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Ghantali Mitra MandalYoga Diploma Course

Anand SahasrabuddheB Sc (Hons), Yoga Teachers diploma Ghantali Mitra Mandal,

(Recog. By Govt. of Maharashtra), Adv. P. G Dip in Yoga Science (Kavi Kulaguru Kalidas University, Nagpur), M. A. in

Yoga Science (Kavi Kulaguru Kalidas University, Nagpur).

Yoga Education Diploma Course

Shuddhi Kriya Syllabus for First TermShwasanamarga shuddhi, Kapalabhati, Jalaneti, Sutraneti, Vamanadhauti, Uddiyana, Agnisara, Trataka (Bahya, Antar, Om-Jyoti)

Shuddhi kriya Syllabus for Second TermWesana Neti, Dand Dhauti, Wastra Dhauti, Laghooshankhaprakshalana

CONCEPT OF HEALTH

World Health Organization ( WHO)Not merely absence of diseases but a state of general well being of physical, mental, family and social levels is health.

CONCEPT OF HEALTH

Ayurvedic definition of health Sama doshaha Samagnishcha Samadhatu Malakriyaha Prasanna atmendriya manaha Swasthya ityabhidhiyate Health is a state where in the Tridosha, Digestive fire, all the body tissues & components, all the physiological processes are in perfectly balanced state and the soul, the sense organs and mind are in a state of total satisfaction (prasanna) & content.

Metabolic Activity• Metabolic Activity = Catabolic Activity + Anabolic Activity• Digestion ProcessFood = Digested material + Waste • There is execratory system for disposal of waste. • But all waste is not disposed off. • Results in accumulation of remainder waste in the body. It is

converted to toxins in body.• Due to toxins the ‘absence of diseases’ state or “sama

doshaha, samagnishcha, sama dhatu mala kriya” is disturbed.

Detoxification

• Detoxification (detox for short) is the physiological or medical removal of toxic substances from the body. It is mainly carried out by the liver and kidney. The main purpose is to restore homeostasis of the body.

• There are many methods found by medical science in modern times for detoxification.

• Shuddhi Kriya - Shatkarma….the ancestor or origin of

all “detoxification” methods.

Shuddhi Kriya

Patanjali Yoga SutrasShaucha, Santosha, Tapa, Swadhyaya Ishwara

pranidhanani Niyamaha …. II.32Shaucha ( Cleanliness )Patanjali expects cleanliness of body and mind.

Shuddhi Kriya

Hatha PradeepikaMedaśleshmādhikah pūrvam shatkarmāni samācharetAnyastu nācharettāni doshānām samabhāvatah …..II.21

If there be excess of fat or phlegm in the body, the sixkinds of kriyâs (duties) should be performed first. Butothers, not suffering from the excess of these, should

not perform them.

Shuddhi Kriya

Gheranda Samhita• Gheranda Muni recommends Shuddhi Kriyas (Shatkarmas) as the mendatory first step. Only

after this Asanas to be learned.• This is in order to purify the nadis in the body.

It is only after the body is pure and there is a free flow of Prana within the nadis that one can practice the other aspects of yoga.

UN Committee on Nutrition and Human Needs

“….During this century, the composition of an average diet has changed radically. Complex carb, fruits, veg and grain which were the main components of diet for years, now play a minority role. At the same time, fat, sugar and so many other compounds have risen to the point where these dietary elements alone now comprise 60% of the total caloric intake. Liver and kidney cannot remove these compounds from the body …..”

Shuddhi Kriya - Shatkarmas

Dhautirbastistathā neti laulikistrātakam tathāKapālabhātiśchaitāni shatkarmāni samacharet

The six kinds of duties are: Dhauti, Basti, Neti, Trâtaka, Nauti and Kapâla Bhâti. These are called the six actions.

Shatkarmas

1. Dhauti2. Basti

3. Neti

4. Nauli5. Kapalbhati6. Trataka

A series of cleansing techniques for digestive system

Washing and toning the large intenstine

A process of cleansing and purifying the nasal passagesMassaging and strengthening the abdominal organsBreathing technique for purifying the respiratory trackIntense gazing at one point or object to develop power of concentration

Human Digestive System

Human Nose and throat

Dhauti

• Vamana Dhauti• Vastra Dhauti• Danda Dhauti • Varisara Dhauti (Shankha Prakshalana)

Vamana Dhauti

• Consume salty, lukewarm water till the stomach is full. ( Aakantha Pibet )

• Stand in bending posture.• Press first three fingers at the bottom of the

tongue. Water will start coming out from stomach.

• Continue the process till almost all water comes out.

Vamana Dhauti

Benefits of Vaman Dhauti

• This practice cleans the digestive tract of any undigested food particles lingering in the stomach and esophagus. This undigested food can eventually enter the body as toxins.Formation of toxins is prevented

• Cleaning the stomach also removes gas, acidity and indigestion.

• It removes extra mucus from the food pipe or esophagus.

• It helps to relieve asthma, bronchitis and other respiratory problems.

Danda Dhauti

• Soft rubber tube is inserted through mouth, esophagus in to stomach.

• Stand in bending posture.• Water will start coming out from stomach

through the tube by siphon. • Continue the process till almost all water comes

out.

Danda Dhauti

Benefits of Danda Dhauti and Vastra Dhauti

• Vastra dhauti removes impurities from the intestinal tract, thereby detoxifying the stomach and esophagus regions.

• It helps to remove gas, acidity, indigestion and enlargement of spleen.

• It helps to relieve asthma, bronchitis, cough and other ‘Kapha’ or phlegm related problems.

Vastra Dhauti

• Take a soft, clean cotton cloth. 7-8 meters long and 7-8 cms wide.

• Soak the roll of the cloth in lukewarm salty water.

• Slowly swallow the cloth. • Completely swallow the cloth with the last end

in the hand out side the mouth.• Perform Uddiyan and Agnisara.• Slowly pull the cloth out side the mouth.

Vastra Dhauti

Benefits of Danda Dhauti and Vastra Dhauti

• Vastra dhauti removes impurities from the intestinal tract, thereby detoxifying the stomach and esophagus regions.

• It helps to remove gas, acidity, indigestion and enlargement of spleen.

• It helps to relieve asthma, bronchitis, cough and other ‘Kapha’ or phlegm related problems.

Contra Indications for Dhauti

• Do not practise when there is injury in pharynx, esophagus and stomach.

• Should not be attempted by those who are suffering from hernia, severe abdominal and chest pain, headache, fever, high blood pressure (HBP), heart problems, any serious digestive disorder and acute condition of any diseases.

• Ladies should not practise during pregnancy.• It should only be used to get relief from hyperacidity

as it stimulates the gastric juices.

Shankhaprakshalana

• Start the process early in the morning at 6 to 7am. Initially drink 2 glasses of lukewarm salty water as quickly as possible, in a sitting position. Perform the following 6 asanas dynamically 6 times each, in all 36 asanas in one round, practice 2 rounds in the correct order as explained below.

Tadasana

• Keep the feet apart 16-18 inches from each other.• Lift both the arms in front, bring it to shoulder level and

interlock your fingers.• Take interlocked hands up and face the palms up, straighten

your arms• Lift your heals up and stretch your body in upward direction,

stay for a while and then release it•

Repeat this asana for 6 times and then go for another asana

Tadasana

Tiryakatadasana

• Take the same position as tadasana without lifting the heals.

• Stretch the body up and bend towards left from waist and hold the position for some time.

• Come back to pre-position and relax.• Bend towards right and hold for some time.• come back to pre-position and release• Repeat it from the right side. This completes first

round. Do 6 rounds continually

Tiryakatadasana

Kati Chakrasana• Take distance between both the legs of about 16-18 inches• Raise your arms side-ways to shoulder level, palms of the hands facing

downwards & parallel to ground.• Turn from the waist towards left, keeping the arms parallel to ground.• Bend Right arm in elbow and turn around your body and put the hand on

the left shoulder.• Bend left arm in elbow and turn from back twist around the waist towards

right.• Turn your neck towards the left and give twist to whole body towards left.

Remain still for a while in this position and then release the asana.• repeat this asana for 6 times and then go for another asana

Kati Chakrasana

Tiryaka Bhujangasana• Prone position • Bring both hands near the chest and place palms on the ground, keep the

fingers together pointing front except the thumb drawn towards the body, Touch the forehead to the ground & raise the forehead, bend the neck backward.

• The distance between the legs should be 10-15 inches and touch the toes on the ground by stretching backwards.

• Bend the right hand in elbows and keeping the left hand straight from waist and give twist towards left along with neck

• Release this position and repeat from right side and complete one round.Repeat this asana for 6 times.

Tiryaka Bhujangasana

Udarakarshanasana• Take distance between 2 legs of about 8-10 inches, bend the

knees touch the soles and sit down.• Put both the hands on the knees bending the elbows.• With the help of left hand press the left knee towards right

foot but don?t lift up the right leg up in this position, give the pressure of right thigh to left thigh

• Remain still in this position for while and then release• Repeat this asana for 6 times.

Udarakarshanasana

Kakapadasana ( Kauvachal )

• Take the same position as udarakarshana• Put your left leg in front of about 1 feet and bend the

right knee towards the left foot• Lift the right knee up and put it 1 feet forwards and

at the same time left knee towards the right foot• In the same way move forward and walk for about

20 feet by following same steps.

Kakapadasana ( Kauvachal )

Shankhaprakshalana• Drink two glass of lukewarm saline water and repeat all the asanas each 6 times. If

you need to go to the toilet, go and empty your bowels if they have not yet been emptied do not strain, it is not essential at this point. Drink two glasses of water and repeat two rounds of the asanas. When you feel to go to toilet leave the particular asana and go to toilet, and then come back and continue. As pressure increases less stools and more water will be evacuated. Eventually cloudy yellow water and finally almost clear water will be evacuated, but it varies from person to person. The speed at which one completes the practice should not be compared with that of others. Stop the activity when clear water will be evacuated.

Total rest for about 1 hr to 45 min is essential after the practice of shankhaprakshalan in shavasana position, one should not sleep as it may result in a cold or headache. Try to maintain complete silence because during this time the whole digestive system is given a chance to recharge itself. Passing urine at this time is perfectly normal.

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Shankhaprakshalana• Before and after the practice• Shankhaprakshalana is not just a practice which takes 3-4 hours on the weekly day

off. It is actually a complete physiological overhaul. It begins from the night before the practice, when a light meal is eaten. The next morning, bath should be taken early, as no bathing is permitted during or after shankhaprakshalana, even on the hottest day.

• After completing the flushing of the intestines, kunjal kriya and neti kriya should be performed, followed by a compulsory 30-45 minute rest. However sleep must be resisted, in order to avoid complete cessation of intestinal activity. After rest a liquid type khichari of rice, mung dal and a little haldi (tumeric) is taken, along with 2-3 teaspoons of ghee (clarified butter). A sufficient quantity, generally two or three full plates of khichari and ghee must be taken to reline the intestinal walls and reactivate gastric motility.

Shankhaprakshalana• Khichari may be eaten again when hunger is felt, and a good amount of water

should be consumed during that afternoon 3-4 hours after the initial intake.• No other food, drink, sweets, etc. are permitted in any form.• During that day there should not be any movement which creates excitement,

tension or change of temperature as the body is in a sensitive state and vulnerable to cough, cold or fever. Sitting in the sun, strenuous walking, bathing, sports, cinema, outings, marital relationships, work, sitting under a fan or in an air conditioned room must be avoided as again change in body temperature or excessive physiological activity will be overtaxing. Resting quietly is the best procedure. No yoga asanas should be practised for 2 days, until the tissues and processes have completely recovered.

• Following the practice, when the mind and body are in a pure and tranquillised condition, there is a great opportunity to practise mouna, likhit japa or study of spiritual books. This gives the practitioner a chance to 'come back to earth' again.

Shankhaprakshalana• Food restrictions• From the following day after shankhaprakshalana a modified preferably salt less diet

consisting of khichari, dal, boiled subjee (vegetables), roti, dahlia, rice and some haldi is taken. All dairy products including milk, cheese and dahi (curd) are prohibited and sweets, fruits, tea, coffee, processed and refined foods, sour, bitter, pungent and spicy foods, chilli, egg, onion, garlic, potatoes and any other underground vegetable, tomatoes and eggplant are also restricted. Other items such as alcohol, meat, khanni and tobacco are prohibited for another two weeks.

• If the correct diet is strictly followed, the full effect of shankhaprakshalana is then felt during this next two week period. Any alteration in adherence to the rules generally causes a disturbance, if not immediately, then at a later date. This is because during this important period, the intestines are in a sensitive condition as they are recreating the correct internal medium, the correct acid/alkaline balance. As well, the protective cellular lining on the intestinal wall, which has been removed, must be fully restored and a suitable bacterial flora re-established. Following the initial two week period, normal diet may be resumed.

Laghoo Shankhaprakshalana• It is shorter version of Shankhaprakshalana.• Start the process early in the morning at 6 to 7am. Initially

drink 2 glasses of lukewarm salty water as quickly as possible, in a sitting position. Perform the above 6 asanas dynamically 6 times each, in all 36 asanas in one round, practice 2 rounds in the correct order as explained.

• Repeat the process of drinking 2 glasses of water and performing 6 asanas for 3 times.

• Stop the process and rest in shavasana.• If you get call to go for toilet you can go.

Benefits of Shankhaprakshalana• Shankhaprakshalana is not just a practice concerning the stomach and intestines,

but is a thorough cleansing technique. It creates a repair action which affects the lungs, nervous system, skin, sinus area, the whole body, continuing while the person follows the regime of special food and asanas. In this way we see the reduction of so many disease conditions, diabetes being the most notable, and a positive step in the direction of good health.

• The benefit for the serious yogic practitioner is a lighter, more flexible, physical body. The various metabolic acids and chemical wastes causing stiffness, lethargy and heaviness such as lactic acid and uric acid are washed away. A clearer and more alert mind is experienced as with fasting, but without the irritating feeling of an empty stomach.

• As intake of toxic substances must be curtailed, it is at this time that many people leave cigarettes, alcohol and other habits permanently. This is a time of revision where life changes direction, new food, new habits and the foundation for a positive fresh view of life are set.

Shankhaprakshalana Limitations and contraindications

• Naturally, with such an effective and powerful practice, as with all kriyas, there are limitations as to who is fit to practise. Obviously, sufferers from ulcers, heart disease, blood pressure high or low, epilepsy or kidney failure are not permitted to do shankhaprakshalana except under medical supervision, although a shortened form of the practice, laghoo shankhaprakshalana may sometimes be prescribed. In general the practice is contraindicated during fever. A clear sunny day must also be chosen and during the monsoon season, practice is restricted to only very fine days. Otherwise there is the likelihood of cough, cold or fever due to sudden temperature changes.

• Although there are many restrictions, rules and regulations, shankhaprakshalana is a practice which is certainly worth undertaking. Initially there seems to be much involved. However, when the proper preparations are made and there is a relaxed atmosphere and correct guidance during the practice, the whole process is carried out as easily and simply as performing the routine daily asana practice.

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Basti

In modern medical language it is called as enema.Jala Basti• Rubber catheter is inserted in the annual canal. • Water is sucked in through the anus through catheter

by doing Uddiyana.• It cleanses Anus and rectum.

Sthala Basti or Shushka Basti• Performed by same method as above but with air.

Benefits of Basti

• The large intestine can have impurities stuck to its walls, which don’t get expelled for days. Basti removes these impurities and cleans the colon, thus detoxifying the large intestine.

• It relieves gas formation in the large intestine.• Basti is a common practice used in Ayurveda and naturopathy for

detoxification of body.• Basti helps those who go on long fasts. During long water fasts, the regular

stool movements are almost absent. Yet, lot of toxins get expelled from the body and is pushed into the small and large intestine. These toxins have to be taken out of the body. Usually an enema is given to remove these impurities stuck to the intestinal walls. Those who know Basti can practice it to get the ‘enema effect’.

Contra Indications for Basti

• Basti should not be practised by anyone with high blood pressure, hernia or any serious digestive ailments.

• It should not be practiced by a dysentery patient.

Jala Neti

Jala Neti Procedure

• Stand with some distance between your feet.• Bend your spine in 60 degree angle and neck tilted to right, as

shown in the picture above.• Now, put the spout of the jala neti pot into your right nostril

(upper nostril) and keep your mouth open so that the water passes easily through your right to left nostril. If you tilt your head too much or try to breath through your nose, then the water enters your throat instead of going to the left nostril. But it will not cause you any harm.

• Now repeat the same process with the neck tilted to left side.

Jala Neti Benefits• It acts as a nasal irrigation technique to get rid of all the bacteria and dirt that have been

trapped by the mucus, within the nose• The risks of suffering from diseases such as bronchitis and asthma can be reduced, by practicing

this technique regularly• Several people have the tendency of breathing through the mouth, because their nasal

passages are blocked by mucus. Jala Neti can help reduce this tendency, thereby reducing the risks of suffering from several diseases and infections

• This technique can help get rid of the excess heat within the body, which has a soothing effect on the brain and the rest of the body. Therefore, several health problems like migraines, hysteria, mental tension, hypertension and depression can be alleviated through this technique

• Certain types of ear disorders, which include tinitis, middle ear infections and glue ear• It is very helpful in draining out the sinus cavity and all the dirt and bacteria within it. This sinus

irrigation reprograms the body's mechanisms against infections such as allergies, hay fever and sinusitis. It also helps alleviate upper respiratory complaints, which include post nasal drip, an inflammation of the tonsils, sore throats and coughs

• People who are trying to quit smoking should try neti on a regular basis since it reduces the tendency of breathing through the mouth

Contra Indications of Jala Neti

• If you suffer from persistent nose bleeding you should not do Jala Neti. Constantly experiencing difficulty passing water through the nose may indicate a structural blockage so you should seek medical advice.

Sutra Neti

Sutra Neti

Sutra Neti

• Carefully insert the sutra into one of the nostrils and gently push it through the nasal passage until it reaches the back of the throat.

•Reach far back into the throat with the first two fingers, using the fingers as a pincers to take hold of the sutra.

•The sutra is grasped between the first two fingers and drawn out of the mouth, but still leaving some of the sutra outside the nose.

•Hold each end of the sutra and then gently floss back and forth a few times.

•Rinse off the sutra and perform the same on the opposite nostril.

Benefits of Sutra Neti

• Sutra Neti has benefits similar to that of Jala Neti. The nasal cavities can get clogged with impurities which may cause infections, inflammations and headaches. Sutra Neti can give the following benefits:

• It helps to maintain the nasal hygiene by removing the dirt and bacteria trapped along with the mucus in the nostrils.

• It de-sensitizes the sensitive tissues inside the nose, which can alleviate rhinitis, allergies and some types of asthma.

• Several health problems like sinusitis, migraine, headaches, can be reduced by doing Neti.

Contra Indications of Sutra Neti– Persons suffering from enlargement of adenoids (masses of lymphoid tissue at

the upper end of the air and food passages) and tonsils should not practise rubber Neti. Any injury due to rubber catheter may cause severe bleeding in case of enlarged adenoids especially patients suffering from high blood pressure. But Jala Neti can be practised.

– Persons who have had a recent (within 1 year) sinus puncture operation or middle ear surgery should avoid Jala Neti. Because, the water may get locked up in the sinuses and give headache or enter in the middle ear to cause discomfort and pain. He / She can practise Sutra (rubber) Neti under proper guidance.

– If there is any injury in the nasal passage or nasal bleeding (epistaxis) don’t practice Neti without guidance.

– Patients suffering from inflammation of nasal septum, nasal polyps, and congestion of nasal mucosa should undergo guidance for practising Sutra (rubber) Neti.

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Reflex Action

Kriyas Develop voluntary control over involuntary reflexes

• Dhauti practice develops mastery over vomiting reflex.

• Neti practice develops mastery over sneezing reflex.

Madhya Nauli

Dakshina Nauli

Vama Nauli

Rectus Abdominus muscles

Lauliki or Nauli• Nauli is a powerful technique which massages all the organs in the abdomen – the

stomach, the liver, spleen, urinary bladder, pancreas, gall bladder and the intestines. This helps to maintain perfect health of the lower organs.

• The key to perfecting Nauli is the ability to isolate the muscles called rectus abdominal muscle (or the “abs” muscle) in the abdomen. These muscles are found on either side of the abdomen, running vertically and parallel all the way from the lower ribs on the top to the pubic region at the bottom.

• There are three basic practices in Nauli. When this muscle is isolated to the left it is called Vama Nauli and when it is isolated to the right it is calledDakshina Nauli. When both the left and right muscles are concentrated to the center, it is called Madhya Nauli. Apart from these, rotation of the muscles is also practiced.

• Nauli must be learned in the presence of a qualified yoga instructor. The best time to do the practice is early morning when the stomach and the bowels are empty. After a heavy meal, one should wait for at least 5 to 6 hours before attempting this practice. Do not overdo the practice as it may cause indigestion and loose motion. In such cases, discontinue the practice for few days and take guidance from a yoga expert.

Benefits of Nauli Kriya

• Improvement of venous outflow • Stimulation of a large intestine • Strengthening of respiratory muscles• Stimulation of peripheral blood circulation• Inclusion of parasympathetic nervous system (calm, relaxation)• Lowering of arterial pressure• Improvement of blood circulation in pelvic organs• Stimulation of endocrine system (hypo function of a pancreas and liver)• Bile-expelling effect (dyskinesia of bilious channels, hypo function of a gall

bladder)

Veinous blood flow

Contra Indications for Nauli

• Hernia • Pregnancy • Hypertension • Heart disease • Ulcers • Gastrointestinal ailments • Pain when or after practicing

Research at KAIVALYADHAMA LONAVALAIntra colonic pressure falls during Nauli

Sucks in water during basti

Improves blood flow in to intra abdominal organs

Trataka

• It is defined as focusing your eyes with concentration on a point or on the flame of a lamp continuously, without blinking.

• it is training of eyes by means of not movably fixing of eyeballs in this or that gaze. To gaze steadily at a fixed point

Types of Tratakas

• There are two types of Trataka:• Bahiranga , or external trataka• Antaranga , or internal trataka .• Bahiranga is easier to practise because one simply has

to gaze at an object or symbol, antaranga trataka involves clear and stable inner visualisation of an object .

• Objects can be candle flame, river, rising sun, AUM, etc.

Jyoti Trataka

• Place a candle at eye level• Gaze steadily at the candle flame till tears start coming out from

eye• To close eyes, observing a light spot, without allowing its movement

and bifurcating.• To cover eyeballs by warm palms, strengthening brightness of a

light spot• Gaze at the after-image of the flame in the space in front of the

closed eyes before its disappearance• To repeat 2-3 times points 1st - 5th• It is possible to practice a trataka from 5 to 20 minutes daily in the

absence of contraindications.

Jyoti Trataka

Benefits of Tratak

• Purifies the eyes.• Strengthens the eye muscles and improves vision and

memory. • Helps with sleeping difficulties and bedwetting.

Strengthens the ability to concentrate and is therefore recommended for school children.

• Develops intuition.• The ability to visualize.• Improves willpower.

Contraindications for Trataka

• Trataka is not suitable for people with psychic problems.

• Those who have a tendency towards Schizophrenia or hallucinations should not practice Trataka.

Kapalabhati

• Sit on the flat floor and fold your legs. keep the spine straight and close the eyes.

• Keep the right palm on right knee and left palm on left knee.• Exhale out completely.• Take a deep breath.• Do active exhalation. exhale with all your force so your stomach

will go deep inside.• Do not stress on inhaling. Inhalation should not involve any

effort. Inhaling will be done automatically after each exhaling.• Should not practice very fast. Speed of practice should be

medium.

Benefits of Kapalbhati • It improves the function of the lungs and other respiratory system.• Improves the function of reproductive system. Cures erectile dysfunction naturally.• Improves the function of pancreas. Helps to produce insulin hormone naturally.• It removes toxins from the body and helps to clean the internal system.• Calms the mind and bring stability in mind.• Very effective in weight loss.• Helpful in reducing Belly fat.• Keeps depression away and brings positive thoughts.• Helpful in curing respiratory diseases as asthma, allergies, and sinus.• Cure for constipation, acidity and diabetics Asthma and all kinds of Respiratory

troubles, sinus and even hair loss.• Cures kidney problems and lower down the high creatinine level.• Improves the function of kidney.

Contra indication for Kapalbhati

• Avoid if you have an artificial pacemaker.• Stent is inserted.• Backache due to slip disc.• Abdominal surgery done recently.• Suffering with epilepsy or hernia.• During and shortly after pregnancy, • People with hypertension and heart problems should

practice under a yoga expert's guidance.

•Cleansing ,activation

•Better blood flow to the underlying organs

•Mastery over involuntary reflexes

•Stimulation followed by deep rest

•Shatter Tamas and Rajas