotational movement of the eyeballs – clockwise – gently moving the eyeballs left up- right up-right bottom-left bottom; left up-right up-………..

6. Rotational movement of the eyeballs – anti – clockwise – gently move the eyeballs right up- left up; left bottom-right bottom; right up-left down.

Relaxation – PalmingAfter performing each step one should relax by palming, i.e., rub the palms and generate heat, making them cup shaped, place them gently around the eyelids without undue pressure and feel the warmth. Remain until the heat has been absorbed by the eyes, then release the hands. One should do this 3-4 times.

There are several varieties of palming and these are as below:

1. Simple palming – Which is described above.

2. Intermittent palming – Palming with gentle pressure several times with time gap.

3. Palming synchronized with breathing – Inhale while pressing and exhale while releasing.

4. Palming with Brahmari – Brahmari while inhaling and while exhaling relaxing.

Benefits of palming :

a. Eye muscles relax and the eyes are bathed in a soothing darkness.

b. It relaxes and revitalizes the eye muscles.

c. It stimulates the circulation of aqueous humor and aids in correction of defective vision.

Tratak Practices:

Jathru Trataka

This is practiced by moving the shoulders and do the name jathru trataka and it can be practiced anywhere and anytime. Though there are various types practices here the common factors are highlighted

• The glasses / contact lenses should be removed.

• One should stare without blinking the eyes.• One should stare for 30 seconds to one minute.• The arms are raised straight at shoulder level .• The thumb should be pointed upwards.• Head should be facing forward in neutral

position.• Only eyes should follow the thumb and not the

head.

The types of Jathru Tratak are as follows :

1. Dakshina Jathru Tratak: Moving the right thumb sideways to the right and staring at it as it moves until it is clearly visible in the peripheral vision.

2. Vama Jathru Tratak: Moving the left thumb Sideways to the left and staring at it as it moves until it is clearly visible in the peripheral vision.

3. Urdhwa Mukha Dakshina Jathru Tratak : Moving the right thumb upwards and staring at it as it moves until it is clearly visible in the peripheral vision. 4.Adho Mukha Dakshina Jathru Tratak: Moving the right thumb downwards and staring at it as it moves until it is clearly visible in the peripheral vision.

5. Urdhwa Mukha Vama Jathru Tratak: Moving the left thumb upwards and staring at it as it moves until it is clearly visible in the peripheral vision

6. Adho Mukha Vama Jathru Tratak: Moving the left thumb downwards and staring at it as it moves until it is clearly visible in the peripheral vision

7. Ubhaya Jathru Tratak: Done using both hands

Jyothi Tratak

Jyothi Tratak can be practiced anytime but should be done in darkness and it is more effective when done on an empty stomach. The most suitable time is between 4 to 6 am. after asana and Prayanam practice. If one wants to delve into the mind, Tratak should be done late at night before going to bed and before japa or meditation practice. A steady candle flame is the most suitable / practical unless otherwise advised by a guru

Procedure:

• Practice in a dark room which is free from insects.

• Remove spectacles and wrist watches.• Place a candle 2 to 3 feet in front with the

flame at eye level.• It is vital that the flame is still and does not

flicker at all.• Sit in comfortable meditative posture with the

spine, neck, and head in a line and place the hands on the knees in either jnana or chin mudra.

• Be prepared to keep the body still throughout the whole practice.

• Calm down the mind, maintain a smile on the face, and observe the body and breath.

• Relax the whole body, close the eyes and prepare like any meditative practice.

• Gently open the eyes with a few blinks and look at the floor. Do not look at the flame directly.

• Slowly shift the vision from the candle stand to the candle and slowly to the flame.

• Then start gazing the flame without blinking the eyes.

• By will power overcome the irritating sensations and gaze in a relaxed way.

• If tears appear allow them to flow freely, this is a good sign.

• Gaze as long as possible and only when needed close the eyes.

• Do not open the eyes immediately. Relax by palming and gently open the eyes and start all over again.

This Tratak is done in four steps1. Effortless gazing or focusing at flame2. Intensive focusing at the tip of the wick of the flame3. De-focusing4.Silence and recognise the mind has become completely calm

If there are uncontrollable flow of thoughts during Tratak, mantra japa can also be done at the same time.

CONTRA- INDICATION

• Tension headache

• Severe irritation of the eyes

• Glaucoma

• Epileptics

• Tratak eradicates all eye diseases, fatigue and sloth and closes the doorway creating these problems. It should be carefully kept secret like a golden casket.

BENEFITS:• Eyes become clear, bright and radiant.• Cleanses the tear glands.• Strengthens the optical systems.• Refraction errors are corrected.• Effective in calming down the mind.

• Reduces nervous tension, anxiety, depression & insomnia.

• Develops intense concentration.• Improves memory and will power.• Excellent preparation for meditation. Calms

down the mind.• Good effect on ajna chakra and brain.• It unlocks the inherent energy of the mind and

channelises it to the dormant areas of consciousness.

NAULIABDOMINAL MASSAGING

Lean forward, protrude the abdomen and

rotate (the muscles) from right to left with

speed. This is called Nauli by the Siddhas.

• Nauli is a method of massaging and strengthening the abdominal organs

• Most problems arise due to improper digestion and modern lifestyle. Stress along with irregular intake of food has further deteriorated the functioning of the abdomen. Nauli plays an important role in stimulating and activating the abdominal organs.

• The principle here is manipulation of abdominal muscles in certain ways. Nauli is an abdominal kriya in which isolated contraction and rolling manipulation of the abdominal recti muscles or rectus abdominis.

• The word nauli comes from the root nala or nali, which means a reed or hallow stalk and refers to tubular vessel, vein or nerve of the body. The word nala is the Sanskrit term for the rectus abdomini muscles .

• Nauli is also known as Laulika Karma according to Gheranda Samhita. The word Laulika is derived from the root lola which means to move hither and thither or rolling and agitation which is exactly what this associated muscles and nerves.

PRECAUTIONS• Nauli should only be practiced under expert

guidance. If any pain is felt during nauli, immediately the practice should be stopped. Resume the following day or after the pain has subsided.

• Nauli should be practiced only when the stomach is completely empty.

• Before attempting Nauli one should have mastered Agnisara Kriya and Uddiyana Bandha.

• It requires at least 6 months of dedicated practice to master this art and daily 10 minute practice keeps one young.

Agnisara Kriya• This is an excellent preparatory practice .

Agni=fire, sara=essence, kriya=action

• The essence or nature of fire is attributed to

digestive fire smoulders and needs to stoked

or fanned to increase its powers. Agnisara

Kriya does just that as well as purifying the

digestive system and its associated organs

and allowing the optimum assimilation of

nutrients from the food ingested.

Procedure

In breathe hold condition (Shashankasana)

contract and expand the abdomen muscles as

long as possible.

Uddiyana Bandha:

Uddiyana means “to rise up / fly upward”. This

practice is so called because the physical lock

apply to the body causes the diaphragm to rise

towards the chest. Do it is also known as

“stomach lift”. This is a Panacea for many

abdominal ailments including constipation,

worms and diabetes provided they are not

chronic.

Procedure:

Standing inhale deeply and blow out/exhale through

the mouth and hold the breath. At the same time

suck the abdominal muscles inward and upward.

Hold the abdominal lock and breath as far as

possible without straining. Then release and

massage the abdomen. This is performed with

external breath retention only.

Nauli Practices:Stage I : Vama and Dakshin nauli

Rotation of abdominal muscles from left to right and then from right to left and continue the practice.

Nauli Practices:

Stage II : Madhyama nauli

Practice vama and dakshina nauli as in stage 1 and

then start to roll the muscle to the other side, but

before they reach the opposite side hold them in the

middle.

Nauli is foremost of the hatha yoga practices.

It kindles the digestive fire, removing

indigestion, sluggish digestion and all

disorders of the doshas, and brings about

happiness.

CONTRA INDICATIONS:

• Heart disease

• Hypertension

• Hernia

• Gall stones

• Acute peptic ulcer

• Those recovering from abdominal surgery

• Pregnant women

BENEFITS• Nauli is foremost of the Hatha Yoga practices.

• Kindles digestive fire .• Removes Indigestion / Sluggish digestion.• Removes all disorders of Doshas and brings about

happiness.

KapalabhatiFrontal Brain Cleansing

Perform exhalation and inhalation rapidly

like the bellows of a blacksmith. This is

called Kapalabhati and it destroys all

mucous disorders.

KAPALABHATI The last of the six shatkarmas is kapalabhati.

Kapala means the “Forehead” and Bhati means

“Light” or splendour.

Kapalabhati is a pranayama technique which

invigorates the entire brain and awakens the dormant

centers which are responsible for subtle perception.

It is thus a frontal brain cleansing technique.

In normal breathing, inhalation is active and

exhalation is passive. This practice reverses that

process so that exhalation becomes active and

inhalation passive.

The breathing should be done like the pumping

action of the pair of blacksmith’s bellows. When the

bellows are closed the air is pushed out and when

they are opened the air is sucked in due to the

vaccum effect that is created. Similarly when you

inhale in Kapalabhati, it should be the reaction of

the forced exhalation.

According to the Gherand Samhita there are three forms of kapalabhati

* Vatakrama * Vyutkrama * Sheetkrama

Vatkarma Kapalabhati

* Sit in Siddhasana and prepare your self same as for meditation.

* Close the eyes and relax, keeping the spine erect.

* Place the hands in either Jnana or chin mudra.

* Practice Kaya Sthairyam, i.e steadiness of the body.

• Inhale deeply and perform fifty fast respiration through

both nostrils placing more emphasis on exhalation.• Inhalation should be short

• After the last exhalation, inhale deeply through the nose

and exhale quickly through the mouth, slightly pursing

the lips.

• With kumbhaka, perform jalandhara bandha, moola

bandha and uddiyana bandha in this order, but almost

simultaneously.

• Maintain the Kumbhaka and bandhas for as long as

possible and count the duration

• Before Inhaling, release moola bandha, uddiyana bandha and a Jalandhara in this order.

• When the head is raised, inhale slowly through the nose.

Practice three rounds of fifty breaths

• When this is perfected you can increase it to five

rounds.

• You can increase the practice by ten breaths each

week, so that after five weeks you are practicing

one hundred breaths per round.

• After completing the practice concentrate on the

space in front of the closed eyes.

Vyutkrama Technique

• Bend forward, tilt the head and place the tip of the nose in the glass full of water

• Normal breathing.• Water will go inside the nose during

inhalation.• Keep the mouth open, water will come out

of mouth with gravity.

Practice in this way several times.

It is important to relax while sucking the water

in.

There should be absolutely no fear.

If there is pain in the nose during the practice it

usually means that the water contains either too

little or too much salt.

Technique 3:

Sheetkrama Kapalabhati (mucus cleansing) :

The third practice, sheetkrama is the reverse of

vyutkrama. Sheet means ‘cool’ or ‘passive’.

In this practice you take a mouthful of warm, salty

water and instead of swallowing it, you push it up

through the nose and let it flow out.Remember to remain relaxed the whole time.

Vyutkrama and sheetkrama should both be done

standing rather than squatting.

Afterwards, make sure all the water is removed

from the nose in the same way prescribed for jala

neti, or practice vatakrama kapalabhati. The

Gherand Samhita says that not only do these

practices rid the sinuses of old mucus, but they

make one attractive and prevent the ageing

process from occurring.

Kapalabhati helps relax facial muscles and

nerves. It rejuvenates tired cells and nerves,

keeping the face young, shinning and wrinkle-

free. The effects of vyutkrama and sheetkrama

are the same as jala neti (ajna charka).

The body has three faults- kapha, mucus, pitta

‘acid’ and vata ‘wind’. An imbalance in these

cause disease. In the same way mind has three

faults. The first one is mala (impurity), the second

is vikshepa (distraction) and the third is avarana,

‘ignorance’.

By the six karmas (shatkarma) one is freed from

excesses of the doshas. The pranayama is practised

and success is achieved without strain.

THANK YOU………