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.

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.

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.

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

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.

Ardha Vakrasana

In this asana, the upper part of the body is twisted and the spine and the back muscles are stretched.

Technique

Sit on the floor with the legs stretched in front, keep the legs parallel to each other. Bend the right leg and place it behind the knee of the left leg. Place the left hand on the left knee. Place the right hand on the waist. Keep the trunk straight. Turn backwards Ofl the waist. Remain in this position for six to eight seconds. Inhale slowly. Revert back to the original position. Practise this asana with the other leg stretched turning the trunk on the other side. Repeat this asana four to five times daily.

Advantages

1. This asana affects chiefly the waist and the abdominal organs.
2. It stimulates the spermatozoa glands of men and the uterinal organs of women.
3. This asana helps in reducing pain in the abdomen and the waist.
4. It cures constipation and other abdominal ailments.

Veer Asana

‘Veera’ means a hero, a warrior. The practice of this a increases appetite. Those who perform this asana devekp t he spirit of adventure, enthusiasm and bravery in them.

TechniqueSit on the floor. Keep the body ere an iyes straight. Bend either of the legs at the knee and heel below the anus. Bend the other leg at the knee nd it on the thigh of the former leg. Extend the arms line with the shoulders and put them on the he Kee the neck and the head in a vertical straight line flt iow and normally. Hold this position for eight seconds and then assume the posture as in the original position. Then bend the other leg and perform this asana again. The performance of this asana should be repeated six times in a day.

Advantages

1. All the diseases which Padmasana cures can be cured also by practising this asana. The benefits which Padmasana gives can be obtained from this asana also.
2. This asana helps in breath-control. So this asana is practised by the best singers of Indian classical music.
3. This pose is suitable for Pranayama.

Pranayama and Yogic Kriyas

Yoga may not be fully relevant in the treatment and cure of first three types but decidedly it is a panacea in the case of unsoundness of mind due to the last three causes : Psychological, economic and stress. Regular practice of Yoga coupled with Dhyana can restore mental vigour. It not only changes the entire out look of man on life but also rejuvenates the mental and physical cells

The ladder to mental peace and balance lies in the art of pranayama. Our scriptures stand a testimony to what powers had been acquired by sages through this most important but a non violent mode of progress.

It is pranayama which restores calm and equipoise of the disturbed mind and slowly generates the much needed self confidence in the individual. Praiiayama not only purifies various organs of the body but also thoughts of the person thus creating an aversion towards evil and false-hood. In Yoga this state is acquired by a person through regular practice.

Bharatiya Yog Sansthan by dedicating itself to the revival of the ancient thoughts of Arya Vrata is doing a yeoman’s service and has taken upon itself a stupendous task of uplifting mankind from drudgery, and prosale life of inaction which leads to the bankruptcy of intellect. The job is tough and the journey is long on an arduous and thorny path. However, the results have started appearing and in a short span of just twenty years there has been a considerable awakening in the common man to improve his lot by practising Yogic Kriyas and to lead a happy family and community life.

Baddha Padmasana

This is a variation of Padmasana. This asana is not meant for meditation. It is chiefly meant for the improvement of health and for making the body strong. This asana is difficult to perform. Those who are unable to practise this asana should not be disappointed. They should patiently try to accomplish the final position.

Technique

Sit in Padmasana with legs crossed. The heels should touch the lower part of the abdomen. Swing the right arm behind the back of the shoulder and bring the hand near the left hip. Catch the left big toe. Similarly, swing the left arm and hold the right big toe. If you experience difficulty in holding the toes, bend slightly forward and make it convenient to hold the big toes. After catching the toes, sit erect as before and breathe normally. Stay in this position for one or two minutes in the initial stage. Gradually increase the time till you can stay in the position for ten minutes.

Advantages

1. In this asana, the weight of the body is t by the knees and the ankle-joints, so the joints of the legs strong.
2. Both the heels of the legs get sufficient exercise.
3. The continuous practice of this asana helps the person in overcome gradually the weakness of the heart, the lungs, the I’’u the liver and the spine. Moreover, it reduces the pain in knees and the ankle-joints.
4. This asana helps to cure ailments like indigestion, stomachache, etc.
5. By practising this asana one can get all the advantages padmasana.
   

Pashchimottan Asana

This asana is also known as ‘Ugrasana’. ‘Ugra’ means ‘Shiva’. Lord Shiva is believed to be the god of armihilation. So he is called ‘Ugra’ or ‘the terrible’. As this asana is very difficult to practise, it is known as ‘Ugrasana’.
Technique

Sit on the floor with the legs stretched straight in front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending, bring the head between the arms. The aspirants having flexible spine can touch the knees with the head at the first attempt. Fat persons will find some difficulty in practising this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Rcmain in this asana for five seconds. Begin with thirty seconds trid gradually increase it to ten minutes.

Advantages

1. Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.
2. Excessive fat around the abdomen is reduc d by practising this asana.
3. It tones up the kidneys, the stomach, the liver and . abdominal organs.
4. It tones up the intestines and improves digestion.
5. This asana cures constipation, indigestion, liver diseases and loss of appetite.
6. The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.
7. It makes the body handsome and shapely.
8. It strengthens the calvic muscles.
9. It cures hiccough.