Kati Chakrasana

Stand keeping a distance of two feet between the feet. Raise both the arms on the sides of the body to the level of the shoulders. Turn the body by the waist to the right side, bring he left arm to the right shoulder and take the right arm to the hack. Then bringing the body to its original position, turn it to lay left side.

Repeat this asana eight times.

Jalneti: Part of Yoga

Fill the jug with pure water. Add half a spoon of salt to it. First boil the water and then cool it. Stand in front of a basin or in a mori. Lower the head to the left side. Place the funnel of the jug into the right nostril. Further lower the head slightly and raise the jug so that the water which entered the right nostril comes through I he left nostril. Continue this step for a minute. Then take the funnel out of the right nostril.

Now place the funnel of the jug into the left nostril and lower I Lie head to the right side so that the water which entered the left nostril may come out of the right nostril. Continue this ‘kniya’ for a minute.

Then sneeze fifteen to twenty times (breathing out forcefully from the nose) and let the water be evacuated from the nose. It is necessary to make the nose dry.

Note: If the water comes into the mouth through the nostril, spit it, do not swallow it.

There will be burning sensation in the nose and, with frequent sneezes the eyes will fill with tears while doing ‘jalneti’. This is natural. You will be accustomed to effects in a day or two.

Repetition

Jalneti should be practiced usually once in a day. The morning time is desirable. If you suffer from cold or hard-breathing, ‘jalneti’ may be practiced two or three times a day.

Benefits

1. The nose is cleansed.
2. Nerve-endings in the nose become more active.
3. Jalneti is an unfailing remedy for cold, nasal catarrh, sinus, headache and migraine.
4. Pranayama can be practised more effectively after ‘jalneti’.
   

Types of Yoga for Discipline

Asana (Postures)

Asana means holding the body in a particular posture to bring stability to the body and poise to the mind. The practice of Asana brings purity in tubular channels, firmness to the body and vitality to the body and the mind. There are many Asanas, but keeping in view a common man’s health, 65 Asanas have been presented and explained in this book.

Pranayama (Breath Control)

The literal meaning of Pranayama is Breath Control. The aim of practicing pranayama is to stimulate, regulate and harmonize vital energy of the body. Just as a bath is required for purifying the body, so also is Pranayama required for purifying the mind.

Pratyahara (Discipline of the Senses)

The extra version of the sense organs due to their hankering after worldly objects has to be restrained and directed inwards towards the source of all existence. This process of drawing the sense inwards is Pratyahara or putting the sense under restraint.

Dharana (Concentration)

Dharana (Concentration) means focusing the pure mind on one’s personal deity or on the Individual Self. The practice of Dharana helps the mind to concentrate on a particular object.

Dhyana (Meditation)

When one sustains and maintains the focus of attention through Dharana unbound by time and space, it becomes Dhyana (meditation). Deep concentration destroys the Rajas and Tamas Gunas of the mind and develops the Satvika Gunas (qualities).