Gandhi Gyan Mandir Yoga Kendra

A little common salt should be dissolved in luke warm water and filtered. Fill it in a specially designed tubed tumbler with a nozzle. Stand up tilting forward a little. Now turn the head a little to the right. Place the nozzle of the tumbler in the right nostril and bend the tumbler such that the water flows into the nostril. Breathe in and breathe out through the mouth only. The water that enters into the right nostril comes out from the left nostril automatically, carrying out the dirt in the nose. Entire tumblerful of water should be poured into the right nostril. Now tilt the head to other side and repeat the same process through left nostril with another tumblerful of same water. Throughout this process breathing is through mouth only. After cleaning both the nostrils, close the ears with the thumbs. Breathing in fully through the mouth, release it through the left nostril with great force closing the mouth. Similarly breathe in fully through the mouth close the mouth and breathe it out with great force through the right nostril. Then sneeze out through both the nostrils. Repeat the same till the last drop of the water is thrown out from the nostrils. If any water drops are left in the nostril it may effect cold. Specially manufactured tubed brass, copper or plastic Neti tumblers are available in Yoga Kendras. It is very good for the health to clean the nostrils through the above process everyday.

Elephants follow this process, when they are ill. So it is also called Kunjal Kriya or Gajakarni (Kunjal = Gaja = Elephant). Yogis learnt this by observing elephants. Water is heated to luke warm, little salt is added and filtered. Squatting on the feet, drink the saline water till stomach is full to its maximum say eight to ten glasses in succession. Stand up and drink further half to one glass of same water and then move the waist front and back, left and right and rotate it clockwise and anti clockwise three to four times. With this movement the unwanted acids, gases and other wastes accumulated in the stomach are mixed in the drunk water. Now bend before a wash basin, press the stomach with the left hand and press lightly the inner tongue with the two right pointed fingers. With this sensation, the water in the stomach gushes out like a spring or fountain from the mouth bringing the accumulated wastes out.

Hold the fingers inside the mouth and go on tickling the inner tongue till the entire drunk water is vomited out. If at all a little water is remained that is let out either through stool or through urine.

Note: Finger nails should be trimmed or else the soft palate may be hurt and blood may start oozing.

Saline water turns red when unwanted acids mix in it. During this process red water may come out. It is not blood. After the completion of the process either Arogyamritam or warm milk or both should be taken. Later a little rest is a must. After this process spiced food like pakodas, mirchees etc. should not be taken on that day. Non-veg food also should not be taken. This activity should be undertaken atleast once a week. If needed it may be practiced continuously for two or three days.

Note: People suffering from High B.P. should use lime juice instead of salt. People suffering from ulcers, heart diseases or any stomach disorder or pregnant women should not attempt this process.

Advantages:
Stomach is cleaned. Gastric trouble, constipation, indigestion, acidity, burning sensation in the stomach, head-ache etc. are relieved. Even the extra weight of the body is also reduced gradually. If it is done regularly Jaundice does not effect. People suffering from breathing problems get relief.

Kati means waist. The waist is moved in the shape of an arch in this asan, so it is called Kati chakrasan.

Procedure:
It is to be done in standing position. Keep the legs apart. Stretch both the hands in front keeping thumbs up. Breathing out, turn towards right so that the right hand is taken from side to extreme back and the left hand is brought across the chest to touch the right shoulder looking back. Breathing in, come to central position.

Similarly turn leftwards and look back. This is repeated 3 to 5 times alternatively on both sides.

Advantages:
The salt water with the undigested wastes that is in the small intestine is pushed further into 6 ft long large intestine.

In this asan, the stomach (udar) is pressed with the thigh, so it is called Udar akarshanasan.

Procedure:
It is performed in the sitting (squatting) position on feet, as one sits while passing the stool in an Indian toilet. Place both the hands on both the knees. Legs are a foot apart. Bend the left knee towards the ground near the right heel, pressing the stomach with the right thigh. Breathing out, turn towards the right side and look back over the right shoulder. Breathing in come back to normal central position.

Similarly repeat on the left side. Repeat 3 to 5 times alternatively on both sides.

Advantages:
The salt water, that has traveled for about 35 to 40 ft, with all the wastes proceeds towards anus.

In this asan the body and mind are at ease and calm, therefore it is called Shanti asan (Peace asan).

Procedure:
Lie down on the back with palms upwards, spread the legs little apart and let loose all the parts of the body. There should be no tense anywhere in any part of the body.

Stages:
I. Respiration in this asan is normal and in natural process. The stomach movement, during respiration is like that of an infant. While breathing in, the stomach is gradually bulged up and when breathed out completely, the stomach is totally pressed down. The body in this condition is totally at rest.

II. After totally resting for few minutes in the above position, the body is slowly turned to right side, resting the head on the folded right hand, placing the left hand on the left thigh. The entire body is straight. The breathing is normal. During this position the body and mind are quiet peaceful. Breathing becomes more prominent through left nostril (Chandra Swar).

III. Now the body is slowly turned to left side, left hand is folded and placed under the head as a pillow. The entire body is kept straight. The right hand is placed on the right thigh. The breathing become more prominent through the right nostril (Surya Swar).

Entire body is physically loose and mentally hollow during all the above three stages of the Shanti asan.

Awareness:
Relaxation in the whole body

Advantages:
All the parts of the body become calm. You will get rid of tiresomeness and fatigue (mental tiredness). Tension is reduced. The total body is relaxed and re-energized. During Yoga practice, this asan gives required relaxation from time to time.

Pavan means air. The air that is in the stomach (apaan vayu) is impure. Mukti means to get rid of. Pavan muktasan means the asan through which the stomach gets rid of impure air present in it. This asan is to be performed in the bed itself, as soon as we get up in the morning. The gas that is produced during the digestion of night meal remains in the stomach only. That gas is let out through this asan. This asan can be practiced at other time also.

Procedure:
Lie on the back with the legs stretched. Keep the left leg straight. Bend the right knee and hold it with both the hands. Press the knee towards the stomach. Breathing out raise the head and touch the knee with the chin. Later, breathing in stretch the leg straight. Repeat the same with the left knee in the second stage.
Later in the third stage, lift both the knees and bend them,hold them with both the hands. Raise the head and breathing out touch the knees with the chin. Swing entire body front and back 5 to 10 times in this position. Then swing left to right and right to left 5 to 10 times. The three stages form one round. Three to four such rounds are to be practiced.

Awareness:
Abdominal area

Advantages:
Pavan muktasan sends out the impure gas out of the body. It solves the problem of constipation and keeps the stomach clean. Fat content in the body is reduced and so obesity is gradually minimized. Backbone is strengthened. Lungs function properly. Pain in knees is relieved.

Note: Pregnants should not attempt this asan. All others can practice it.

 

Infants (Bal) posture Balasan naturally and so this name. Any machine that is kept unused for a long time, it gets rusted and does not function properly. Similarly if there is no proper movement to the parts of our body, they become weak and inactive. Asans like Balasan give sufficient movement to the different parts of the body.

Procedure:
Lying on the back, move the legs and hands as one paddles a bicycle, simultaneously move the head left and right. After doing so for a minute, do it in reverse. Breathing is normal.

Awareness:
Movement of the body

Advantages:
The infant exercises this action on its own, without any ones help and get its blood circulation regulated. Similarly Yoga practitioners by doing this exercise can regulate their blood circulation properly and get their hand and leg joints function smoothly.

“Balasan for the proper blood circulation in the entire body”

As the leg is rotated in this exercise, so it is termed as padchalanasan.

Procedure:
Lying on back, keep the palms on the floor. Lift right leg completely up (i.e. thigh, foreleg and the foot) and rotate in a circular form clockwise 5 to 6 times slowly. Later rotate in the reverse direction equal number of times.

Repeat the same with the left leg. After that, raise both the legs together and rotate as above. Breathing is normal in this exercise. Knees should not bend.

Awareness:
The movement of the legs

Advantages:
Apart from all the advantages of Padottansan as in No.6, the thigh joints are energized.

“Pad-chalan asan to empower the thigh joints”