Vaman Dhauti Yoga Exercise for Digestive System

Take two liters of warm water. Add three or four teaspoons of salt. Drink six to eight cups of this water. When you feel retching, bend yourself forward and usher. The first three fingers deeply into the mouth and give pressure to the hind part of the tongue. Water will be evacuated through vomit. Continue to usher the fingers into the mouth and vomit as long as all the water in the bowels is evacuated.

Note

1. Vaman dhauti should be practiced on an empty stomach.
   
2. In this technique, water should be drunk swiftly.
   
3. The finger-nails should be well manicured.
   
4. Food should not be taken for half an hour after vaman dhauti.
   
5. Persons suffering from peptic or gastric ulcers, high blood pressure, heart disease and hernia are advised not to practice vaman dhauti.
   

Repetition: Usually once a week.

Benefits

1. The digestive organs become active.
   
2. Toxic elements, acids and gas are eliminated from the bowels.
   
3. Vaman dhauti gives relief in the diseases such as indigestion, chronic cold and asthma.
   

Varisar Dhauti

Varisar dhauti is an excellent technique to evacuate and cleanse the gastrointestinal tract completely.

Take bucketful warm water having some salt in it. Try to keep your mind calm and steady.

Swiftly drink two glassful of the water.

Nauli Exercise for Abdominal Organs

Stand keeping the distance of about a foot between the two feet. Stoop slightly forward and bend the feet from the knees.Place the palms on the thighs just above the knees. Inhale deeply then exhale slowly and pull the whole abdominal region back towards the spine. This is known as ‘uddiyan bandh’. Now giving pressure on the thighs with the palms push the contracted abdominal muscles downwards. The vertical muscles in the abdomen will now appear forward. This is called ‘madhyam nauli’. Maintain this position according to your capacity. Then inhale slowly and relax the abdominal muscles.

During this process, if unequal pressure is given with the palms on the thighs that is, if more pressure is given on the right thigh, the muscles on the right side will be protruded and if more pressure is given on the left thigh, the muscles on the left side will be protruded. These positions are called ‘dakshina nauli’ and ‘yam nauli’ respectively.

After having practiced for several days one can practice these three kinds of ‘nauli’ which is called ‘nauli chalan’.

Note

1. Practice nauli on an empty stomach after evacuating the bladder and the bowels.
   
2. First get mastery over ‘uddiyan bandh’. Then gradually learn ‘madhyam nauli’, ‘dakshina nauli’, ‘vama nauli’ and ‘nauli chalan’ in that order.
   
3. During the whole process of ‘nauli’, ‘uddiyan’ should continue.
   
4. In this technique, a guidance of an expert is necessary.
   
5. Persons having pregnancy, high blood pressure, heart disease or severe diseases of the digestive system should not practice nauli.
   

Repetition: Nauli should be practiced every morning.

Benefits

1. Nauli gives exercise to the abdominal organs.
   
2. ‘Nauli’ causes the stool inhibited in the intestines to move towards the anus. Thus ‘nauli’ is an unfailing remedy for constipation.

Tratak Exercise for Eye Concentration

Tratak is an exercise in which sight is fixed on particular object.

Sit in the ‘Sukhasana’ position. Place a burning candle or a small picture or a black dot at a distance of one and a half or two feet away from the face. Look at that object without straining the eyes. Hold back the winking of the eyes. When the eyes are tired or they shed water, shut them and imagine the picture of that object. Open the eyes after some time and practice tratak again. Do this exercise four to five times.

Note

1. If tratak is not performed properly, the eyes may be damaged. it is, therefore, necessary to practice this exercise under the guidance of an expert.
   
2. If you practice tratak on the flame of a candle, sit at such a place as is not airy and is dark.
   

Repetition: Everyday once or twice a day.

Benefits

Tratak strengthens the sight and the eyes become bright. Indirectly it has a beneficial effect on the brain and the mind.

Tadasana for Increase Height

Stand erect keeping a distance of half a foot between the two feet. Join (Intermingle) the fingers of one hand with those of the other hand and raise the hands up. Raise the heels from the ground and bending the head backwards look at the fingers. Stretch the body upwards. Keep this position for a few seconds and then bring the body to its original position.

Repeat this asana eight times.

Udar Karsanasana

Sit erect on the ground bending the knees. Keep the palms on the knees. Lower the left knee to the ground, bend the trunk to the right side as much as possible and look back to the right side. Then come to the original posited Repeat this asana on the other side.
Repeat this asana eight times on both the sides.

Tiryak Bhujangasana

Lie on the stomach on the ground. Place the palms on the ground beside the shoulders. Stretch the trunk and the head upside with the help of the muscles of the back. Try to minimize the weight on the arms. Now turning the head and the trunk to the right side look at the heel of the left foot. Then turning the head and trunk to the left side, look at the heel of the right foot. Then bring the body to its original position.Repeat this asana eight times.

Padmasana: Yoga Posture

‘Padma’ means lotus. Padmasana acquires its name because wIa performed it resembles a lotus. It is also known as K It is best suited for meditation and for reciting ‘iuantras’. It is beneficial to both men and women.

Technique

Sit on the ground. Spread the legs forward and place the right foot on the left thigh and left foot on the right thigh. Some persons like to place first the left foot on the right thigh and then to put the right foot on the left thigh. Either process is right. Let the left hand rest on the left knee and the right hand on the right knee. (See figure). Let the tips of the thumbs of both the hands touch the tips of the index fingers. Keep the head and the spinal column erect. Keep your eyes closed or open. Those who can place only one leg on the thigh should practise this asana daily with zeal. They will be able to perform this asana easily after some practice. Stay in the final position for one or two minutes in the initial stage. Later, increase the time gradually.

Advantages

1. This asana is useful for Japa, Pranayama, Dharana (Retention or Concentration), Dhyana (Meditation) and Samadhi (Self-realization).
2. This asana stimulates the endocrine glands.
3. This asana is useful to cure diseases like asthma, insomnia and hysteria. It is greatly beneficial to the persons suffering from insomnia.
4. This asana relieves the body of its excessive fat and it increases the vitality.

Parvatasana

Parvata means a mountain. This asana is also known as Viyogasana’, because it involves a special technique of Yoga. only healthy persons should practise this asana.

Technique

Sit in Padmasana. Join the palms of the hands. Stretch the arms vertically up over the head. Some persons perform this asana sitting in the posture of Veerasana. But the Padmasana posture is better than the Veerasana one.

Advantages

• As both the arms are kept vertically up in this asana, the ‘Prana’ is sublimated.
• If Suryabheda Pranayama or Anuloma-Viloma Pranayama is practised for fifteen minutes before performing this (Parvatasana) asana, the lungs, the abdomen and the spine become strong and healthy.
• This asana gives sufficient exercise to the muscles of the arms.

Utthita Padmasana - Lolasana

This asana is a variation of Padmasana. in this asana, the body is lifted up with both the hands on the floor. This is the reason why it is called ‘Utthita Padmasana’ or Lolasana or Dolasana. This asana is more difficult than Padmasana because in this asana the whole body is balanced on both the hands.

Utthita Padmasana Technique

Sit in Padmasana. Rest the palms on the floor besides the hips. Slowly raise the trunk without a jerk. The body should not quiver. Retain the breath in the lungs as long as the body is in the raised position. Exhale when the body is lowered down. While performing this asana, some beginners experience tremor in the hands because of some weakness. But it should not dishearten them. They should practise the asana patiently and with perseverance.

Advantages

1. This asana strengthens the joints and muscles of the arms.
2. This asana helps to cure intestinal weakness, onstipation, indigestion, dysentery, drowsiness, impurities of lubular channels, etc.
3. This asana works as an appetiser which is a good liaracteristic of health.

Kukkut Asana

‘Kukkuta’ is a Sanskrit word which means a cock. This asana or posture resembles that of a cock and hence is called Kukkutasana.

Kukkutasana Technique

Sit in the Padmasana position. Insert the hands through the gap between the thighs and calves near the knees. Part with the fingers and gradually push the hands up to the elbows. Inhale and raise the body off the floor. Then continue normal breathing. Legs should be raised off the floor up to the kvel of the elbows. Hands can easily be inserted in the gap if he Padmasana position is slightly raised. Pot-bellied persons will i md it difficult to insert the hands in the gap between the calves find the thighs. In the beginning, remain in this position for ten seconds and gradually increase the time to a minute depending upon the age and ability of the aspirant.

Advantages

1. All the benefits derived from Utthita Padmasana or Lolasana are derived from this asana. The diseases which Utthita Padmasana cures can be cured by this asana also.
2. This asana is beneficial to those who have worms in their intestines.
3. This asana is very useful to women as it cures uneasiness, pain in the hips and heaviness caused by menstruation.
4. This asana gives sufficient exercise to the arms. It stengthens the wrists, the elbows and the shoulders-the three important joints of the arms.
5. This asana invigorates the body and delights the mind.

Garbh Asana

When this asana is performed, the pose achieved resembles that of a human foetus in the womb. So this asana is called Garbhasana.

Technique

As in Kukkutasana, insert the hands between the thighs and the calves. Push the arms forward till the elbows can be easily bent. Then hold the lobe of the right ear with the right hand and of the left ear with the left hand. Stay in this position very cautiously to avoid tumbling. The constant practice of this asana will enable you to balance the body on the coccyx (the tail bone). If aspirants experience difficulty in performing this asana in Padmasana position, it should be practised without Padmasana. While performing this asana, let the legs be stretched on the floor. The asana should be performed for 8 to 10 seconds in the beginning. Later, the time of the retention of the asana can be increased to one minute depending on the age and ability of the aspirant and the benefits expected.

Advantages

1. This asana helps to cure diseases like colic pain, flatuence, enteritis, chronic fever, constipation, etc.
2. This asana keeps the abdominal organs trim. It cures is trouble and increases the digestion power.
3. The abdominal organs, the breast and the joints of the arms and the legs get sufficient exercise through this asana and their ailments disappear.
4. This asana helps to preserve the semen and the mind begins to have communion with the soul.

Simh Asana

Simhasana is one of the eighty-four asanas. This asana is also called Bhairavasana. The face posture of this asana, when followed in Vajrasana and Bhadrasana, Vajrasana or Bhadrasana is known as Simhasana.

Technique

Bend the legs from the knees and bring them on the backside. Sit on the heels. The heels must be on both the sides of the hips. Let the distance between the knees be six inches. Place the right palm on the right knee and the left palm on the left knee. Begin exhaling through the nose and the mouth stretching the tongu.e out from the mouth. Exhaling should be completed as soon as the process of stretching the tongue out from the mouth is completed. Do not breathe now. Keep the trunk erect. Stretch all the facial muscles and widen the eyes in such a way that the face appears frightening. Look straight. Stay in the pose for about six to eight seconds. In the first week, perform this exercise twice a day. Gradually with practice, increase it to four times a day.

Advantages

1. This asana is very useful for increasing the power of memory.
2. This asana works as a medicine for throat-trouble or voice-trouble. It also cures tonsillitis.
3. It has also a good effect on the respiratory system and on the larynx.
4. This asana helps to cure all the diseases of the chest and the abdomen.
5. This asana is recommended to persons suffering from stammering. It is beneficial to the eyes, the nose and the skin.
6. This asana increases the beauty and the lustre of the face.
7. This asana has all the advantages of Vajrasana.

Manduk Asana

While performing this asana, the body takes the shape of a frog. So this asana is called Mandukasana.

Technique

Take the legs backwards. Let the feet touch each other. Stretch the knees on both the sides. Rest the hands as shown in the figure. Keep the knees as apart as possible. Kt’ the trunk straight. Look straight and breathe normally. Heimun in this position for eight to twelve seconds. Perform thi& 1 twice in the first week. Later, practise this asana four times.

Advantages

1. This asana is effective in reducing the weight of the thighs, hips and the abdomen.
2. This asana strengthens the lower parts of the loins.
3. This asana increases sexual ability. It removes the defect of the reproductive system of women.
4. This asana stimulates the digestive system.
5. The benefits which Padmasana gives can be obtained from this asana also.

Gomukh Asana

Gomukh means a cow. Mukha means face. When this asana is performed, the performer’s posture resembles a cow- head. So it is called Gomukhasana. This is one of the eighty four asanas.

Technique

Place the left heel on the left side of the anus. Bend the right leg in such a way that the right knee rests or the left knee and the sole of the right foot touches the lower par of the left thigh. Practice will enable you to bring the right hee to the left thigh. Take the left arm to the back, bend it at th elbow and bring it upward. Now, raise the right arm, bend i at the elbow and take it to the back. Raise the first and the secon fingers of the left hand. Lower the first and the second finger:of the right hand. If the fingers slip away, try again for two ii flutes to bring them to the position. Breathe slowly. Keep the itink and the head in a straight line. Change the hands in turn. A fat man will find it difficult to perform this asana. But constant ‘v will enable him to practise the asana comfortably. Later, gradually increase lie frequency and practise it six times. Gradually increase the duration till the limit of fifteen minutes is reached.

Advantages

1. As this asana involves all the three Rindhas (Jalandhara Bandha, Uddiyana Bandha and Moola Riudha) strongly, Sushumna Nadi naturally gets an abundant low of oxygen with the result that there is control over the sense rgans.
2. Tumour in the axilla (armpit) is dissolved by this asana.
3. This asana is in the category of Padmasana and iddhasana and, therefore, the advantages which can be obtained rom Padmasana and Siddhasana can be obtained from this asana i Iso.
4. This asana cures rheumatic arthritis of the lower legs dud fissure.
5. This asana cures constipation, dyspepsia, loss of appetite, Ivickache and arm-sprain.
6. This asana helps in observing celibacy and keeping sound health.
7. Moola Bandha stops automatically in this asana and so U is very helpful for practising Pranayama.
8. This asana is useful for long-time meditation.
9. Joints become flexible and the bones become strong.
10. This asana strengthens the chest, the lungs and the heart.

Kandapeedan Asana

This asana is difficult to perform. This asana presses the Kanda (the place near the navel). So it is called Kandapeedanasana.

Technique

Sit on the floor. Bend the legs at the knees. I the feet towards the trunk until the heels are close to the perineum and keep the knees on the floor. Join the palms in front I the chest. Keep the trunk erect. Keep the nose, the palms and the feet in a vertical line. Breathe in the normal way. This asana should be practiced with caution. Persons whose thighs and calves ite heavy will find it difficult to practise this asana. Those having i slim body can perform this asana comfortably.

Advantages

1. This asana cures all kinds of ailments and disorders of the knees. It also cures arthritis.
2. It strengthens the calves, aft veins.
3. It stimulates Kundalini Shakti.
4. This asana is the same as Padmasana or Siddhasana, so t has all the benefits of Padmasana and Siddhasana.

Janu Shirasana

Certain characteristics of this asana are typically the same as those of Pashchimottanasana. In this variation of Pashchimo ttanasana, one leg is extended.

Technique

Sit on the ground. Place the left heel pressing hard near the left groin. Keep the right leg stretched and straight. Hold the right foot with the hands. Exhale and draw the stomach in. Lower the head slowly as shown in the figure. Place the forehead and the chin on the knee. Remain in this position for five to ten seconds. Increase the time gradually. This asana can be practised with the left leg stretched. With constant practice this asana can be performed for half an hour. Repeat this asana five to six times every day. This asana should be performed after the bowels are emptied. One who practises this asana can practise Pashchimottanasana comfortably.

Advantages

1. This asana kindles gastric fire and helps digestion.
2. This asana helps in observing celibacy.
3. This asana cures kidney-troubles.
4. It cures colic pain.
5. It awakens the Kundalini which keeps the body free from sluggishness and weakness.
6. This asana has the same advantages as Pashehirnotta

Basti Yoga for Washing Intestine

Basti is the technique of yoga used for washing of the intestines with water. To practice ‘basti’ successfully it is essential to get mastery over ‘nauli’ first. Stand in a river or pond keeping water level up to the navel (or sit in the ‘Utkatasana’ position). Then practice madhyama nauli and the water will immediately rise into the large intestine. When you are unable to hold back breathing (when nauli is to be released), close the anus with the finger so that the water may not come out. Again practice nauli and take finger away from the anus.

The water will rise again into the Intestine. If this ‘kriya’ is practiced five to seven times a good quantity of water will rise into the intestine. If possible, practice ‘naulichalan’ and hold back the water for some time. Then come out of the water and go to stools at some proper place.

Note

1. It is necessary to practice this ‘Kriya’ under the guidance of an expert.
   
2. Basti should be practiced on an empty stomach early in the morning.
   
3. Those who are unable to practice nauli can get the benefits of ‘basti’ through enema.
   

Repetition: Once or twice a week.

Benefits

1. Basti washes away the stool accumulated in he intestine. Thus ‘basti’ is a sure remedy for constipation.
   
2. Basti activates the intestines.
   

Asanas Practicing for Health

Practicing the above-mentioned five asanas in the order explained above, sphincter muscles gradually become loose with the result that the saline water drunk through the mouth flows to the anus carrying with it waste food and stool. Drink again two glassfuls of water and practice the above five asanas eight times.

Now go to the toilet. Do not force the stool to come out of the bowels. Keep the muscles of the abdomen relaxed. If the stool does not come out, wait for a minute and then come out of the toilet.

Drink two glassfuls of water again and practicing the above-mentioned asanas eight times. Go again to the toilet. Never give force to the stool to come out.

Continue this technique (kriya)-drink two glassfuls of water, practice the five asanas and then go to the toilet.

At last you will be relieved of the stool. In the beginning the stool will be hard and then the stool mixed with water will come out.

To drink water, to practice asanas and to go to the toilet-if this technique continues in that order, only water would come through the anus. It means that the whole gastro-intestinal tract is completely evacuated.

To reach the condition that only water should come through the anus, one has to drink 16 to 20 glasses of water.

As this varisar dhauti is tiring, one who practices it should, after completing it, take rest practising Shavasan for 45 to 60 minutes.

Note

1. Varisar dhauti should be practiced on an empty stomach after evacuating the bowels.
   
2. This kriya should be practiced under the supervision of expert.
   
3. Persons suffering from peptic or gastric ulcers should not practice varisar dhauti. Persons suffering from high blood I’ or having ailments of the kidney and the blood circulation are advised to practice varisar dhauti under the supervision of an expert.
   
4. One who practises varisar dhauti should eat khichadi one hour after the kriya is completed.
   

Repetition: This kriya should generally be practiced once in two or three months. If needs be, ‘laghu Shankhprakshalana’ kriya should be practiced during the days that follow varisar dhauti. In ‘laghu Shankhprakshalana’ one has to drink two glassfuls of water and practise the above-mentioned asanas three times. This kriya helps one to evacuate the bowels and avoid abundant urine.

Benefits

1. Varisar dhauti gives rest to all the organs of the digestive system with the result that the organs become more active.
   
2. Varisar dhauti is an unfailing remedy for chronic constipation, acidity, gas, indigestion and other ailments of the digestive system.
   
3. This kriya reduces the quantity of sugar in the blood and so it is useful for those suffering from diabetes.
   

Ardha

‘Ardha’ means half. This asana is named aflei Yogi Matsyendranath who first taught it to the aspir ot I l Yoga. It is said that this Matsyendraflatha was the disciple ol Lord Shiva.

Technique

Place the right heel near the anus (buttock) below the testicles. Do not move the heel from this position. Bend the left knee and put the left ankle on the outer side of the righl knee. Let the right armpit rest on the outer side of the left thigh. Now push the knee backwards so that it touches the back part of the armpit. Then hold the toe of the left foot with the right hand. Twist the spine slowly exerting force on the joint of the left shoulder, Let the spine be twisted to the left side as far as possible. Turn the head to the left side as far as it can go. Bring it in the line with the left shoulder Take the left hand backwards and try to hold the right thigh with it. Keep the spine erect. Remain in this position for five to fifteen seconds. Repeat the same in reverse by twisting the spine to the right side. This asa i makes the spine twist completely.

Advantages

1. This asana stimulates appetite.
2. It awakens the Kundalini and stabilizes Chandran,uh
3. It makes the spine elastic. It massages the aI muscles and organs.
4. It adjusts and corrects the displacement of the vertebrae, rejuvenating the blood circulation in that part of the body.
5. It helps one in practising Pashchimottanasana.

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Purna Matsyendrasana

This asana is easy for those who have practised Ardha Matsyendrasana for some time. Puma Matsyendrasana is a bit difficult to perform in the beginning.

Technique

Sit on the floor with the legs stretched straight in front. Keep the trunk and the head in a vertically straight line. Place the right foot at the root of the left thigh. Place the right heel pressing against the navel. Keep the left foot on the floor behind the right knee. Take the right hand out from under the left knee and with the help of its thumb and first finger hold the toe of the left foot. Keep the left foot firm in this position. Take your left hand behind the back and keep the head and the body turned to the left side. Twist the waist slightly. Look at the tip of the nose. Breathe in slowly. Retain this position for twenty seconds. The position can be retained for two to three minutes after sufficient practice. This asana gives the maximum benefits when practised on the right and left sides aiternatdy.

Advantages

1. This asana has all the advantages of Ardha Matsyendrasana.
2. It alleviates rheumatism.
3. It stimulates life energy and cures many diseases.
4. It supplies fresh blood to the Prananadi. This awakens the Kundalini and the aspirant experiences mental peace and fitnness.
5. This asana is very beneficial to persons suffering from 1iabet
6. This asana makes the spine flexible and one experiences vigour and vitality of youth.