Jala Neti - nasal cleansing technique for peace of mind

Jala-Neti (Sanskrit :जलनेति; Jala - Water;Neti - Nasal Cleansing ; Nasal cleansing using water) is a cleansing technique performed to cleanse the nasal cavity which helps in bestowing clairvoyance. Neti provides mental clarity. It is seen as a tool to awaken higher mental faculties as one advances in the practice of yoga.

When to practice Jala-Neti :

It can be practiced on morning, afternoon or before going to bed. Doing Jala-Neti before hitting the bed, brings peace of mind while sleeping. Since Jala-Neti is a cleansing technique, it precedes breathing techniques.
 

Procedure:

Jala Neti requires a "Neti pot" with a nozzle designed to fit into the nostrils.
1) Take lukewarm water in the Neti pot.
2) Stand with legs apart (at shoulder distance).
3) Till your head to right side and place the neti pot on the left nostril.
4) Keep the mouth open and breath through it.(Do not breath through nose during this activity)
5) Keep your body relaxed.
6) Gently pour the water through left nostril
7) The poured water will come through the right nostril for most of the people. If it is not coming, stop pouring water. Close your left nostril with thumb and blow gently through left nostril. This will force out the water.
8) Practice this for right nostril by interchanging the pot to other nostril.


Hatha Yoga Pradipika describes Sutra Neti (Sanskrit :सूत्रनेति; Sutra - Thread;Neti - Nasal Cleansing ;Nasal cleansing using a thread), in which a smooth thread or cloth is passed through one of the nostrils and taken out from the mouth. As many people finds it difficult to perform Sutra Neti, Jala Neti is a good substitute for it.

Benefits:

1) Cleans the cranium and helps to attain clairvoyance
2) It destroys all diseases that manifest above the throat
3) Clears sinus problems4) Clears phlegm and diseases borne of phlegm
5) Wards off cold, cough, rhinitis and tonsillitis
6) Prevents myopia and deters headaches
7) Clears off Otitis (ear infection)
8) Relaxes facial nerves and beneficial for those who suffer from depression, epilepsy, hysteria,etc..,
9) Stimulates the frontal lobe of cerebrum (the seat of learning).
10) Improves memory and concentration.
11) Imparts clarity of mind
12) Has profound effect on body, mind and personality.

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Savasana - Corpse pose

Savasana (Sanskrit :सवासन; Sava - Corpse;Asana - posture ; That posture in which one lays like corpse/dead body) is a relaxation technique performed to relax both body and mind. It is usually performed after doing all postures (usually the last posture in your yoga session). It is a good relaxation technique whenever we feel stressed. This posture is not recommended for meditation as it has the propensity of inducing sleep.

Procedure:

1) Lay down flat on a mat, with palms open and facing upwards.
2) Close your eyes. Relax. No puckers on forehead. Allow sometime for panting to subside.
3) Concentrate on your toes. Feel it getting relaxed.
4) Now shift your focus on ankles and knees and feel it getting relaxed.
5) Slowing focus on thighs, abdomen, stomach, chest, hands, shoulder, neck, face - in the given order one by one and feeling them getting relaxed.
6) Now each inch of your body is completely relaxed.
7) Concentrate on your third eye ( the space between two eye brows ) and try not to think about anything.
8) Be in this position for about 5-10 minutes.
9) Now slowly focus on face, neck, shoulder, hands, chest, stomach, abdomen, thighs, knees, ankles and toes (top to bottom order)one by one. Visualize new energy (you can visualize the energy as a light) entering each part of the body being focused.
10)Sit and rub your palms gently and place it over eyes,face and back of the neck.
11)Now open your eyes.
 

Benefits:

• Best relaxation posture
• Suitable for all.
• Recommended as a standalone posture for people with high blood pressure.

Reference:
[1] Image courtesy : Wikipedia

Mudras - for health benefits

Mudras

Vayusaar - A cleasing exercise to cure gastric problems

Vayusaar ( Sanskrit : वायुसार , वायु = Gas/Air, सार=extract/expel, Vayusaar = Force out gas from stomach) is a cleansing technique to force out the gas (that cause gastric troubles) accumulated in the stomach.

Before learning this technique, lets discuss what causes gas in the stomach.

What causes Gas ?^[1]

There are two sources for gas.
1) Undigested food in the large intestine
2) Swallowed Air.

Source 1: Undigested Food :^[1]

Main source of gas in human body is carbohydrates. Fats and Protein cause little gas.Human body does not digest some types of carbohydrates - like fiber,starch,sugar (raffinose, lactose, fructose, and sorbitol) due to lack/shortage of enzymes in the small intestine. The undigested food passes to the large intestine where harmless bacteria breaks them into hydrogen,carbon-dioxide and methane (in some people). This is main source of all gastric problems.

Source 2: Swallowed Air:^[1]

Swallowed air or aerophagia is a common source of gas in the stomach. Some amount of gas gets swallowed when we drink or eat. More air is drawn into the stomach during rapid drinking/eating, smoking and chewing gum. Belching or burping is a common way by which the swallowed air - containing nitrogen,oxygen,carbon-dioxide leaves the stomach. Remaining air gets absorbed in the small intestine and the residue passes to the large intestine and gets expelled through the rectum. The swallowed air will not cause any gastric problems.

Problems caused by gas:^[1]

1) Belching (sometimes with bad odour)
2) Too much flatulence
3) Bloated stomach
4) Abdominal pain/discomfort.

Vayusaar:

Vayusaar is a cleansing technique that utilizes the technique of swallowing the air (source 2) to expel the excess gas out of stomach. In vayusaar , the air is swallowed intentionally. The swallowed air gets mixed with the gas in the stomach (caused by undigested food) and gets expelled through belching/burping.

How to do Vayusaar:

1) Sit in Padmasan (with eyes closed)
2) Swallow air in small portions till your stomach is full.
3) Gently press your abdomen with your palm and you will belch/burp.
4) Continue belching till you fell comfortable/till it stops.
5) Do not worry about the remaining gas in the stomach as the swallowed air will not cause any harm and it will exit through the other way.

Benefits:

Clears all types of gastric problems in due course of time.

Reference:

[1] National Institute of Diabetes and Digestive and Kidney Diseases - USA - "Gas in the digestive Tract"

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