HOW TO MAINTAIN THE GOOD HEALTH OF EARS, EYES AND THROAT?

UDDHIYANA BANDHA

PRACTICE

STAND ERECT WITH FEET ABOUT HALF A METRE APART.
INHALE DEEPLY THROUGH THE NOSTRIL.
BEND FORWARD FROM THE WAIST AND EXHALE ALL THE AIR THROUGH THE MOUTH.
EMPTY THE LUNGS AS MUCH AS POSSIBLE.
HOLD THE BREATH OUTSIDE.
KEEP THE SPINE HORIZONTAL AND BEND THE KNEES SLIGHTLY.
PLACE THE PALMS OF THE HANDS ON THE THIGHS JUST ABOVE THE KNEES, SO THAT THE KNEES ARE SUPPORTING THE WEIGHT OF THE UPPER BODY.
THE FINGERS CAN POINT EITHER DOWNWARD OR INWARDS.
MAKE SURE THE ARMS ARE STRAIGHT.
IN THIS POSITION THERE IS AN AUTOMATIC CONTRACTION OF THE ABDOMINAL REGION.
BEND THE HEAD FORWARD, BUT DO NOT PRESS THE CHIN AGAINST THE CHEST.

MAKE A FALSE INHALATION, KEEPING THE GLOTTIS CLOSED AND EXPANDING THE CHEST, AS THOUGH BREATHING IN BUT NOT ACTUALLY TAKING IN AIR.
STRAIGHTEN THE KNEES.
THIS MOVEMENT WILL AUTOMATICALLY DRAW THE ABDOMEN UPWARD AND INWARD TOWARDS THE SPINE FOR FORM UDDIYANA BANDHA.
HOLD THIS POSITION FOR A COMFORTABLE LENGTH OF TIME.
DO NOT STRAIN.
RELEASE THE ABDOMINAL LOCK AND RELAX THE CHEST.
RAISE THE HEAD AND TORSO TO THE UPRIGHT POSITION.
EXHALE SLIGHTLY TO RELEASE THE LOCK ON THE LUNGS AND FINALLY INHALE SLOWLY THROUGH THE NOSE.
REMAIN IN THE STANDING POSITION UNTIL THE BREATH RETURNS TO NORMAL BEFORE BEGINNING THE NEXT ROUND.

UDDIYANA BANDHA

PRACTICE

SIT IN SIDDHA YONI ASANA OR PADMASANA WIT THE SPINE ERECT AND THE KNEES IN CONTACT WITH THE FLOOR.
PLACE THE PALMS OF THE HANDS FLAT ON THE KNEES.
CLOSE THE EYES AND RELAX THE WHOLE BODY.
INHALE DEEPLY THROUGH THE NOSTRILS.
EXHALE FULLY.
HOLD THE BREATH OUTSIDE.
LEAN FORWARD AND PRESS DOWN ON THE KNEES WITH THE PALMS OF THE HANDS.
STRAIGHTEN THE ELBOWS AND RAISE THE SHOULDERS, ALLOWING FURTHER EXTENSION OF THE SPINAL CORD.
PRACTICE JALANDHARA BANDHA, PRESSING THE CHIN AGAINST THE CHEST.

CONTRACT THE ABDOMINAL MUSCLES INWARD AND UPWARD.
HOLD THE ABDOMINAL LOCK AND THE BREATH OUTSIDE FOR AS LONG AS YOU CAN WITHOUT STRAINING.
THEN RELEASE THE ABDOMINAL LOCK, BEND THE ELBOWS AND LOWER THE SHOULDERS.
RAISE THE HEAD AND THEN SLOWLY INHALE.
REMAIN IN THIS POSITION UNTIL THE RESPIRATION RETURNS TO NORMAL, THEN BEGIN THE NEXT ROUND.

BREATHING

UDDIYANA BANDHA IS PERFORMED WITH EXTERNAL BREATH RETENTION ONLY.

DURATION

PRACTICE 3 ROUNDS IN THE BEGINNING AND GRADULLY INCREASE TO 10 ROUNDS OVER A FEW MONTHS AS THE SYSTEM BECOMES ACCUSTOMED TO THE PRACTICE.

AWARENESS

PHYSICAL - ON THE ABDOMEN THE BREATH.

SPIRITUAL - ON MANIPURA CHAKRA.

PRECAUTION

UDDIYANA BANDHA IS AN ADVANCED TECHNIQUE AND SHOULD BE ATTEMPTED ONLY UNDER THE GUIDANCE OF A COMPETENT TEACHER. IT SHOULD BE PRACTICED AFTER ATTAINING PROFICIENCY IN EXTERNAL BREATH RETENTION, AND JALANDHARA AND MOOLA BANDHA.

INDICATION

PERSONS SUFFERING FROM COLITIS, STOMACH OR INTESTINAL ULCER, DIAPHRAGMATIC HERNIA, MAJOR ABDOMINAL PROBLEMS HIGH BLOOD PRESSURE, HEART DISEASE SHOULD NOT PRACTICE THIS ASANA. IT SHOULD ALSO BE AVOIDED DURING PREGNANCY.

BENEFITS

UDDIYANA BANDHA IS A PANACEA FOR THE ABDOMEN. IT STIMULATES THE FUNCTION OF THE PANCREAS AND LIVER AND STRENGTHENS THE INTERNAL ORGANS. THE DIGESTIVE FIRE IS STIMULATED ANDTHE ABDOMINAL ORGANS ARE MASSAGED AND TONED. THE ADRENAL GLANDS ARE BALANCED, REMOVING LETHARGY AND SOOTHING ANXIETY AND TENSION. IT IMPROVES BLOOD CIRCULATION THROUGHOUT THE TORSO.

UDDIYANA BANDHA STIMULATES THE SOLAR PLEXUS, WHICH HAS MANY SUBTLE INFLENCES ON THE DISTRIBUTION OF ENERGY THROUGHOUT THE BODY. IT CREATES A SUCTION PRESSURE WHICH REVERSE THE ENERGY FLOW OF APANA AND PRANA, UNITING WHICH REVERSE THE ENERGY FLOW OF APANA AND PRANA, UNITING THEM WITH SAMANA AND STIMULATING MANIPURA CHAKRA.

NOTES

UDDIYANA BANDHA MUST BE PRACTICED ON AN EMPTY STOMACH. THE BOWELS SHOULD ALSO BE EMPTY. AGNISARA KRIYA IS AN EXCELLENT PREPARATORY PRACTICE.

MAHA BANDHA

PRACTICE

SIT IN SIDDHA YONI ASANA OR PADMASANA WITH THE HANDS ON THE KNEES.
THE SPINES SHOULD BE ERECT AND THE HEAD STRAIGHT.
CLOSE THE EYES AND RELAX THE WHOLE BODY.
INHALE SLOWLY AND DEEPLY THROUGHOUT THE NOSE.
EXHALE FORCEFULLY AND COMPLETELY.
RETAIN THE BREATH OUTSIDE.
SUCCESSIVELY PERFORM JALANDHARA, UDDIYANA AND MOOLA BANDHAS IN THIS ORDER.
HOLD THE BANDHAS AND THE BREATH FOR AS LONG AS IS COMFORTABLE WITHOUT STRAINING.
THEN RELEASE MOOLA, UDDIYANA AND JALANDHARA BANDHAS IN THIS ORDER.
INHALE SLOWLY WHEN THE HEAD IS UPRIGHT.
THIS IS ONE ROUND.
KEEP THE EYES CLOSED, RELAX THE BODY AND LET THE BREATH RETURN TO NORMAL BEFORE COMMENCING THE NEXT ROUND.

AWARENESS

PHYSICAL - ON THE PERINEAL, ABDOMINAL AND THROAT REGIONS. BE AWARE OF EACH REGION FOR A FEW SECONDS.

SPIRITUAL - ON MOOLADHARA, MANIPURA AND VISHUDDHI CHAKRAS. BE AWARE OF EACH CHAKRA FOR A FEW SECONDS.

DURATION

ONCE PROFICIENCY IS ATTAINED, INCREASE BY ONE ROUND UNTIL 9 ROUNDS CAN BE PERFORMED.

PRECAUTION

DO NOT ATTEMPT MAHA BANDHA UNTIL THE OTHER THREE BANDHAS HAVE BEEN MASTERED.

INDICATION

PEOPLE SUFFERIG FROM HIGH OR LOW BLOOD PRESSURE, HEART CONDITIONS, STROKE, HERNIA, STOMACH OR UNTESTINAL ULCER, AND THOSE RECOVERING FROM ANY VISCERAL AILMENT SHOULD AVOID THIS PRACTICE. PREGNANT WOMEN SHOULD ALSO NOT ATTEMPT THIS PRACTICE.

BENEFITS

MAHA BANDHA GIVES ENHANCED BENEFITS OF ALL THREE BANDHAS. IT AFFECTS THE HORMONA SECRETIONS OF THE PINEAL GLAND AND REGULATES AND ENTIRE ENDOCRINE SYSTEM. THE DEGENERATIVE AND AGEING PROCESSESS ARE CHECKED AND EVERY CELL OF THE BODY IS REJEVENATED.

IT INTROVERTS THE MIND PRIOR TO MEDITATION. WHEN PERFECTED, ITCAN FULLY AWAKEN PRANA IN THE MAIN CHAKRAS. IT LEADS TO THE MERGER OF PRANA, APANA AND SAMANA IN MANIPURA CHAKRA, WHICH IS THE CULMINATAION OF ALL PRANAYAMA.

NOTES

MAHA BANDHA CAN ALSO BE PERFORMED FROM UTTHANPADASANA.

SHATKARMA

THE SHATKARMA ARE ALSO USED TO BALANCE THE THREE DOSHAS OR HUMOURS IN THE BODY.

KAPHA (MUCUS)
PITTA (BILE)
VATA (WIND)

ACCORDING TO BOTH AYURVEDA AND HATHA YOGA, AND IMBALANCE IN THE DOSHAS WILL RESULT IN ILLNESS. THESE PRACTICES ARE ALSO USED BEFORE PRANAYAMA AND OTHER HIGHER YOGA PRACTICES IN ORDER TO PURIFY THE BODYOF TOXINS AND TO ENSURE SAFE AND SUCCESSFUL PROGRESSION ALONG THE SPIRITUAL PATH.

THE SIX SHATKARMAS

NETI
DHAUTI
NAULI
BASTI
KAPALBHATI
TRATAKA

JALA NETI

PREPARATION

A SPECIAL NETI LOTA, "NETI POT" SHOULD BE USED. THIS POT MAY BE MADE OF PLASTIC, POTTERY, BRASS OR ANY OTHER METAL WHICH DOES NOT CONTAMINATE THE WATER. THE NOZZLE ON THE END OF THE SPOUT SHOULD FIT COMFORTABLY INTO THE NOSTRIL SO THAT THE WATER DOES NOT LEAKOUT. EVEN A TEAPOT MAY BE USED IF THE TIP OF THE SPOUT IS NOT TOO LARGE OR SHARP.

STAGE 1

FILL THE NETI POT WITH THE PREPARED SALT WATER.
STAND SQUARELY, WITH LEGS APART SO THAT THE BODY WEIGHT IS EVENLY DISTRIBUTED BETWEEN THE FEET.
LEAN FORWARD AND TILT THE HEAD TO ONE SIDE.
BREATHE THROUGHT THE MOUTH.
GENTLY INSERT THE NOZZLE INTO THE UPPERMOST NOSTRIL.
THERE SHOULD BE NO FORCE INVOLVED.
THE NOZZLE SHOULD PRESS FIRMLY AGAINST THE SIDE OF THE NOSTRIL SO THAT NO WATER LEAKAGE OCCURS.
TILT THE NETI POT IN SUCH A WAY THAT WATER RUNS INTO THE NOSTRIL AND NOT DOWN THE FACE.
KEEP THE MOUTH OPEN.
RAISING THE ELBOW OF THE HAND WHICH HOLDS THE NETI POT HELPS TO ADJUST THE BODY POSITION SO THAT THE WATER FLOWS OUT THROUGH THE LOWER NOSTRIL.
WHEN HALF THE WATER HAS PASSED THROUGH THE NOTRILS, REMOVE THE NOZZLE FROM THE NOSTRILS, CENTRE OF THE HEAD AND LET THE WATER RUN OUTOF THE NOSE.
REMOVE ANY MUCUS FROM THENOSE BY BLOWING GENTLY.
TILT THE HEAD TO THE LOTA IN THE UPPER NOSTRIL.
AFTER COMPLETING THIS PROCESS, THE NOSTRILS MUST BE THROUGHLY DRIED.

STAGE 2

STAND ERECT.
CLOSE THE RIGHT NOSTRIL WITH THE RIGHT THUMB AND BREATHE IN AND OUT THROUGH THE LEFT NOSTRIL 10 TIMES IN QUICJ SUCCESSION, AS IN KAPALBHATI PRANAYAMA.
REPEAT THROUGH THE RIGHT NOSTRIL, WITH THE LEFT NOTRIL CLOSED.
PERFORM ONE MORE THROUGH THE BOTH NOTRIL.
BEND FORWARD FROM THE WAIST SO THAT THE TRUNK IS HORIZONTAL.
REPEAT THE SAME PROCESS AS DESCRIBED ABOVE, BUT TILT THE HEAD TO THE RIGHT, CLOSING THE RIGHT NOSTRIL.
REPEAT AGAIN, TILTING THE HEAD TO THE LEFT AND CLOSING THE LEFT NOSTRIL.
FINALLY, REPEAT AGAIN WITH THE HEAD CENTRED, BREATHING THROUGH BOTH NOSTRILS.

NOTE : THIS STEP HELPS TO DRAIN TRAPPED WATER FROM THE SINUS CAVITIES.

STAND ERECT WITH THE FEET APART.

CLOSE THE RIGHT NOSTRIL AND EXHALE FORCEFULLY WHILE BENDING FORWARD RAPIDLY FROM THE WAIST.

INHALE NORMALLY WHILE RETURNING TO THE UPRIGHT POSITION.

REPEAT 5 TIMES.

REPEAT WITH THE RIGHT NOSTRIL OPEN AND THEN WITH BOTH NOSTRILS OPEN.

DO NOT BLOW THE NOSE TOO HARD AS THE REMAINING WATER MAY BE PUSHED INTO THE EARS.

IF NECESSARY, PERFORM SHASHANKASANA FOR SEVERAL MINUTES TO ALLOW THE DRAINAGE OF ANY REMAINING WATER.

DURATION

THIS PRACTICE SHOULD TAKE ABOUT 5 MINUTES.

NETI MAY BE PRACTICED DAILY, ONCE OR TWICE A WEEK, OR AS REQUIRED.

AWARENESS

PHYSICAL - ON RELAXING AND POSITIONING THE BODY, ON THE FLOW OF WATER THROUGH THE NOSTRIL, AND ON RELAXED BREATHING THROUGH THE MOUTH, ESPECIALLY FOR BEGINNERS.

SPRITUAL - ON AJNA CHAKRA.

INDICATION

PEOPLE WHO SUFFER FROM CHRONIC BLEEDING IN THE NOSE SHOULD NOT DO JALA NETI WITHOUT THE ADVICE OF A COMPETENT TEACHER. THOSE WHO CONSISTENTLY HAVE GREAT DIFFICULTY PASSING WATER THROUGH THE NOSE MAY HAVE A STRUCTURAL BLOCKAGE AND SHOULD SEEK EXPERT ADVICE. PEOPLE PRONE TO OR HAVING EAR INFLUENCE SHOULD NOT DO NETI. DURING COLDS, FLU OR SINUSITIS, WHEN THE NOSE IS TOTALLY BLOCKED, NETI SHOULD BE AVOIDED.

BENEFITS

JALA NETI REMOVES MUCUS AND POLLUTION FROM THE NASAL PASSAGES AND SINUSES, ALLOWING AIR TO FLOW WITHOUT OBSTRUCTION. IT HELPS PREVENT AND MANAGE RESPIRATORY TRACT DISEASES. IT HELPS TO MAINTAIN GOOD HEALTH OF THE EARS, EYES AND THROAT.

JALA NETI RELIEVES MUSCULAR TENSION OF THE FACE AND HELPS THE PRACTITIONER TO MAINTAIN A FRESH AND YOUTHFUL APPEARANCE. IT HAS A CALMING AND SOOTHING INFLUENCE ON THE BRAIN. IT ALLEVIATES ANXIETY, ANGER AND DEPRESSION, REMOVES DROWSINESS AND MAKES THE HEAD LIGHT AND FRESH.

JALA NETI STIMULATES THE VARIOUS NERVE ENDLINGS IN THE NOSE, IMPROVING THE SENSE OF SMELL AND THE OVERALL HEALTH OF THE INDIVIDUAL. A BALANCE IS BROUGHT ABOUT BETWEEN THE RIGHT AND LEFT NOSTRIL AND THE CORRESPONDING LEFT AND RIGHT BRAIN HEMISPHERES, INDUCING A STATE OF HARMONY AND BALANCE THROUGHOUT THE BODY AND MIN. MOST IMPORTANTLY, HOWEVER, NETI HELPS TO AWAKEN AJNA CHAKRA.

NOTES

JALA NETI MAY BE PRACTICED EITHER IN A SQUATTING POSITION OR STANDING. THE LATTER IS MOST SUITABLE FOR DOING NETI OVER A SINK WHILE THE FORMER MAY BE PERFORMED OUTSIDE. AFTER SOME PRACTICE, A FULL NETI POT MAY BE USED FOR EACH NOSTRIL.

SUTRA NETI

PREPARATION

THIS PRACTICE INVOLVES PASSING A LENGTH OF COTTON THREAD THROUGH THE NOSE. TRADITIONALLY, A SPECIALLY PREPARED COTTON THREAD, SUTRA, WAS USED. SEVERAL STANDS WERE TIGHTLY WRAPPED TOGETHER AND DIPPED IN MELTED BEESWAX. THE WIDTH WAS ABOUT 4 MM AND THE LENGTH 36 TO 45 CM.

NOWADAYS, HOWEVER, THE PRACTICE IS MORE CONVENIENTLY PERFORMED BY USING A THIN, RUBBER CATHETER LUBRICATED WITH MELTED GHEE, THROUGH THE NASAL PASSAGE. THE SIZE OF THE CATHETER DEPENDS ON THE INDIVIDUAL NASAL PASSAGE. BEGINNERS MAY PREFER SIZE 4, BUT PROGRESS TO SIZE 6.

TECHNIQUE

TAKE ANY COMFORTABLE STANDING, SITTING OR SQUATTING POSITION.
RELAX THE WHOLE BODY.
TILT THE WHOLE BODY.
TILT THE HEAD SLIGHTLY BACK.
GENTLY AND SLOWLY INSERT THE NARROW WHICHEVER NOSTRIL IS FLOWING MORE FREELY.
AS THE THREAD IS INSERTED, TWIST IS SO THAT IT ENTERS THE NOSTRIL EASILY.
ALWAYS KEEP THE TIP POINTING DOWNWARD TOWARDS THE BASE OF THE NOSE.
NEVER PUSH THE CATHETER STRAIGHT UP BECAUSE THE NASAL CAVITY IS BEHIND THE NOSE, NOT AT THE TOP OF THE NOSE.
WHEN THE THREAD REACHES THE BACK OF THE THROAT, INSERT THE INDEX FINGER AND THUMB, OR THE MIDDLE AND INDEX FINGERS, INTO THE MOUTH.
PULL THE CATHETOR OR THREAD GENTLY AND SLOWLY OUT THROUGH THE MOUTH.
THIS ACTION MAY CAUSE RETCHING AT FIRST, BUT IT WILL BECOME EASIER WITH PRACTICE.
HOLD EACH END OF THE SUTRA OR CATHETER WITH THE FINGERS.
VERY SLOWLY AND GENTLY PULL IT BACKWARD AND FORWARD, NO MORE THAN 15 TIMES ON THE FIRST ATTEMPT.
REMOVE IT SLOWLY THROUGH THE ROSE AND REPEAT THE PROCESS WITH THE OPPOSITE NOSTRIL.

TECHNIQUE 2

AFTER COMPLETING TECHNIQUE 1, LEAVE THE THREAD WITH ONE END PASSING THROUGH THE MOUTH AND THE OTHER THROUGH THE NOSTRIL.
GENTLY INSERT THE WAXED END EMERGING FROM ONE NOSTRIL INTO THE OTHER NOSTRIL AND PULL THE END THROUGH THE MOUTH.
IN THE FINAL POSITION, BOTH WAXED ENDS EMERGE FROM THE MOUTH.
LOOSEN THE HARD WAX AT THE TIP OF EACH END SO THAT THE INDIVIDUAL STANDS AGAIN BECOME SEPARATED.
PUSH THE TWO ENDS TOGETHER SO THAT THEY MERGE WITH ONE ANOTHER AND TWIST THE THREAD SO THAT THE TWO THREADS MAY BE CUT AWAY SO THAT THE JOIN MAY PASS EASILY THROUGH THE NOSTRILS.

EVENTUALLY THE JOIN SHOULD BE LOCATED BETWEEN THE ENTRANCE TO THE TWO NOSTRILS.
DISCONNECT THE JOIN.
THE THREAD NOW ENTERS ONE NOSTRIL AND EMERGES FROM THE OTHER, IT NO LONGER PASSES THROUGH THE MOUTH.
GENTLY PULL THE SUTRA TO AND FRO, A FEW TIMES ONLY TO BEGIN WITH.
IF THERE IS THE SLIGHTEST DISCOMFORT, STOP THE PRACTICE IMMEDIATELY.
PULL ONE END OF THE THREAD AND SLOWLY WITHDRAW IT FROM THE NOSE.

BREATHING

BREATHING IS PERFORMED THROUGH THE MOUTH.

DURATION

THE PRACTICE TAKES ABOUT 10 MINUTES.

ONCE EVERY FEW DAYS OR ONCE A WEEK IS SUFFICIENT.

AWARENESS

PHYSICAL - ON RELAXING THE BODY AND MOVING THE CATHERER OR THREAD SMOOTHLY AND SLOWLY.

SPIRITUAL - ON AJNA CHAKRA.

PRECAUTIONS

DO NOT USE FORCE UNDER ANY CIRCUMSTANCES. THE INTERIOR OF THE NOSE IS VERY DELICATE AND ANY UNDUE FORCE COULD CAUSE DAMAGE. AFTER PERSISTANT ATTEMPTS, IF THE THREAD OR CATHETER WILL NOT PASS THROUGH THE NOSE, CONSULT A COMPETENT TEACHER.

MAKE SURE THAT THE SUTRA IS PERFECTLY CLEAN BEFORE INSERTING IT INTO THE NOSTRIL. IT IS BEST NOT TO TRY SUTRA NETI UNTIL JETI HAS BEEN PERFECTED.

INDICATION

THOSE PEOPLE WHO SUFFER FROM CHRONIC BLEEDING IN THE NOSE SHOULD NOT DO SUTRA NETI. ANYONE WITH NASAL ULCERS, SHOULD FIRST SEEK THE ADVICE OF A YOGIC OR AYURVEDIC DOCTOR.

BENEFITS

THE BENEFITS ARE THE SAME AS FOR JALA NETI. IN ADDITION, HOWEVER, SUTRA NETI CAN RECTIFY THE PROBLEM OF DEVIATED NASAL SEPTUM. IF ONE OR BOTH NOSTRILS ARE NOT FLOWING FREELY DUE EITHER TO DEFORMED BONE OR FLESHY OUTGROWTHS, THE REGULAR FRICTION OF SUTRA NETI CAUSES THESE OBSTRUCTIONS TO DISAPPEAR WITHIN A FEW MONTHS.

NOTES

ALTHOUGH THE CATHETER IS EASIER AND QUICKER, IT DOES NOT CLEAN THE NASAL PASSAGES AS EFFECTIVELY AS THE COTTON THREAD. TECHNIQUE 2 IS POSSIBLE WITH SOME TYPES OF CATHETER ONLY.

KAPALBHATI

STAGE 1

FILL A BOWL WITH PURE WARM WATER AND ADD SALT TO THE RATIO OF ONE TEASPOON PER HALF LITRE, ENSURING THE SALT IS WELL DISSOLVED.
STAND COMFORTABLY AND BEND OVER THE BOWL OF WATER.
RELAX THE WHOLE BODY AS MUCH AS POSSIBLE IN THIS POSITION.
SCOOP THE WATER UP IN THE PALM OF THE HAND AND SNIFF IT IN THROUGH THE NOSTRILS.
LET THE WATER FLOW DOWN TO THE MOUTH AND THEN EXPEL IT.
PRACTICE IN THIS WAY SEVERAL TIMES.
DRY THE NOSTRILS PROPERLY AS DESCRIBED FOR JALA NETI.
THIS COMPLETES THE PRACTICE.

STAGE 2

PREPARE THE WATER AS ABOVE.
STAND COMFORTABLY AND BEND OVER THE BOWL OF WATER.
TAKE A MOUTHFUL OF THE WARM SALINE WATER.
INSTEAD OF SWALLOWING IT, HOWEVER, PUSH IT UP AND EXPEL IT THROUGH THE NOSE.
PRACTICE IN THIS WAY SEVERAL TIMES.
DRY THE NOSTRILS AS DESCRIBED FOR JALA NETI.
THIS COMPLETES THE PRACTICE.

TIME

THE BEST TIME IS EARLY IN THE MORNING.
HOWEVER, VYUTKRAMA AND SHEETKRAMA KAPALBHATI MAY BE PERFORMED AT ANY TIME OF THE DAY EXCEPT AFTER MEALS.

DURATION

TYUTKARMA AND SHEETKRAMA KAPALBHATI SHOULD TAKE ONLY A FEW MINUTES EACH AND MAY BE PERFORMED AS A WEEKLY ROUTINE.

INDICATION

PEOPLE WHO EXPERIENCE FREQUENT NASAL BLEEDING SHOULD NOT PERFORM THESE PRACTICES.

BENEFITS

VYUTKRAMA AND SHEETKRAMA KAPALBHATI REMOVE MUCUS FROM THE SINUTES AND HELP TO RELAX THE FACIAL MUSCLES AND NERVES. OTHER EFFECTS, BOTH PHYSICAL AND SPIRITUAL, ARE THE SAME AS FOR JALA NETI, BUT INTENSIFIED.