MODULE – II Shatkarma or Shatkriya (Six Cleansing Techniques)

Contemporary Yoga

7
Notes

SHATKARMA OR SHATKRIYA
(SIX CLEANSING TECHNIQUES)

In the previous lesson you learnt about the basics of sukshma vyayama, its role and
benefits, its therapeutic uses and the practice of sukshma vyayma. In television you must
have seen yoga gurus demonstrating practices whereby they pour water through one
nostril and allow it to flow out through the other nostril whereby it is believed that the
toxins are removed from the body and these practices are called as Shatkarma.
‘Shatkarma’(also known as Shatkriya) is a compound word consisting of two components:
‘shat’ meaning ‘six’ and ‘karma’ meaning ‘art’ or ‘process’. The ‘Gheranda samhita’ and
‘Hatha Yoga Samhita’ enumerate as many as twenty-one such practices, albeit under six
broad headings. The word ‘kriya’ or ‘karma’ is used in Hatha Yoga in a special technical
sense regarding the techniques of cleaning. Gheranda samhita and Hatha yoga pradipika
are the classical texts of hatha yoga, which advises cleansing of the body before any
course of yogic practices. Shatkriya brings control over different reflexes and establishes
psycho- physiological balance. In this lesson you will learn the principles of shatkarma,
types of shatkarma, techniques of performing these techniques, benefits of shatkarma and
practise these techniques.

OBJECTIVES
After reading this lesson, you will be able to:

z describe the principles of Shatkarma or Shatkriya;

z discuss Shatkriya in detail;

z explain the science and art of application of Shatkriya;

z discuss the benefits of Shatkriya;

z demonstrate various Shatkriyas.

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7.1 SHATKRIYA
There are six types of Kriyas and therefore termed as ‘shat’ kriya. The six types of
shaatkriya are as under

1. Nauli - for cleansing the abdominal organs.

2. Dhauti - for cleansing upper Gastro Intestinal Tract up to the stomach. Notes
3. Neti - for cleansing upper nasal track (from throat to nostrils).

4. Basti - for cleansing lower Gastro Intestinal Tract especially the rectum

5. Trataka - for cleansing the eyes.

6. Kapalabhati - for cleansing the lower respiratory tract (from nostrils to lungs)

Fig. 7.1: Shatkriya

7.2 PRINCIPLES OF SHATKRIYA

Each one of the shat kriyas consists of many sub- sections. Shatkriya shows an increase
in the range of adaptability of the tissues forming various organs and systems and also
raise the threshold of their reactivity. The modes of purification in the Kriyas are air,
water, friction and manipulating movement. The regions of cleaning involved in various
Kriya are Naso-pharyngeal, Otocranial, Gastro-oesophageal, ano-rectal and intestinal.

Main principles of kriyas are considered as under:

1. Stimulates the system by either an external medium or by the volitional control.

2. Relaxation after the kriyas and often even during the performance of kriya.

7.3 CATEGORY OF SHATKRIYA

These shatkriyas may be categorized into two basic varieties as under.
(a) Instrumental kriya- Some of the Shatkriyas require the usage of instruments.
Example- Dhauti, Basti, Neti, Trataka.
(b) Non-Instrumental kriya- Some of kriyas do not require usage of any instruments.
Example- Nauli, Kapala bhati.

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INTEXT QUESTIONS 7.1

1. Write the names of the two text books where the Shatkriyas are given.
2. How many kriyas are explained in Shatkriya?
3. Objectives of the kriyas
Notes
(a) Cleansing, activating and .................. the organs.
4. Development of deep Internal ..................
5. What are the modes of purification in the Kriya?
6. Write any one main principle of Kriya.
7. Mention the name of the kriya, which cleanses the upper GIT.
8. What are the instrumental kriya.

7.4 NAULI (TURNING OF THE ABDOMINAL MUSCLES)

Definition
It is the yogic exercise where the turning of the abdominal muscles takes place. Gheranda
Samhita calls this Nauli as a Lauliki

Technique
z Stand upright with legs slightly apart.
z Make a forward bend in standing position.
z Fix your palm on your knees, make a curvature abdomen.
z Exhale fully and hold the breath outside.
z Try to rotate recti muscle (belly) clockwise and anticlockwise.
z In this way a strong suction effect is produced within the whole abdominal cavity.
z When the impulse to inhale occurs, stand upright again and inhale.
z This process can be repeated 5-6 times, or for as long as there is still power in the
abdominal muscles.

Fig. 7.2: Nauli Kriya

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Benefits of Nauli
z Yoga believes that most of the illnesses have their origin in the digestive system, and
Nauli is one of the best exercises since it stimulates and regulates the entire digestive
system.

z Improves the digestive fire and helps in proper digestion.

z Helps to remove constipation and cures the problems of piles. Notes

z Removes the accumulated toxic substances from the intestines.

z Nauli strengthens the abdominal muscles and massages the intestines and organs of
the lower abdomen.

z It regulates blood pressure and has a preventive effect against diabetes.

z Helpful in heartburn and skin diseases (acne).

Caution
z One should not practise it on empty stomach.

z Should not be practised during pregnancy.

INTEXT QUESTIONS 7.2

Fill in the blanks:

1. Gheranda Samhita calls Nauli .....................

2. ..................... muscle is involved in the process of Nauli.

3. Nauli improves digestive power. True/False

7.5 DHAUTI

Definition
A strip of wet cloth, four angula wide (3") and fifteen hands (1¼ metres) in length, is
stoutly swallowed and, then taken out, as instructed by the guru. This is known as dhauti.
(“Hatha Yoga Pradipika” 2:24)

Types
Many types of Dhauti are explained like

1. Vamana Dhauti (Kunjal),

2. Vastra Dhauti,

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3. Danda Dhauti,

4. Varisara Dhauti,

5. Laghu Shankha Prakshalana,

6. Shankha Prakshalana etc.

Notes According to the “Gherand Samhita” they are called antar (internal) dhauti, danta (teeth)
dhauti, hrid (cardiac) dhauti, and moola shodhana (rectal cleansing).

Technique

(a) Vastra dhauti

z ‘Vastra’ means ‘cloth’, and the practice of performing with cloth is called as Vastra
dhauti.

z The cloth should be of finely woven cotton which is clean and new.

z Synthetic material should definitely not be used.

z The cloth must also be trimmed neatly so that there is no fraying.

z It should not be wider than the tongue or it will fold as it passes down the throat, and
should be at least one meter and not more than a meter and a half in length.

z Wash, rinse and boil the cloth well-keep it in a container of warm water.

Fig. 7.3: Vastra dhauti

z Posture- squat with the heels on the ground and buttocks off the ground or resting –
on a brick or something of the same height

„ relax the body

„ keep the cloth spread

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„ spread one end over the tongue and start swallowing the cloth

„ if it catches in the throat and will not pass down, take a sip of warm water,

„ the cloth tends to stick in the lowest point of the throat, so keep swallowing
it and resist the urge to vomit

„ when two-thirds of the cloth have been swallowed, leave the remaining few
inches hanging out of the mouth. Notes

„ the cloth can be left in the stomach for five to twenty minutes but not longer

„ practise dakshina (right) and vama (left) nauli; then rotations and madhyama
nauli

„ five to ten minutes is sufficient time to clean the stomach

„ sit again in the squatting position and remove the cloth.

z Vatsara dhauti is performed by breathing in slowly through the mouth

z It can be done up to ten times or until the stomach is fully expanded.

Fig. 7.4: Types of Dhauti

(b) Vamana Dhauti (Kunjal Kriya)

z Vamana Dhauti is very common and very easy to practise. Commonly it is called as
Kunjal or kunjar Kriya because Kunjar means elephant. How one drinks the water
and brings it out like a jet spray, the process of the Vamana Dhauti resembles the
same. This exercise is also known as Gajakarni, and Jala dhauti.

z Articles required for this exercise

2-3 litres of clean lukewarm water,1 spoon, salt, one glass, one towel

To perform this procedure early in the morning when one is on empty stomach.
z Mix salt in the lukewarm water
z Drink 8-9 glasses of water at a stretch.

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z When you cannot drink water any more, stop drinking and stand up.
z Keep the left hand on the waist and bend a little bit forward.
z Try to vomit out the water.
z If there is no sensation to vomit, do the following step.
z Insert the middle three fingers of right hand and press the inner part of the tongue.
Notes
z This gives the sensation of nausea and all the water will easily be thrown out.
z Clean the face and mouth with a towel.

Cautions for Vamana dhuti

z Not to drink the water with intervals.
z Not to drink very little water since less water gives less sensation to vomit.
z Not to put to much effort to vomit.
z Nails should be properly cut, lest they injure should the tongue and throat.
z If all the water does not come out, one should not panic. Again one has to drink 2-3
glasses of water which helps to have the sensation to vomit and all the water may be
vomitted out. Otherwise, all the remaining water may pass through urine or stool.
z Persons having high blood pressure, ulcers in stomach should not perform this
procedure without proper supervision.

Benefits of Dhauti
z This is a purifying activity in which the alimentary canal, specially the stomach is
cleaned.
z Various digestion related diseases like indigestion, sour belching, flatulence, pain in
joints etc. are relieved by this activity.
z To throw out the poisonous or toxic food this is an excellent activity.
z This practice massages all the abdominal nerves, strengthens the muscles and
stimulates the associated nerves, encouraging the best possible functioning of these
organs.
z It promotes the correct secretion of digestive juices and thereby allows optimum
assimilation of nutrients.
z It prevents and removes various digestive maladies such as constipation, indigestion,
hyper - acidity, hypo-acidity, flatulence, constipation and sluggish liver.

Caution
z There are dietary restrictions to be observed for the minimum period of one week
after the practice, and as it is a major cleansing operation, it must be done under
expert guidance.

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INTEXT QUESTIONS 7.3

1. Give the synonym of ‘Vamana dhouti’.
2. Name any one benefit of Vamana dhouti.
3. Names the types of Dhauti ................. Notes

7.6 NETI KRIYA

Definition: ‘Neti’ means to clean

Types: There are different types of Neti Kriya i.e. Jala Neti, Sutra Neti, Rubber Neti,
Ghrita Neti, Milk Neti etc.

Technique

A. Jala Neti
z It means to clean with water.

z Articles needed for the activity are special utensils for ‘Jala Neti’, called Neti Pot,
One litre of clean luke warm water in which ½ spoon salt is mixed, tub, towel etc.

z Procedure: The jala neti method is performed in three stages. In the first stage one
should let the water flow up one nostril so that it reaches just above the bridge of the
nose, goes back into the middle cavity and flows out though the other nostril. The
further stages are to be attempted only after the perfect performance of stage one.

z Fill the lukewarm water in the ‘Neti Pot’.

z Required to sit as bending forward.

z Then required to twist the neck with tilt position.

z Required to see which nostril is freer to breath.

z The person is required to put the snout of Neti Pot in the nostril.

z To keep the mouth open during this complete process.

z Normal breathing should be from mouth instead of nose.

z The water is to be poured in one nostril with tilt position; automatically the water
would come out from the other nostril by gravity.

z Repeat it by the other nostril.

z After finishing the process, blow each nostril forcefully to evacuate each drop of
water.

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Notes

Fig. 7.5: Neti kriya

Benefits of Neti Kriya

z Neti Kriya cleans congestion in the passages of nose, throat and controls the various
problems of eyes, nose, ear, throat etc.

z Neti removes all the dirt from within the nose.

z It also helps in other upper respiratory complaints like sinusitis, sore throats coughs,
asthma and bronchitis etc..

z Neti is of great benefit for problems associated with the eyes.

z It can be beneficial for certain types of ear disorders

z It has a soothing and cooling effect on the brain by eliminating excess heat.

Caution
z Use lukewarm water only and add a little bit salt to make saline taste otherwise it
gives uncomfortable and burning sensation in the nose.

z Normal breathing should be from mouth instead of nose; otherwise the drop of water
may enter the wind pipe and may give discomfort.

z Recommended to be performed every day early in the morning.

INTEXT QUESTIONS 7.4

1. Name the different types of Netikriyas.

2. Write the benefits of Jala Neti.

3. Salt is added to the water for performing Jala Neti. True/ False

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7.7 BASTI KRIYA

Definition
Sitting in utkatasana, navel deep in water, insert a tube in the anus and contract the anus.
This cleansing with water is called basti karma. (“Hatha Yoga Pradipika” 2:26)

The Sanskrit word ‘basti’ (written as ‘vasti’ or ‘wasti’) is a general word that relates to Notes
anything pertaining to the lower abdomen, belly, pelvis and bladder. The practice of basti
karma is a process of cleaning the lower abdomen, especially the colon.

Types
Sthala basti

Jala basti

Technique
z Sthala basti- The word ‘sthala’ means ‘ground’. Sthala basti is a practice where one
stands on dry ground, i.e., one sucks air into the anus. This is also called as ‘sushka
basti’. meaning ‘dry’. Another name for air basti is vata basti where the word ‘vata’
means ‘air’. In this practice, no external aid in the form of a catheter or tube is used.

z Jala basti - The word ‘jala’ means ‘water’. Jala basti is a practice where one sucks
water into the anus. It is also called ‘vari basti’ which also means water. It is the
process of cleaning the colon with water. The method for both sthala and jala basti is
exactly the same, the only difference being that sthala basti is practised with air and
jala basti is with water. In this practice, the use of a catheter tube may be done.

Articles needed for performing this karma - A tub full of clean water,Smooth rubber
catheter ,Ghee

Procedure
z Take clean water in a tub.

z Apply ghee on Smooth rubber catheter .

z Insert this rubber catheter in the anus.

z Apply the Nauli Kriya for about minimum about 20 seconds.

z Keep the outer end of the rubber catheter tube closed with the thumb.

z Sit in the tub, and immerse the hips in the water.

z Slowly unlock the nauli kriya and remove the thumb and open the end of the rubber
catheter tube in the water.

z Automatically the water will enter the rectum.

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z Again perform the Nauli, and follow the above procedure and suck the water inside
the rectum.

z After two or three times sucking the water, slowly remove the rubber cathter.

z Again perform the nauli kriya. Now try to rotate the nauli right to left and left to
right.
Notes
z After feeling the sensation try to empty out the accumulated water out

Benefits of basti kriya

z This practice of basti karma cleans the lower abdomen, especially the colon.

z Removes constipation

z Helps in the digestion and absorption of the food.

z Helps to rejuvenate the whole nervous system.

Caution
It must not be done during cloudy, rainy, windy or stormy weather.

INTEXT QUESTIONS 7.5

1. What is the purpose of ghee in Basti kriya?

2. What is role of ‘Naulikriya’ in the procedure of Basti?

3. Write the the names of the types of Basti .................

7.8 TRATAKA
Definition -Looking intently with an unwavering gaze at a small point until tears come out
is known as trataka by the acharyas. (“Hatha Yoga Pradipika” 2:31)

Trataka means to gaze on one point (object) for a long duration. In the practice of trataka,
an object is gazed at until its subtle form manifests in front of the closed eyes. Regular
practice of Trataka helps in better concentration.

Types of Trataka
Mainly there are three types.
z Antah (Inner) Trataka
z Madhya (near the body) Trataka
z Bahya (long distance) Trataka

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Bahiranga/Bahya trataka is easier to practise because one simply has to gaze at an object
or symbol. However, antaranga trataka involves clear and stable inner visualisation of an
object.

Technique
The one-pointed concentration of mind is termed ‘ekagrata’. There are numerous
distractions which obstruct ekagrata. Trataka helps to improve this ekagrata. The Notes
symbols for trataka are candle flame, crystal hall, a shiva lingam, yantra, mandala, the
full moon, a star, the rising or setting sun (when it is orange, not yellow), a chakra, the
symbol om or one’s own shadow. Trataka can also be done on a rose flower , a tree, a
mountain, the sea, the sky, a rock, a black dot or any object of one’s choice. However, one
should be careful that fearful symbols should not be taken.

A. Antah (Innner) Trataka

z keep the eyes closed throughout and concentrate on the symbol

z If no symbol is taken, then one may concentrate on the place in between the eye
brows.

z One may also focus on nostrils and observe the status of ‘Natural breath’.

z To be practised for five to twenty minutes.

z To have attention on various psychic centers (chakras) in the body.

B. Madhya (near the body) Trataka

z In this trataka, the target is near the body but outside with open eyes.

z One may gaze at a point (dot), the part or organ of the beloved Ishta Devata.

z One may concentrate on flame of ‘Castor oil’ or flame on ‘Cow’s ghee’ called ‘Jyoti
Trataka’.

C. Bahya (long distance) Trataka

z It is to be practised in a dark room which is free from drafts and insects - place a
candle at an arm’s length .It can also be practised with long objects like moon, tree
etc.

z Relax the whole body, close the eyes , be calm and quiet.

z Now to open eyes and gaze at the middle portion of the flame. Gaze for as long as
possible without blinking and without strain until the eyes begin to water are tired.

z One will be able to increase the time gradually with practice.

z The purpose of focusing the eyes on an external object is to arouse the internal vision
and make it absolutely steady by stopping the eye movements.

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Notes

Fig. 7.6: Trataka

Benefits of Trataka
z Improves the eyesight

z Increases concentration and memory

z Improves the capacity of intuition and will power

z Helps to relieve nervous tension.

z Helps to control anxiety and depression.

z It is a powerful tool to keep away from sleeplessness.

Caution
z Avoid the practice in a very hot place or in very hot weather.

z Trataka can be done at any time but is more effective when performed on an empty
stomach. The most suitable time is between four and six in the morning after asana
and pranayama practice.

z trataka should be done late at night before going to bed , if one wishes to improve the
mind concentration.

z The gazing is to be done until tears collect in the eyes without blinking.

z Wash the eyes with cold water after the practice.

INTEXT QUESTIONS 7.6

1. How many types of ‘trataka’, do you know?

2. Mention any two benefits of ‘Trataka’.

3. Which oil is used in ‘Jyoti Trataka’.

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7.9 KAPALA BHATI (SKULL SHINING BREATHING TECHNIQUE)

Definition
Kapal = forehead; bhati = shining; pranayama = breathing technique

Kapala bhati is called ‘Skull Shining Breathing Technique Sign’. Inhalation and exhalation
are to be done like the bellow of a blacksmith which is called ‘Kapalbhati’ Notes

A healthy body is denoted by a shining forehead. And this is exactly what happens with
regular practice of this technique. A forehead that glows not just from outside but also an
intellect that becomes sharp and refined by proper practice of this method.

Techniques
z To sit comfortably in Sukhasana, or Ardh Padmasana, or Padmasana with the spine
erect. Place the hands on the knees, palms to be opened to the sky.
z Take a deep breath in. Inhale passively by relaxing the abdominal muscles.
z The exhalation in kapala bhati pranayama is active and forceful. Exhale forcefully
and bring the abdominal muscles (belly) inside forcefully. Pull the navel back towards
the spine. One may keep the right hand on the stomach to feel the abdominal muscles
contract.
z Repeat the process as quickly as possible
z Take 20 such breaths to complete one round of Kapal bhati pranayama.
z After completing one round, relax with your eyes closed and observe the sensations.

Fig. 7.7- Kapala bhati

Benefits of Kapalabhati
z This gives the glow in face including the forehead.
z It stimulates the brain cells and sharpens the mind and intellectual power etc.
z Effective in reducing body weight.
z Improves digestive tract functioning, absorption and assimilation.

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z Regular practice of Kapal Bhati pranayama detoxifies all the systems in our body.
And the Regular practice of Kapalbhati removes phlegm.

z Cleans the air passages.

Caution
z To be practised on empty stomach.
Notes
z This breathing technique is to be avoided in conditions of recent surgical interventions,
if suffering from hernia, during pregnancy, during menstruation etc.

z During kapalbhati, shoulders are not moved and facial expression should not be
disturbed.

INTEXT QUESTIONS 7.7

Fill in the blanks

1. The process of ‘Kapalabhati’ resembles .................

2. In this process of ‘Kapalabhati’ there is rapid active exhalation with .................

3. Regular practice of ‘Kapalabhati’ removes the .................

WHAT YOU HAVE LEARNT

In this lesson, you have learnt that

z ‘Shatkarma’ (also known as Shatkriya) is a compound word consisting of two

components: ‘shat’ meaning ‘six’ and ‘karma’ meaning ‘art’ or ‘process’.

z There are six types of Kriyas and therefore termed as ‘shat’ kriya. The six types of
shaatkriyas are Nauli -for cleansing the abdominal organs, Dhauti-for cleansing upper
Gastro Intestinal Tract up to the stomach, Neti – for cleansing upper nasal track
(from throat to nostrils), Basti-for cleansing lower Gastro Intestinal Tract especially
the rectum Trataka – for cleansing the eyes. Kapalabhati – for cleansing the lower
respiratory tract (from nostrils to lungs)

z These shatkriyas may be categorized into two basic varieties Instrumental kriya-
some of the Shatkriyas require the usage of instruments. e.g. Dhauti, Basti, Neti,
Trataka.Non-Instrumental kriya – These kriyas do not require any usage of
instruments. e.g. Nauli, Kapala bhati ,

z Nauli (Turning of the abdominal muscles) - It is the yogic excersise where the turning
of the abdominal muscles takes place. Gheranda Samhita calls this Nauli as a Lauliki.
Nauli strengthens the abdominal muscles and massages the intestines and organs of
the lower abdomen.

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z Dhauti strip of wet cloth, four angulas wide (3") and fifteen hands (1¼ metres) in
length, is stoutly swallowed and, then taken out, as instructed by the guru. This is
known as dhauti.(“Hatha Yoga Pradipika” 2:24) According to the “Gherand Samhita”
they are called antar (internal) dhauti, danta (teeth) dhauti, hrid (cardiac) dhauti, and
moola shodhana (rectal cleansing). Various digestion related diseases like indigestion,
sour belching, flatulence, pain in joints etc. are relieved.

z Neti Kriya -‘Neti’ means to clean.There are different types of Neti Kriyas i.e. Jala Notes
Neti, Sutra Neti, Rubber Neti, Ghrita Neti, Milk Neti etc. Neti Kriya cleans congestion
in the passages of nose, throat and control the various problems of eyes, nose, ear,
throat etc.

z Basti Kriya - Sitting in utkatasana, navel deep in water, insert a tube in the anus and
contract the anus. This cleansing with water is called basti karma.This practice of
basti karma cleans the lower abdomen, especially the colon.

z Trataka - Looking intently with an unwavering gaze at a small point until tears come
out is known as trataka. There are three types. Antah (Inner) Trataka,Madhya (near
the body) Trataka, Bahya (long distance). Trataka improves the eyesight,increases
concentration and memory,improves the capacity of intuition and will power.

z Kapala Bhati (Skull Shining Breathing Technique) – Kapalabhati is called as ‘Skull

Shining Breathing Technique Sign’. This gives a glow in the face including the fore
head. It stimulates the brain cells. And It sharpens the mind, intellectual power etc

TERMINAL QUESTIONS

Answer the following questions in about 30 words

1. Which kriya is used for cleansing of Lower Gastro Intestinal Track?
2. Which kriya is used for cleansing of the eyes?

Answer the following questions in about 150 words

1. Write down the names of the main shatkriyas.
2. Write down the names of the types of the dhautis.
3. Write down the precautions of the vamana dhauti.
4. Write down the names of the types of the tratakas.

Answer the following questions in about 300 words

1. Write the techenique of nauli.
2. What are the three types of Tratakas? Describe any one techenique
3. Write in detail about the technique of dhauti.

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4. Write in detail the method of netikriya.
5. Write in detail about kapalbhati and also mention it’s benefits.

ANSWERS TO INTEXT QUESTIONS

Notes
7.1
1. (a) Gheranda Samhita and

(b) HathaYoga Pradipika

2. Six Kriya.

3. (a) revitalizing (b) Awareness

4. The modes of purification in the Kriya are air, water, friction and manipulating
movement

5. The main principle of kriya is – It Stimulates the system by either an external

medium or by the volitional control.

6. Dhauti

7. (i) Dhauti (ii) Basti

(iii) Neti (iv) Trataka are the instrumental Kriya.

7.2
1. Lauli

2. Abdominal Recti Muscle

3. False

7.3
1. Kunjal or Kunjar Kriya, Jal Dhouti.

2. Various digestion related diseases like indigestion, sour belching, flatulence, pain in
joints etc. are relieved by this activity.

3. Vamana Dhauti (Kunjal), Vastra Dhauti, Danda Dhauti, Varisara Dhauti, Laghu
Shankh Prakshalan, Shankha Prakshalana etc.

7.4
1. (i) Jal Neti (ii) Sutra neti, (iii) Rubber Neti,

(iv) Ghrit Neti, (v) Dugdh (Milk) Neti

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Shatkarma or Shatkriya (Six Cleansing Techniques) MODULE – II
Contemporary Yoga
2. With the help of various types of Neti Kriya we clean congestion in the passages of
nose, throat and control the various problems of eyes, nose, ear, throat etc.

3. True

7.5

1. Ghee used for lubricanting the rubber catheter and anus.

Notes
2. By performing Nauli Kriya ‘Negative’ pressure is created in the abdominal cavity and
by losing the ‘ Negative’ pressure the water in the tub get sucked into the intestines.

3. Sthala basti, Jala basti

7.6
1. (a) Antah (Inner) Trataka
(b) Madhya (near the body) Trataka
(c) Bahya (long distance) Trataka
2. (a) Improve the eyesight
(b) Increase concentration and memory.
3. Castor oil,

7.7
1. the bellow of a blacksmith.
2. With passive effortless inhalations.
3. Phlegm.

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