Yoga and its Relevance in the Modern Times

Y oga for W ellness Shodhanakriya It is practiced for internal purification. These are followed in Hatha Yoga. It helps to clean the accumulated toxins and generates a sense of relaxed lightness. Neti Neti is a Hathayogic Kriya , which is concerned with the cleaning of nasal passage.

This practice involves cleaning up the throat as well. Neti is a pre-requisite for cleaning up the respiratory passages for the proper practice of Pranayama . There are two types of Neti . Jala neti (nasal cleansing with water) In Jala Neti , water is used for cleansing the nasal passage.

Steps for practising Nasal Neti are— •• Sit in Kagasana . Keep . to inches distance between the feet. •• Lean forward from the lower back.

•• Tilt the head to the opposite side of the nostril whichever is more active in breathing at the moment. •• Insert the nozzle of the pot into the nostril whichever is active in breathing at that moment. •• Slightly open the mouth and breathe through it. •• Keep the body relaxed.

•• Let the water flow in through one nostril and out through the other nostril. •• During the process, eyes should focus on the water stream flowing out of the nostril. •• After finishing half of the water, the put down the pot and clear the nose. Repeat with the other nostril.

•• Clear the nose. •• Clean the nose through the practice of Mukha Dhauti (forceful exhalation from nose and passive inhalation from mouth). •• During the practice of Jala Neti, breathing should be done from mouth. •• Ideal time to perform is before sunrise, lukewarm salted water is to be used for this kriya .

•• Head should not be tilted much during the practice of Jala Neti . •• Do not blow the nose too hard after the practice as the remaining water may be pushed to the ears. •• This exercise is excellent for the cases of chronic headache, insomnia, drowsiness and improves eyesight. •• The diseases peculiar to the nose, and also coughs are effectively cured.

•• Effective for stress and anxiety. Sutra neti (nasal cleansing with thread) According to yogic text, insert a soft thread through the nose to the length of one hand span so that it comes out of the mouth. This is called Sutra Neti . Do You Know?

An expert can perform Sutra Neti together with both nostrils. Fig. . : Sutra neti Fig.

. : Jala neti •• Sit in Kagasana . •• Tilt the head slightly back and insert the sutra (thread or rubber catheter) into one of the nostrils, whichever is more active in breathing at the moment. Gently push it through the nostril using both hands.

•• When the thread ( sutra ) has come through to the back of the throat, put the index and middle fingers into the mouth; catch hold of the sūtra; and draw it out carefully through the mouth. Leave a few inches of the thread hanging out of the nose. •• Now, slowly and gently pull the thread forward and backward – times. •• Slowly take the thread out through mouth and repeat the practice through the other nostril.

•• Insert the thread slowly and breathe continuously. The thread should be clean. •• This practice should be performed under guidance. •• Do not try Sutra Neti unless Jala Neti is perfected.

•• Do not apply force while inserting the thread. •• Do not rub the Sutra too fast during practice. •• Sutra Neti stimulates the nerves and improves the function of eyes, tear ducts and olfactory zone in the brain (nasal zone). •• It massages the membranes and sinus glands and strengthens them.

•• It increases resistance to invasion by viruses. •• It is very effective in ENT problems. Kapalbhati Kapala means skull (head) and Bhati means to shine. Because this practice makes the skull (head) shine, therefore it is called Kapalbhati .

In other words, it rejuvenates the skull (head) and the mental functions. •• Sit in a meditative posture, eyes closed and the whole body relaxed. •• Inhale deeply through both nostrils expanding the abdomen and exhale with a forceful contraction of the abdominal muscles. Fig.

. : Kapalbhati Do You Know? An expert can perform strokes of Kapalbhati . •• The breathing must be of the ‘bellows’ type and perform – strokes in one round.

Start from strokes. •• At the end of practice, deep exhale and relax. •• Stroke should be in rhythmic manner. •• Active exhalation and passive inhalation.

•• Don’t strain the facial muscles during the practice. •• Avoid performing the practice in the case of high blood pressure, heart diseases and gastric ulcers. •• It purifies the frontal air sinuses and stimulates the brain. •• Massages abdominal organs; and improves digestion.

•• It increases the capacity of lungs. •• It is useful in treating cold, rhinitis (inflammation of the mucus membrane of the nose), sinusitis and bronchial infections. Agnisara Agnisāra is also known as Vahnisara . Vahni and Agni are synonymous words meaning fire and ‘ Sāra ’ means essence.

According to Hatha yogic tradition, the essence of fire is located in the navel region. During this kriya , there is a movement in navel region. It can be performed in sitting or standing position. •• Stand erect with the feet apart at shoulder level.

•• Bend the knee and body at an angle of o . Place the hands on thighs above the knees. •• Exhale completely then contract and expand the abdominal muscles rapidly for as long as comfortable while retaining the breath outside. •• Then slowly breathe in.

Repeat the practice – times. •• Stomach should be empty while performing Agnisara . •• The movement should be in rhythmic manner. •• Don’t hold the breath beyond capacity.

•• Avoid performing this practice in case of high blood pressure. •• It gives gentle massages to abdominal organs, and improves digestion. •• It reduces fat and strengthens the abdominal muscles. Do You Know?

An expert practitioner can perform more than movements in one time. Fig. . : Agnisara •• It stimulates the relevant nerves and harmonises all the abdominal conditions of the bowel, liver, kidney, spleen, pancreas and digestion, allowing