Sankhapraksalana (Kriya)


Sthiti: Tadasana

Practice

  • Drink a glass or two of lukewarm saline water.
  • Perform the following exercises.


Step I: Tadasana Stretch

  • Stand with the legs about 10 cms. apart, and arm by the sides.
  • Steady the body and distribute the weight on both feet.
  • Raise the arms above the head. Interlock the fingers and turn the palms upward.
  • Bend the neck backwards and look at the back of the hands.
  • Inhale and stretch the arms and chest upwards. Raise the heels to come up on the toes.
  • Stretch the whole body from toes to the fingers, without disturbing the balance. Do not move the position of the feet.
  • Hold the breath in this position for a few seconds.
  • Exhaling, lower the heels and bring the hands to the top of the head.
  • Repeat the same 8 to 10 times.


Note

If you are not able to maintain the balance while you are looking at up the back of the hands, you may look and concentrate on a point on the wall in front of you.


II) Swing Tadasana

  • Stand with feet two feet apart.
  • Fix a gaze on a point directly in front.
  • Interlock the fingers and turn the palms upward.
  • Inhale and raise the arm over the head.
  • While exhaling bend to the right side from the waist.
  • Do not bend forward or backward or twist the trunk.
  • Hold this position for a few seconds while retaining the breath outside.
  • Inhale and slowly come to the upright position.
  • Repeat on the left side. Practice 8 to 10 times on both sides.


III) Waist Twisting Posture

  • Stand with the feet about half a meter apart and arms by the side.
  • Inhale deeply while raising the arm to the shoulder level. Exhale and twist the body to the left.
  • Bring the right hand to the left shoulder and wrap the left arm around the back. Look over the left shoulders as far as possible.
  • Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the head turns.
  • Accentuate the twist and try to gently stretch the abdomen.
  • Inhale and return to the starting position.
  • Perform the rotation smoothly without jerking or stiffness.
  • Repeat the same with the other side.
  • Practice 8 to 10 times each side.


IV) Bhujangasana Twisting

  • Lie down on your abdomen either with legs half a meter apart or close together. The toes rest on the ground. Place the palm by the side of the chest.
  • Assume the final position of Bhujangasana. The head should be facing forward instead of bending backward.
  • Twist the head and the upper portion of the trunk and look over the right shoulder to look at the heels.
  • In the final position, the arms remain straight or slightly bent as the shoulders and the trunk are twisted.
  • Try to feel the diagonal stretch of the abdomen.
  • Relax the back and keep the navel as close to the floor as possible.
  • Return to the starting position.
  • Repeat the same the other side.
  • Practice 8 to 10 times each side.


V) Crow Twisting

  • Sit in the squatting position with feet apart and the hands on the knees.
  • Inhale deeply, exhale completely and bring the right knee to the floor near the left foot.
  • Using the left hand as a lever, push the left knee towards the right, simultaneously twisting to the left.
  • Keep the toes of the right foot on the floor or stretch out the toes and sit on the right heel.
  • Try to squeeze the lower abdomen with the combined pressure of both the thighs.
  • Look over the left shoulder.
  • Repeat the same to other side.
  • Practice 8 to 10 times each side.


VI) Emptying

  • Now move to the lavatory and try to defecate by relaxing the anal passage.
  • Repeat the entire cycle of drinking water, performing yoga postures I to V and emptying the bowel, 3 to 5 times until clear water is excreted.


VII) Deep Relaxation Technique

  • Practice DRT for 20 minutes until you feel completely refreshed and the abdomen feels easy.

Note

  • If you are not able to defecate after the first round of exercise, again drink a glass or two of lukewarm saline water and repeat the same practice. If you are not able to defecate till 5 rounds, then stop practice and relax in DRT for about half an hour. The water will go out of the body through the excretory system after some time.
  • This is to be done early morning on an empty stomach.
  • Eat kichadi (rice and dhal boiled together preferably without salt) more than half an hour after the practice and you can also add about 4-6 teaspoon full of pure ghee for breakfast. Lunch can be a normal diet but masticate properly. Avoid spicy food for the day.


Benefits

The period of flushing the whole digestive system followed by deep relaxation technique is the only opportunity that (digestive system) pancreas ever gets to really rest, gives chance to pancreas to rejuvenate, because only when the intestines are completely empty, do the secretion stops giving complete rest to pancreas. Brings deep awareness and relaxation to the pancreas.



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