Hatha Yoga involves asana (postures), pranayama (breathing exercises) and shatkarma (six cleansing practices). These are the 3 that we recently practiced in our online workshop.

Neti

This practice involves cleansing the nostrils with warm saline water. Use a 'neti pot' whose nozzle comfortably fits into your nostril. Stand with the body weight evenly distributed between the feet, and lean forward. Tilt the head and breathe through the mouth as you gently insert the nozzle into your nostril. Tilt the pot and adjust your position to enable the water to trickle out through the other nostril.  Blow your nose gently once complete. Tilt the head to the opposite side and repeat the process. Contraindications include chronic bleeding or a structural blockage in the nose.

Benefits:

Removes mucus and pollutants from the nasal passages/ sinuses.

Helps prevent and manage respiratory tract diseases.

Relieves allergies, colds, migraine headaches, and sinusitis.

Reduces mouth breathing.

Alleviates anxiety, anger and depression.

Balances the right and left nostrils and brain hemispheres.

Awakens the Ajna chakra.

‍Kapalabhati

This breathing exercise involves forceful exhalations while simultaneously pumping the abdomen. Sit in a comfortable meditation posture, with the head and spine straight and the hands resting on the knees.  Close the eyes and relax.  Inhale deeply through both nostrils, expanding the abdomen, and exhale with a forceful contraction of the abdominal muscles. The next inhalation takes place by passively allowing the abdominal muscles to expand. After completing 15 rapid breaths in succession, inhale and exhale deeply. This is the completion of the first round. Practice three rounds. The number of respirations may be increased from the initial count. Contra-indications include heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia, or gastric ulcer.

Benefits:

Purifies Ida and Pingala Nadi.

Energizes the mind.

Prepares the mind for meditation.

Cleansing effect on the lungs.

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Tratak

This practice involves gazing at a fixed point or object without blinking the eyes. The word trataka means ‘to gaze’. Light a ghee lamp and place it on a table so that the flame is at eye level when you are sitting.  Sit in a comfortable asana with the head and spine erect. Adjust the position so that the candle is an arm’s length away from the body. Close the eyes and relax. Open the eyes and gaze steadily at the tip of the wick. Try not to blink. After a minute, when the eyes become tired or begin to water, close them gently. Gaze at the after-image of the flame in the space in front of the closed eyes (or third eye). When the image of the flame begins to fade, try to bring it back. When the image can no longer be retained, gently open the eyes and gaze at the tip of the wick. Repeat three times. After completing the final round, practice palming. Contra-indications include eyestrain, myopia, astigmatism, and cataract.

Benefits:

Clears and brightens the eyes.

Relieves nervous tension, anxiety, depression and insomnia.

Improves memory.

Develops concentration and will power.

Activates Ajna chakra.

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