Hatha yoga kriyas
Hatha is willpower and in this case it means disciplined practice and action using willpower and energy.
Hatha yoga is a path of exercise and purification (internal and external), therefore it is considered a part of the four traditional paths of yoga. Regular practice of the given exercises requires willpower and discipline, therefore this path is called the path of willpower and discipline - hatha yoga.
HA-THA also means Moon - Sun and it means that through these exercises one can achieve the unity and balance of the solar and lunar principles.
Six purification techniques belong to hatha yoga - shata kriya or shata karma. In the West, asanas and pranayama, which actually belong to raja yoga, are usually associated with it.
Warning: All the techniques described below must initially be performed under the guidance of a trainer of the Yoga System in daily life.
1. NETI- cleansing of the nose. There are two types of neti:
a, JALA NETI – neti with salt water
Exercise description:
• Pour warm salt water into a special container - a neti kettle (water should have a temperature of about 38-40 °C, add about 1 teaspoon of salt to 1 liter of water). Bend over the sink, insert the beak of the teapot into the right nostril (closing it) and start pouring water into it. Keep your head tilted slightly forward and at the same time to the left side so that the water can flow out through the left nostril. Breathe with your mouth open.
• When about half of the volume of water has flowed through the nose, take out the teapot and, using the kapal bhati, blow the water first through the right nostril, then through the left nostril, and finally through both nostrils at the same time. Then insert the teapot into the left nostril, tilt the head to the right so that the water can flow into the right nostril. Blow out the remaining water again using kapala bhati (see hatha yoga kriya 5).
• For the final cleaning of the nose, blow strongly through each nostril 3-5 times while simultaneously closing the other nostril (as when cleaning the nose). It is important to leave your mouth open, otherwise there is a risk of water getting into your ears.
Neti should be done every morning.
b, SUTRA NEETI - neti with a rubber catheter or waxed cotton
This neti technique is done using a taut cotton cord waxed with beeswax or using a soft rubber tube. However, it requires considerable practice. Therefore, you should try it for the first time only under the guidance of a Yoga teacher .
Similar to the Jala Neti, the Neti Sutra acts on the overall purification of the nose. However, thanks to the massage effect of the catheter, it is much more intense than with saline irrigation.
This technique helps, e.g. people who have breathing problems due to narrow nostrils. Once mastered, you can do this technique every second or even every day.
Effect:
It favorably affects the activity of all sensory organs in the head area. It strengthens eyesight and acts against excessive eye fatigue (e.g. when working with a computer for a long time). It can be very effective for headaches, strengthens memory and ability to concentrate, helps with many problems with nasal and frontal sinuses. It acts as a prevention for colds and inflammation of the frontal sinuses. When performed regularly, it can eliminate or at least reduce hay fever and pollen allergy.
Notice:
Do not do with a cold, inflammation of the frontal sinuses and earaches.
This technique can be done 1-2 times a week, preferably in the morning on an empty stomach.
2. DHAUTI- purification of the esophagus and stomach
This technique is also called gaja karma or kuñjara kriya (gaja, kuñjara - elephant). When an elephant is sick to its stomach, it sticks its trunk deep into its esophagus and sucks out the contents of its stomach. This technique is also observed from nature. It helps with stomach upset, when we have eaten something difficult to digest or spoiled, with overacidity of the stomach. It can also bring improvement in asthma and allergies to certain foods.
JALA DHAUTI
Exercise description:
Mix two liters of 40°C warm water with one teaspoon of salt, stand up straight and gradually, glass by glass, drink it all. Then lean forward slightly, lightly press your stomach with your left hand, and put the index and middle fingers of your right hand into your throat. Push the tongue down to induce vomiting. In half a minute you will throw out all the water.
Effect:
It cleans the stomach and has a beneficial effect against hyperacidity, allergies and asthma. Removes bad breath. Warning: Do not perform the technique with increased blood or intraocular pressure.
3. NAULI - circling the abdominal muscles
In yoga, the rule is to move every muscle at least once a day. This will stir up the energy and dissolve the blocks. Energy is like water - water that does not move becomes stagnant and impure; however, running water remains clean. Therefore, we should also exercise our abdominal muscles and intestines daily. Naulí very effectively helps digestion and excretion. As a preparatory exercise, it is good to perform the following technique:
a, AGNISÁRA KRIYA – preparatory exercise
Exercise description:
Stand in a slightly straddled position. Take a deep breath through your nose. Exhale completely through your mouth and hold your breath. Bend your knees slightly and stope touches her thighs with her palms. > Stretch your arms. The back is straight, the head is upright. > Relax the abdominal muscles and forcefully and quickly move the abdominal wall inward and outward 10-15 times using a false breath. > Breathe in through your nose and straighten up. > Repeat the exercise 3-5 times.
Effect:
Agnisara Kriya activates the manipura chakra and awakens it, the so-called digestive fire. It supports metabolism, strengthens the immune system and helps with diabetes.
Notice:
Do only on an empty stomach. Do not perform this technique during pregnancy, menstruation and after abdominal surgery. In the case of diseases of the intestine and pancreas, consult a doctor first.
After a few weeks of agnisara kriya practice, you can move on to nauli practice.
b, NAULI
Exercise description:
Stand in a slightly straddled position. Take a deep breath through your nose. Exhale through your mouth and bend forward with your back straight. Bend your knees slightly and rest your palms on your thighs. Pull in the lateral abdominal muscles and at the same time extend the rectus abdominis muscle. This will create a strong impression of a vortex in the entire abdominal cavity. > When the need to inhale occurs, inhale and straighten with the inhale. > You can repeat this procedure 5-6 times or until your abdominal muscles get tired. >After some time you will be able to move the rectus abdominis muscle from right to left and vice versa and later make circular movements with it.
Effect:
Naulí strengthens the abdominal muscles, massages the intestines and organs in the lower abdomen, adjusts blood pressure and acts as a prevention against diabetes. It helps with "heartburn" and skin problems (acne). Naulí is one of the best exercises for our health because it stimulates and adjusts the entire digestive system. Many diseases have their origin in the process of experiencing: headaches, skin diseases, often also cancer. They arise as a result of the action of poisonous substances and impurities that were not eliminated from the body in time and settled in it.
Notice:
Exercise on an empty stomach. Do not exercise during pregnancy or if you have kidney or gallstones.
4. BASTI and SHANKA PRAKSHALANA - perfect cleansing of the digestive tract
Dhauti cleanses the upper part of the digestive tract, basti and shankha prakshalan completely empty the intestines and thoroughly cleanse the entire digestive tract.
Basti was originally done in the river - squatting or sitting on a stool. The water was sucked into the guts with the help of oil and let it flow out again somewhere outside the river. Today, this technique aimed at cleaning the lower part of the intestines is used in the form of an enema (fluid injection). Shankha praksalana cleanses the entire digestive system (from the oral cavity to the anus).
It is done in the morning on an empty stomach. The first three shankha prakshalanas should absolutely be done under the guidance of a yoga teacher.
Shankha prakshalana should be performed four times a year at the change of seasons, as our biorhythms also change at this time. However, we should at least complete it twice a year: from mid-October to early November and from mid-March to early April.
Effect:
Shankha prakšalana purifies the blood, rids the body of poisonous products and contributes to good digestion. It works against all allergies (e.g. against hay fever) and skin diseases (e.g. against acne, neurodermatitis or psoriasis). It helps remove spring fatigue and harmonizes the mind.
Notice:
Shankha prakshalana should not be done under the age of 15, during pregnancy, during menstruation, with gallstones and kidney stones, very low blood pressure, insufficient kidney function, problems with the digestive system (inflammation, ulcers), severe diabetes, streak or mental disorders.
5. KAPALABATHI PRANAYAMA- purification of the frontal cavity
Exercise description:
Lean forward slightly and exhale briefly and sharply through your nose. Inhale through the mouth, which remains slightly open during the entire exercise (to balance the pressure).
The exercise can be done with both nostrils at the same time or only one of them so that the other nostril is closed from the outside with a finger (kapala bhati is done spontaneously, e.g. when blowing the nose).
After performing kapala bhati, you should rest for 1-2 minutes.
Effects:
Exercise refreshes us and gives us new energy, blood supply to the entire area of the forehead and nose, helps with inflammation of the frontal and sinus cavities, cleans the nose and strengthens the respiratory organs, removes stress and generally calms down. If we do it before meditation, it brings inner peace.
Notice:
In the beginning, kapala bhati may cause mild dizziness, which usually subsides after a few practices.
6. TRATAK - concentration on a point or on a candle flame
Exercise description:
Sit in a meditative position in front of a candle and close your eyes. While meditating, repeat your mantra in your mind.
The eyes should be about arm's length away from the candle, the wick should be at chest height. A candle placed too high can cause tension in the area between the eyebrows or burning eyes. The flame must be motionless, not even a gust of air can touch it.
Open your eyes and stare into the flame without blinking. The flame has three colored parts: at the wick it is colored red, in the middle it is bright white and at the tip it smokes lightly.Focus on the top of its brightest part.
Close your eyes again. If you see a flame in your inner space, focus on it; but do not get carried away by this image or become too attached to it, or it will disappear.
Repeat the exercise 3 times. You should practice the torch slowly and gradually: initially look into the flame for 10-15 seconds. Gradually increase the endurance so that after one year you are able to stare into the flame for about 1 minute and to be able to concentrate on its internal reflection for about 4 minutes. However, you should never exceed this limit.
Tratak can also be practiced with concentration on a white dot on black paper or a black dot on white paper. If you focus on a white dot, it will appear as a black dot behind closed eyelids and vice versa.
Effect:
Tratak cleans the eyes, strengthens the eye muscles and improves vision and memory. It helps with difficulty falling asleep and bedwetting. It strengthens the power of concentration, so it is also suitable for school-aged children. It develops intuition, the ability to visualize and willpower.
Notice:
Exercise is not suitable for people with mental problems. Tratak must not be practiced, especially if you are prone to schizophrenia or hallucinations.
Everything you do will come back to you sooner or later. You alone are responsible for everything that happens. You hold your life in your hands. Feel free; don't be dependent on anyone or anything. Help everyone. Love your family, your friends and all living beings. Live a positive, spiritual and healthy life.
