Kriyas, yogic body cleaning, part 2

The purpose of cleaning in the yoga exercises, known as kriyas, It is to assist nature to eliminate the waste products from the body. You can read the first part of this article here. Writes Gopala.


On this occasion, and advance the practice of my workshop of the Sunday, February 14 at 10 o'clock in the morning in the Congress Valencia Mediterranean of Yoga that takes place next weekend, we will explain only some of the kriyas more simple and assimilable, in particular Jala Neti, Sutra Neti and Uddiyana band as preparation of Nauli, Tratak, Kapalabhati.

1. Neti: nasal cleaning

The first exercise of cleaning that we will explain aims in the nose. By it we inhale the air in the breathing process. Remember the slogan that says: "the Yogis breathe through your nose and eat by mouth".

Breathing in yoga, except in some cases, uses the nose and no mouth to inhale and exhale air. This is because this form of breathing, as opposed to inhalation through the mouth, allows a purge of air particles in the atmosphere that surrounds us, a quality humidification and incorporated the air at the right temperature, before its entry into the trachea and lungs. The quality and warmth of the air breathed through the nose is superior to the breathed through the mouth.

Constant respiratory nose work justifies the Yogis to pay special attention to cleaning. Neti, nasal cleaning can be done with help of water at a lota (jala neti) or by using a probe (sutra neti).

To assist nature in the cleaning of the nasal passages and mucous membrane, the Yogis used a tube or catheter, water and air. In this way prevent colds and maintain healthy olfactory nerve.

Note: If you come to the Congress, don't forget to bring your probe and your lota, although we will have several Sivananda table if you want to renew them or have forgotten you.

1.1 jala neti: cleansing with water

Add a teaspoon of salt to a glass of warm water and stir well. Using a pitcher for neti (lota), place one end of the burbot within one of the nostrils and pour the water, keeping the head backwards. Drain the water by the opposite nostril. Then lift the head and blow the excess water from the nostril. Repeat with the other nostril.

The process is repeated two or three times with each nostril. It is important to not inhale while it is turning the water inside the nostril.

An alternative method is to pour a small amount of salt water in one of the holes in the nose, covering the other with your thumb. Raise the head, extend the neck back and allow salt water to go down throat and pull it out through the mouth. Try not to inhale the water since it produces an unpleasant sensation. Just let it flow through the mouth naturally, keeping the head raised, and then spit it out. A small amount of water may remain in the nasal passage and should be expelled immediately.

This technique can be practiced daily. It is a very suitable exercise to prevent the common cold. If you feel that a cold is coming and blocked nose, you can do it two or three times a day.

As well as exterior materials of the nasal passage and throat cleaning, Neti strengthens the view by stimulation of blood vessels near the eyes.

1.2 Sutra Neti: cleansing with probe

Immerse a tube or catheter into warm saltwater. Insert the tube or catheter into the right nostril with the help of the fingers of one hand. The insertion of the tube or catheter must be done very slowly while we inhale.

When you feel the tube or catheter into the back of the tongue, is it out slowly and carefully the mouth using your index finger and thumb of the other hand. We can move the probe by alternately pulling each of its sides with the fingers of the right and left hand. Take special care in this movement at the beginning to not irritate the nostrils.

Repeat with the left fossa. It can be practiced twice a week.

You don't want to practice Sutra Neti in cases of respiratory infection in the upper nasal cavity.

Neti is a technique of cleaning the nose, sinuses and passages. It is important to breathe freely and combat air pollution.

2 Nauli: cleaning and strengthening abdominal and digestive system

It aims to regeneration, strengthening and stimulating the organs in the abdominal area and the intestinal tract of the digestive system. His practice assists in the removal of waste products and improves blood circulation.

We will present Uddiyana Bandha It is a very beneficial practice prior to the completion of Nauli. It strengthens the abdominal muscles and eliminates stomachs, intestines and lazy livers.

The muscles in the abdominal area protects the internal organs of the digestive system and help in the breathing process. They also collaborate in the emptying of the bladder and bowel movements of food remains. Important reasons so we pay attention in their care through the exercises of kriyas. The manipulation of these muscles increases blood circulation throughout the body.

Uddiyana Bandha

This exercise can be done in sitting or standing. It's easier than standing.

With legs apart and slightly bent, we carry the chest forward. We strongly support the hands to thighs.
Enforced and continuously we exhale through the mouth.

We remain completely empty lungs. When your lungs are empty, the diaphragm rises naturally into the cavity of the thorax and not difficult the next step.

We have the abdominal muscles, navel, and intestines back and upward, so that the abdomen rests against the back of the body, in the upper part of the thoracic cavity.

We keep the abdomen in this position as long as we can with breath retention. Without inhaling. Do not keep the abdomen in this position too long. It is advisable to keep it as natural retention occurs. According to our ability and without force.

The exercise can be repeated from five to eight times with short intervals for rest. In a first phase, we will need more rest between repetitions. No hurry to increase the number of repetitions. Until Uddiyana Bandha is not practiced on a regular basis we should not perform Nauli.

Uddiyana Bandha can be practiced daily.

Gopala QuadGopala It is a direct disciple of Swami Vishnudevananda since 1975, she has taught courses of yoga and meditation in various countries and international teacher training courses. It is its double condition of jurist, on the one hand, and their intense practice of yoga and meditation, other, what characterizes their knowledge to apply these disciplines into everyday life.

This year Gopala, as representative of the Centro de Yoga Sivananda, will do a session of Surya Namaskar conscious Saturday February 13 to 1900 and a very special and novel of Kriyas Sunday 14 at 10 in the morning.

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By • 11 Feb, 2016 • section: Practice