In early 2006, while I was attending the 2-month yoga philosophy course at the Sivananda Ashram in Rishikesh, India, one of the teachers gave us a talk on fasting – its techniques, benefits etc. Even though fasting is a common practice in the Indian culture, I had never considered fasting prior to this talk. Skipping even one meal used to feel like a torture for me. This teacher, however, gave quite a convincing argument in favor of fasting. At the Sivananda Ashram, the residents are encouraged to observe a day’s fat on Ekadashi day (11th day of the moon cycle). On that day the ashram kitchen offers a very light breakfast followed by a light lunch. No dinner is served that day. On my first Ekadashi day there,  I felt so hungry in the afternoon that I had to go out and eat dinner at a restaurant. But, after listening to the talk I decided to give it a try once I got back to the US.

After returning from the course, I decided to try a mini-fast once a week. Based on the recommendation of the teacher, I decided to make gradual progress toward my fasting routine. In the first couple of weeks, I skipped just breakfast while still eating my regular lunch and dinner. For the next two weeks, I skipped breakfast, had only  a fruit for lunch but had full dinner. Subsequently, I adopted my mini-fast routine that I am following currently on  every Friday. I skip breakfast and lunch. At about 9 AM and again in the early afternoon, I have a cup of ‘herbal’ hot tea made with lime, ginger powder and a tea spoon of honey. At about 2 PM, I eat some fruit, usually a banana or an apple. At about 4:30 PM, I have a cup of tea. For dinner, I have a glass of fruit smoothie (several fruits blended together with some yogurt and nuts). Later, about an hour before going to bed, I drink a glass of hot milk. Essentially, I eat no grains, vegetables, salt or cooked food in any form on the fasting day.

In the early stages, this routine seemed very challenging at times but now I am quite comfortable with it. I still have a desire to go for a complete "water fast" for 24 hours but haven’t developed the courage to attempt it.

Benefits of Fasting

When the body is deprived of food, it must find its own reserve of resources in order to generate energy. The liver uses the stored fat in the body to convert it into energy needed by the body.

The practice of fasting is credited with a large number of benefits – detoxifying the system being the primary reason why most people observe a fast. When you fast, the digestive system gets a rest and the energy which is normally used for digestion is now available for cleansing and rejuvenation by stimulating metabolism and improving the immune system. The body now finds the time and energy to cleanse itself of all the toxins that stay deposited in the body. In many cultures, fasting is practiced as a religious or spiritual practice for the purpose of cleansing and purifying the mind in addition to cleansing the body.

Many people who fast on a regular basis recommend a "water fast" for at least 3 to 7 days. If you have never fasted before, it is advisable to take it easy for the first few times. You may like to start with a day’s juice fast (watermelon is considered excellent for a juice fast) and after some practice, increase to a 3-day juice fast. Once you feel comfortable, you may want to try a full water fast for three or more days. Of course, if you have any dietary restrictions or your health condition requires you to eat frequently, then you should consult with your doctor before attempting a fast.

Breaking the fast gradually is just as important as getting into a fast. There is a tendency to indulge in heavy eating after a fast which completely defeats the purpose of a fast. In fact, it is likely to cause more harm to the body than the benefits of fasting. A general guideline is to take the same amount of time as the duration of the fast before getting back to normal diet. For example, if you do a 3-day fast, take 3 days of gradual increase in the diet before reverting to normal diet.

If you have never tried fasting, I would suggest strongly that you should attempt it a couple of times to see how you feel. I am sure that when you start seeing its benefits, you will automatically be motivated to practice fasting on a more frequent basis.

I would love to hear from you about your own experience with fasting. Please provide your feedback below in the comments section.

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If you recall, in the Kapalabhati pranayama, the emphasis is only on exhalation which is forced, short and brisk. The inhalation is passive and natural. During exhalation we also force the belly in toward the spine in a quick movement.  In contrast, in the Bhastrika pranayama, both inhalation and exhalation are forced. Moreover, movement of the belly along with each breath is an optional variation.

‘Bhastrika’ is a Sanskrit word for the bellows – a device for producing a strong current of air that was used to fan fire in the old days. In this pranayama, the lungs are moved with movements that resemble the bellows.

Bhastrika is a very energetic breathing technique and must be practiced with a touch of caution. If at any time during the practice you feel light-headed, you should discontinue the routine and relax.

I will be giving here two different techniques for bhastrika. One is based on the classical approach given in the Hatha Yoga Pradipika. The other is a modified version of the technique and involves the movement of the arms and shoulders along with the breath.

Step-by-step (Technique 1)

This is the classical approach to Bhastrika as given in the Hatha Yoga Pradipika.

1. Sit in any comfortable, cross-legged meditation posture with the spine upright, arms and shoulders relaxed.
2. Take a slow, deep inhalation.
3. Exhale quickly and forcefully through the nose. Immediately, at the end of exhalation, inhale with the same force. Do not strain.
4. During exhalation, the belly moves slightly in and during inhalation, the abdomen relaxes and fills out slightly. These  movements of the belly are slightly exaggerated with conscious movement of the diaphragm.
5. Continue for ten rounds. Then relax with normal breath.
6. Practice three to five rounds in the similar manner.
7. During practice, the breathing should be rhythmical and both inhalation and exhalation should be of equal duration.
8. After some practice, you may try to increase the speed as well as the number of breaths in each round, keeping the breathing rhythmical.

Variation 1

1. Using Vishnu Mudra with the right hand, close the right nostril with the thumb.




2. Inhale slowly and deeply through the left nostril.
3. Then breathe in and out with force through the left nostril, as described above, and repeat it for 20 breaths.
4. After completing the last breath, breathe in deeply, close both the nostrils, lower the chin toward the chest in Jalandahara Bandha and hold the breath as long as comfortable.
5. Raise the head, close the left nostril with the ring finger and exhale slowly through the right nostril.




6. Now take a deep, slow inhalation through the right nostril.
7. Then breathe in and out with force through the right nostril, as described above, and repeat it for 20 breaths.
8. After completing the last breath, breathe in deeply, close both the nostrils, lower the chin toward to the chest in Jalandahara Bandha and hold the breath as long as comfortable.
9. Raise the head and exhale slowly through the left nostril.
10. That completes one round. You may go for up to three rounds if it feels comfortable.
11. Now repeat the same procedures with both the nostrils open. First breathe in deeply and slowly through both nostrils, then breathe in and out rapidly and forcefully for 20 breaths.
12. After the last breath, take a deep inhalation, close both the nostrils and lower the chin in Jalandhara Bandha and hold the breath.
13. When you are ready to exhale, release the bandha and exhale slowly through the left nostril.

Step-by-step (Technique 2)

1. In this technique, in addition to using forced inhalation and exhalation, we move the arms and shoulders along with the breath.
2. Sit in any comfortable, cross-legged meditation posture with the spine upright, arms and shoulders relaxed.
3. Take one slow, deep inhalation and follow it with a deep, slow exhalation.
4. Make a soft fist with the two hands and place the hands slightly in front of the shoulders.
5. While inhaling forcefully, force the hands up vertically, opening the palms when the hands are up.
6. While exhaling forcefully, force the arms down, making a fist again in front of the shoulders.
7. Repeat the above move 20 times. This is one round.
8. You may go for three similar rounds.

Benefits

• Bhastrika stimulates the circulation of cerebral fluid and provides compression and decompression of the brain in a rhythmic manner giving it a gentle massage.
• Rhythmic movement of the lungs and the diaphragm stimulates the heart and blood circulation.
• Accelerated blood circulation increases "gas exchange" in each cell, producing heat in the system and getting rid of waste gases.
• Bhastrika heats the nasal passage and sinuses, clearing out excess mucus and building resistance to colds and respiratory disorders. Thus it provides a yogic cure for sinusitis, asthma and bronchitis.
• It improves digestion, increases appetite and improves metabolic function.
• Bhastika helps in strengthening the nervous system, harmonizing the emotions and brining inner calm.
• Bhastrika increases physical vitality and improves clarity of mind.

Contraindications/Cautions

• Those with high blood pressure, heart disease, brain tumor, vertigo, stomach or intestine problems, glaucoma, dysentery/diarrhea should NOT attempt this practice.
• If you experience light-headedness or dizziness during the practice, stop the practice.
• Build up the practice by increasing the number of rounds gradually.
• Bhastrika should be practiced when the mind is relaxed and the mind should be kept fully focused on the breathing during the practice.

Question: Does your pranayama practice include Bhastrika? If so, what style? I would love to receive your feedback in the comments section.

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Some time ago, I received an email asking me to join a 30-day yoga challenge program. I did a quick search on Google for something like "30-day yoga challenge" or just "yoga challenge", and I came across a large variety of yoga challenge programs being offered. Most of these programs entail making a commitment and then practicing at your own home using a video or a tape that the originator of the program offers you. Since I am myself a firm believer in establishing an on-going regular practice, I thought about offering my own version of a similar challenge program. In this program, instead of practicing on your own at home, you will be practicing with me in a group.

Why challenge yourself?

Patanjali, in his Yoga Sutras defines yoga as "the ability to control the fluctuations of the mind" (sutra 1.2). In order to achieve that goal, Patanjali recommends ‘abhyasa’ (practice –  sutras 1.12 – 1.14) and ‘vairagya’ (detachment – sutras 1.15 – 1.16) as the two key ingredients of a personal endeavor. In order to establish a regular practice for any endeavor as defined by Patanjali, one needs to have a commitment and a strong will-power. To develop such a will-power Patanjali offers the five yamas (sutra 2.30) and five niyamas (sutra 2.32). However, I believe that one of the values that truly helps develop that self control and commitment is the niyama of ‘tapas’ (austerity – sutra 2.43). The word ‘tapas’ in Sanskrit means ‘heat’. An example usually given is the use of intense heat to purify gold. In yoga ‘tapas’ usually refers to practices that make one strong physically and mentally. One who practices ‘tapas’ is known as a ‘tapasvin’. A tapasvin can easily withstand the dualities of life like heat and cold, honor and dishonor etc.

The yoga challenge provides us an opportunity to practice ‘tapas’ as we are making a commitment to a regular practice.

Program Information

Why 21, you may ask? Well, one of my teachers used to tell us that it takes a regular practice of 21 days to begin to realize the benefits of any practice. Further, it takes an additional 21 days before the practice gets embedded in your mind as a habit which you can then maintain for the rest of your life. In essence, this could truly be a LIFE TRANSFORMING  experience for you. Whether you are brand new to yoga or are a seasoned yoga practitioner, you will find this yoga challenge a truly rewarding experience.

The program will consist of a group-based practice where I will lead the class through each day’s lesson. Here are the details:

• Time: 6:00 AM – 7:30 AM
• Where: to be announced (please contact me for details)
• Commitment:
  • A firm commitment to complete the program without missing a day (except in an emergency).
  • At the end of the program, continue the same practice at home for another 21 days to make it a life-long habit
• Cost:to be announced (please contact me for details)
• Daily Routine:
  • Asana (physical postures/stretching)
  • Yoga Nidra (relaxation)
  • Pranayama (breathing techniques)
  • Meditation
  • Discussion about underlying concepts about yoga

Strongly recommended

In addition to committing to the yoga practice as outlined above, I would strongly urge you to commit to the following for the duration of the program:

• ‘sattvic’, light, nutritious, VEGETARIAN food (no meat, poultry, fish or eggs)
• No alcohol, drugs, tobacco or any other item of similar nature
• A personal meditation practice of at least 15 minutes on  a daily basis

Daily Practice will include:

• Asana: We will practice a variety of asanas (physical postures) during these 21 days. Even though we will maintain the same overall routine, each day we will either introduce a new pose or practice variations of different poses. The asana practice will improve strength, flexibility, endurance and balance in different parts of the body
• Pranayama: Various pranayama (breathing techniques) practices will include – kapalabhati (breath of fire), bhastrika (bellows breath), a number of deep breathing practices, sectional breathing, cooling breaths, breath retention (kumbhaka), bandhas (energy locks) and more.
• Meditation: We will try to understand what meditation is all about and practice a few simple meditation techniques
• Deep relaxation: Yoga Nidra (deep relaxation) helps not only relax the body but also helps calm the nerves, calm the mind and activate the parasympathetic nervous system
• Yoga philosophy: Concepts from yoga philosophy will be sprinkled through the practice of asana, pranayama and meditation so we can develop a deeper understanding of the yoga practice as well as learn more about what our true identity is.

Benefits of the program

Besides the obvious benefits of a regular 21-day practice at the physical level (weight loss, flexibility, strength, endurance, balance etc.), I would like to emphasize benefits more at the mental, intellectual and even deeper levels. Patanjali, in chapter 2 defines ‘kriya yoga’ as a combination of ‘tapas’ (austerities), ‘svadhayaya’ (study of self and of scriptures), and ‘Ishvara Pranidhana’ (surrender to a higher principle). He further sates that by practicing ‘kriya yoga’, one can overcome all the ‘kleshas’ or afflictions (pain and suffering) of life. In the modern context the word ‘klesha’ can be equated with mental stress that we all face on a daily basis. Now, this is a pretty strong statement as all of us want to learn how to cope with stress in our lives. I plan to incorporate all these three components of ‘kriya yoga’ into our practice during the yoga challenge program.

Here are some of the benefits of attending the 21-day yoga challenge:

• At the completion of the program, develop an on-going daily practice of your own
• Natural weight management
• Develop a body that is more flexible and stronger
• Learn how to manage stress effectively
• Reduce chronic pain
• Develop the habit of waking up early, thus leaving much more of the day for yourself
• Morning yoga gives you abundant energy and vitality for the rest of the day
• Develop a strong will-power
• Detoxify and cleanse your body
• Develop healthier eating habits
• As you go through the program, you may realize some other benefits that are not listed here

I would like you to let me know what other benefits you foresee out of this program (your own reasons for participating in the program).

Please contact me if you are interested. I would love to hear any suggestions or comments that you might have. Space is limited and participation will be on a first-come-first-served basis. So respond early to participate in this exciting, life-transforming experience.

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A few years ago, I attended a workshop on "yoga and eye care" taught by one Dr. Khare who was visiting from India. The workshop presented a pretty comprehensive set of practices for improving/stabilizing vision. Part of the information was based on the book, "Better Eyesight without Glasses" by William Bates. This book came out in the forties and has been a standard resource for eye care ever since. Recently I found this website which also provides similar information in a detailed manner – "The Complete book of Eye Care" – http://eye.taragana.com/ by Dr. M. S. Agarwal. I am presenting below the "7-step Program" in a condensed version of these practices.

I suggest that you add at least a subset of the eye exercises given here as a part of your home yoga practice. Those who have attended my yoga classes will recognize many of these exercises as we try to pick a different exercise for each class. Personally, I have found that regular eye exercises have helped me maintain my eye prescription the same for at least fifteen years now. I use glasses only for reading and computer work and have given up using them for driving or outdoor work

7-step Program

1. Eye exercises
2. Neck and shoulder exercises
3. Strict diet plan
4. Yoga Asanas
5. Pranayama
6. Meditation
7. Cleansing techniques

Eye Exercises

• Vertical movement 10 times, relax
• Horizontal movement 10 times, relax
• Diagonal (each) movement 10 times, relax
• Circular rotation clockwise/counter-clockwise 10 times each, relax
• Hold thumb straight ahead, eye level, and bring it close to the eyes (3-4 inches away), first with both eyes open, and then alternately with one eye closed.
• Hold right thumb straight ahead and move it slowly to the far right (inhale) and bring it back in front (exhale). Maintain the head in the center and follow the movement of the thumb with the eyes without moving the head. Repeat for the left thumb.
• Stretch both thumbs straight in front. Keep the head in the center and start moving both arms to either side. Keep the head in the center and follow the movement of the thumbs through the periphery of the eyes.
• Bounce a ball in a v-shape from one hand to the other and follow the movement of the ball with the eyes.
• Elephant swing: From a standing position, bend forward with feet 1 foot apart. Bend the knees, hands together, hang them down and swing like the trunk of an elephant, looking down on the floor.
• Take a sculpture/picture etc. and look at it for about 30-45 seconds. Close eyes and visualize the object with the eyes closed and relaxed. For memory, imagination and vision. Use a different object each day.
• Distance accommodation: look at a tree for 30 sec, then look at the palm, all the lines on the palm, for 30 sec, blink and see (5 times)
• Palming: close eyes with palms and meditate for about 15-20 minutes. Watch your breath and chant the mantra. Visualize black wool/ black velvet in front of the eyes, and visualize that the technique is actually curing the eyes.
• Read in candle light (10 minutes)      

Acupressure

• Eyebrows with thumb- sideways from the center out
• Bony orbital rim (just under the eyes)
• In the top inside corner of the eyes
• Upper bony nose (bridge)- massage up and down
• Prominent cheek bone- small rotation

Neck and Shoulder Exercises:

• Massage the neck – up and down using both hands, then massage the shoulders.
• Chin to chest and then head up looking backwards. (keep tongue touching the pallet) – 3 times
• Circular (360 degrees) neck movement, once in each direction (3 rounds)
• Shoulder rotation (10 times each direction)
• Full arm rotation (10 times each direction)

Proper Diet Plan

A diet consisting of vegetarian, low fat, fresh food (called "sattvic" diet) is recommended.  Try to eat more of sprouts, vegetables (heavy on carrots, broccoli and cabbage), salads, fruits, nuts. Avoid white sugar and use little salt. Use honey or brown sugar, if you must. Avoid putting toxins in the body – caffeine, nicotine, alcohol, dope, drugs, uppers (e.g., cocaine), downers (e.g., sedatives), deep fried foods, processed foods and most chemical preservatives in packaged foods are toxic. Some useful "diet guidelines" are available on my website here.

Asana, Pranayama and Meditation

This is your basic yoga practice based on either the classes that I teach or any other yoga system that you may like to follow. For better eye care, include deep relaxation (yoga nidra) in the practice routine.

Cleansing Techniques

Trifala  treatment

Use 0.5 gallons of water with ½ spoon of trifala (available at Indian grocery stores). Boil the water and let it cool overnight. Next morning wash the eyes with this water. Also, splash cold water on the eyes every morning.

Sunbathing the eyes

Early morning, allow indirect sunlight into the eyes. At sunset and sunrise, look directly into the sun for a short period of time.

Trataka

Trataka is one of the six cleansing techniques (shad-kriya) in yoga. Light a candle and keep it at eye level at a distance of about six feet. Sit comfortably and gaze at the candle flame without blinking for about 2-3 minutes. If eyes begin to water before then, close the eyes. Once the eyes are closed, try to gaze internally at the after-image of the candle flame at the back of your mind’s eye. Repeat this whole routine one more time. This routine will help you strengthen and relax the eye muscles. Also, it is used as a practice developing focus and concentration and can be used as a prelude to meditation. At the end of this practice, you may like to continue with your palming meditation.

Jala Neti (Nasal Wash)

Jala Neti is a simple technique which involves using a special "neti pot" filled with warm, slightly salted water. The nose cone is inserted into one nostril and the position of the head and pot is adjusted to allow the water to flow out of the other nostril. Whilst the water is flowing through the nasal passages one breathes through the mouth. After half a pot has flowed in one direction, the water flow is reversed. Please see details here.

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In the ancient text on the practice of Yoga, "Hatha Yoga Pradeepika", six cleansing techniques have been prescribed: Neti: nasal cleansing, Dhauti: cleansing of the digestive tract, Nauli: abdominal massage, Basti: colon cleansing, Kapalbhati: purification and vitalization of the frontal lobes, and Trataka: focused gazing.

In this discussion, we will be focusing on one of the nasal cleansing techniques called "jala neti" (saline nasal irrigation). Jala Neti is a simple technique which involves using a special "neti pot" filled with warm, slightly salted water. The nose cone is inserted into one nostril and the position of the head and pot is adjusted to allow the water to flow out of the other nostril. Whilst the water is flowing through the nasal passages one breathes through the mouth. After half a pot has flowed in one direction, the water flow is reversed. When the water in the pot is finished, the nose must be properly dried.

To a person who has never used it before, the technique may seem a little intimidating. However, the technique is not hard or uncomfortable. Most people are pleasantly surprised after even their first attempt at just how simple and effective this method of health maintenance is. Once learned, the practice can be done in about 3 minutes, and like showering and cleaning the teeth, Neti is easily integrated into ones daily routine.

For general nasal cleanliness, practicing neti once a day is usually sufficient. In the case of a cold, 2 -3 times a day will give great relief, providing the nose is well dried each time and this frequency does not induce nose bleeds. Reduce this frequency when the worst of the congestion is over.

Jala Neti is best practiced first thing in the morning to clear out the night’s grogginess and prepare the body and mind for the day’s breathing activities. However, if you live or work in a dusty or polluted environment where the nostrils have an increased load of filtering, a good second occasion is upon returning from such work. Neti should always be done before rather than after meals. The best times are: (i) upon waking before breakfast, (ii) mid morning before lunch, (iii) evening before dinner, (iv) just before bed

Benefits

• Neti removes all the dirt and bacteria filled mucus from within the nose.
• It helps to drain the sinus cavities. This in turn, will help to reprogram the body’s natural mechanisms against nasal infections such as hay fever, allergies, sinusitis and other upper respiratory complaints like sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids.
• It is beneficial for illnesses such as asthma and bronchitis as it reduces the tendency for mouth breathing by freeing the nostrils of mucus.
• It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches, migraine, epilepsy, temper tantrums, hysteria, depression and general mental tension.
• Neti is of great benefit for problems associated with the eyes. It helps flush the tear ducts, encouraging clearer vision and gives a sparkle to the eyes.
• It can be beneficial for certain types of ear disorders such as middle ear infections, glue ear, tinnitus.
• Neti improves sensitivity of the olfactory nerves, helping to restore lost sense of smell, and thereby benefits the relationship with taste and the digestive processes.
• It has subtle effects on the pineal and pituitary glands which control the hormonal system. This has a harmonising effect on emotional behaviour.
• Neti affects the psychic centre known as Ajna Chakra which helps in awakening higher states of meditation.
• It helps to stimulate better powers of visualisation and concentration and gives a feeling of lightness and clarity to the mind.
• Neti is excellent for those trying to give up smoking. Since it reduces the tendency for mouth breathing, Neti re-sensitises the nose to the actual pollution of ingesting smoke, thereby de-programming the brain of the physical and psychological addiction.

Anatomy of Nasal Cleansing

The first line of nasal defense is the set of tiny hairs called "cilia" which should trap larger particles entering the nose. These cilia are usually cleansed by normal breathing and by blowing the nose, but sometimes, due to a gradual build up of dirt, they can become clogged and may require washing out. The whole of the nasal passage from nose tip to throat (and beyond) is covered with a layer of mucus. This mucus is secreted from within the mucous lining, and its function is to trap smaller foreign particles and bacteria. The dirty mucus is normally blown out, snorted and coughed out or swallowed. The sinus passages are an even finer mechanism of filtering which, if infected, secrete a runny mucus to evict the germs. This is generally called sinusitis and can be a short term symptom or a chronic condition.

During the neti practice, the water simply flows up one nostril to just above the bridge of the nose where the usual air flows meet, backwards into the middle cavity and then down and out the other side of the nose. In this route, it passes by the frontal and mid nasal sinuses. The practice does not cause any discomfort or damage to the nasal functions.

The way in which Jala Neti rinses out the dirt and bacteria filled mucous lining would be obvious to most people as the warm water loosens and dissolves any internal build ups, and takes them outwards. But what may not be so obvious is that, due to gravity and a venturi effect, the sinus passages are also drained by the vacuum pressure flow of the water. Whereas it would normally be impossible to drain a "dead end" cavity like the sinuses, Jala Neti achieves this ingeniously and simply.

For those with thick mucus conditions as well as those with running sinuses, the relief of sinus pressure can be felt within seconds. Also, the eustachian tubes (which are also dead end passages) receive exactly the same effects as the sinuses – a drawing outwards of dirt and mucus. Hence Jala Neti is of great benefit for blockages and infections of the middle ear, by draining the tubes to relieve the pressure build up as well as removing germs.

The eyes derive benefit by Neti. The tear ducts, which connect from the eyes into the nasal passages, get the same drawing out effect as the sinuses, resulting in a brighter, clearer sense of vision.

The nose is the "air conditioner" of the body. One of the many functions of the nose is to regulate the temperature and humidity of the incoming air. This is necessary so that the breath does not strike the throat and enter the lungs too hot or too cold, too dry or too wet. Upon exhalation, the nose also helps to draw out excessive heat from the frontal portion of the brain, which is the part where the heavy thinking is done, and where the greatest heat builds up when under stress. People with chronic nasal blockages who end up being habitual mouth breathers, therefore have a cooled throat, which imbalances the thyroid function. They also have cooler lungs, which creates excessive moisture and mucus secretion in that area. Mouth breathers also fail to get enough of the cooling effect from exhalation at the front of the brain, and can therefore be described as "hot heads". Regular practise of Jala Neti helps to establish the correct working environment of temperature and humidity in the nose.

Another aspect of physiology which Jala Neti affects is the relationship between olfactory function and the body’s nervous systems. According to medical science, there are two branches of the Autonomic Nervous System called sympathetic and the parasympathetic which are constantly working to keep in balance. Each of these systems affects different organs and functions of the body. Basically, one controls the functions of stimulation and the other controls the functions of sedation. This dualistic push/pull conflict correlates exactly with what the yoga masters say about the forces of Pingala and Ida, or Ha and Tha.

According to yoga science, by balancing nasal breathing function, better balance of the sympathetic and parasympathetic nervous systems is gained, and hence better balance of the whole body’s nervous function is achieved. So, by cleansing, balancing and manipulating these two complimentary opposite forces, better physical and mental health is maintained. Hence it is one of the known effects of Jala Neti that mental tension and headaches can be relieved, as well as nervous system disorders such as epilepsy, and psycho-emotional imbalances like temper tantrums can be controlled.

Technique

• Nasal cleansing can be performed over a sink, a bowl on a table, in the shower or outside. First fill the Neti Pot with warm water of a temperature suitable for pouring in the nose – neither too hot nor too cold. It is recommended that the water temperature should be same as the temperature of the tears. Pure water is best if available but this is not obligatory.
• Mix in salt to the proportion of one level teaspoon for half a litre of water. This equates to 0.9% – the same as human blood – and is called isotonic or physiological solution. Mix the salt thoroughly. Be sure to fully mix and dissolve the salt, as you don’t want fresh water in the spout or very salty water at the bottom of the pot. Pure sea salt is the recommended salt. However, if that is not available, clean table salt which is used for cooking can be used.
• Place the nose cone into the right nostril, sealing it to the nostril with a slight pressure. Try to point the spout straight up in line with the nasal passage so as not to block off the tip of the nozzle on the inside of the nose. Open your mouth and breathe gently through the mouth. Do not sniff, swallow, laugh, talk or have any movement of air through the nose whilst the water is flowing through.
• Now slowly bend forward from the waist so that the tip of the nose is the lowest point of the head; and then tilt/roll the head to the right, so that the left nostril is now the lowest point of the nose. Tilt slowly so that water doesn’t run out the top of the pot onto your face! Keep the nose cone fully sealed into the right nostril so that water doesn’t leak out. Keep on mouth breathing whiles the water comes through. Just wait a few seconds and the water should run out the left nostril. Keep breathing slowly and gently through the mouth. After the water begins to flow, wait for about half a pot to flow right to left, and then remove the pot and stand up.
• Before changing sides, blow out gently through both nostrils to clear water and mucus from the nose. It is important that you do not blow hard at this point or you will send water up into the ear tubes and sinuses. All that is needed is a couple of slow, soft blows out into the sink to remove the water in the nose. Do not pinch the nostrils to create extra force, or blow hard and vigorously.
• Repeat steps 3 & 4 as above, but with the nose cone entering from the left nostril and the flow of water going left to right. After the pot runs dry, stand up, blow out gently through both nostrils and then prepare to dry out the nose.
• Drying the nose properly is a very important part of the practice. First bend forwards from the waist and hang the head down with the nose pointing towards the floor, letting any residual water drain from the nose for 10 – 20 seconds. Then point the nose towards the knees. Closing one nostril at a time, gently breathe in the mouth and out the nose about 10 times. Then stand up to do some rapid breathing through the nostrils. First do 10 breaths through both nostrils together, sniffing in and out moderately with a bit more emphasis on the exhalation. Then close off the right nostril with one finger and do 10 rapid sniffing breaths through the left nostril only. Then do 10 sniffing breaths through the right nostril only. Finally, do 10 breaths again through both nostrils together.
• Another effective technique of draining out any residual water from the nose is to practice a few rounds of the cat-and-cow pose. Failure to dry the nose properly may manifest the symptoms of a cold for several hours, or leaving dirty water in the sinus passages or Eustachian tubes may result in infection.

Limitations and Precautions

Persons who suffer from chronic bleeding of the nose should not do neti without expert advice.

Make sure that the water is not too hot or too cold when you introduce it into the nostrils. Do not breathe in and out too deeply when removing the moisture from the nose; we are trying to improve the condition of your nose, not damage it. Also, when your sinuses are blocked with mucus, be careful not to blow your nose hard. It is very easy to push the mucus further into the cavities. Ensure that the salt fully dissolves in the water before pouring it into your nose.

Be careful to hold the head correctly and not to hold the neti pot too low. In order for the water to flow into one nostril and out the other, the water level in the pot must be higher than the region at the back of the nose, where the two nostrils merge with each other. If you tilt your head too much then the water will go down your throat instead of the other nostril. If you tilt the pot too much the water will merely overflow out of the pot. You must adjust the position of your head and the pot so that they are at correct levels.

People who have great difficulty passing water through the nose may have some structural blockage. Expert advice should be sought. If there is a slight burning sensation in the nose during your first attempt with salt water, don’t worry. This will disappear as your nose tissue becomes accus­tomed to contact with water.

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One of the prominent yogis from India, Yogiraj Dr. Om Prakash ji, who was on a US visit last summer, presented a series of yoga sessions at the Hindu Bhavan Cultural Hall in Morrisville, NC. He highlighted the value of pranayama (breathing practices) in general as an integral component of any yoga routine. However, he specifically emphasized the importance of Kapaalabhaati and called it "sarvaroga nivarini" which literally means ‘(a practice) that can heal all types of ailments’. When practiced regularly under proper guidance it can bring about radiant health and provide other benefits at a more subtle level. Another very famous yogi from India, Swami Ramdev, who has shot to fame via his daily TV programs, calls it ‘the Sanjeevani’ which is an herb that can supposedly bring even a dead body back to life. This is based on a famous parable in Ramayana – "When Lakshmana was wounded, Hanuman flew to the Himalayas for the medicinal herb Sanjeevani. Unable to identify the Sanjeevani, he wrested the entire mountain from the land and carried it to Lakshmana". Based on these strong statements from prominent yogis of today, it is easy to see why it is important to include this practice in your daily yoga routine.

In the classical Hatha Yoga text "Hatha Yoga Pradeepika", Kapaalabhaati is described as one of the six cleansing kriyas (Shatkarma). However, because it involves manipulation of the breath and offers great benefits, it is widely practiced as a part of the pranayama techniques.

Not sure how to pronounce kapAlabhAti? The ‘A’ represents a long vowel sound, somewhat like the ‘o’ in ‘mom’ (American) or the ‘a’ in ‘fast’ (British).

Contraindications

Before I describe the technique it is important to understand that people with the following conditions should not practice kapaalabhaati – cardiac problems, nasal congestion, severe cold, severe headache, abdominal ulcers, hernia. People with high blood pressure should either refrain from it or practice a milder version of the technique. Pregnant women and those who have had recent abdominal surgery should also refrain from this practice. One cautionary note – practice kapaalabhaati on an empty stomach, preferably in the morning. However, if your schedule only allows you to practice it during the day/evening, then you should give a gap of at least 2.5 hours after eating a meal.

The Technique

Now let us turn our attention to the technique itself and learn how to practice it. Sit in any comfortable position with the spine erect. You can sit either cross-legged or in "vajrasana" (the diamond pose) or in any position that you feel comfortable in. If you have problem sitting on the floor, you can even sit in a chair, preferably with the spine erect and not resting against the back of the chair. Breathe normally for a few breaths. Once composed, you can begin by first exhaling and then inhaling half-way. First, exercise the diaphragm by exhaling suddenly and quickly through both nostrils while simultaneously drawing the abdominal muscles inwards. The brisk and vigorous exhalation produces a "puffing" sound. Allow the abdominal muscles to relax at the end of exhalation and let the inhalation happen automatically and passively. The rate of expulsion will vary from one individual to the next depending upon capacity. On the average, one can maintain a rate between 70 to 120 expulsions per minute (remember the normal breathing rate is 12 to 15 breaths per minute). It is important to understand that you should not strain or become uncomfortable during the practice. If you begin to feel dizzy or uncomfortable in any way, it means that you are trying too hard or trying to breathe too forcefully. At this point stop the practice and sit quietly for some time before trying it again. Start with only 20-30 expulsions per round and try three rounds. Over a period of time, with practice, you can increase the number of breaths per round. A little rest can be taken in between the rounds according to your convenience. Throughout the exercise, the chest should be kept still without expansion or contraction and the shoulders should remain steady and relaxed. Only the diaphragm is used for breathing and not the upper chest.

An Alternate Approach

Some of you might have some difficulty getting the technique right in the beginning. In that case, you can try this alternate approach. Put both your hands on your belly, just a little below the navel. Keep the belly soft. Now push your abdomen in with your hands and at the same time try to throw all the air out of the lungs in a forceful, brisk manner. At the end of the exhalation, allow the inhalation to happen passively. Repeat the pushing with the hands accompanied by expulsion of air and then passive inhalation. When this rhythm seems to become natural, you may try to remove the hands from the belly and continue with the practice.

Benefits of Kapaalabhaati

• As mentioned above, Kapalabhati is traditionally considered one of the cleansing techniques in yoga. One of its main benefits comes in the form of movement of metabolic waste from all the tissues in the body toward the lungs where they are eliminated.
• Kapaalabhaati helps clear mucus from the lungs. As air moves into the throat, it travels down the superior portion of the airway called the trachea. The walls of this single tubed airway consist of several layers, of which the innermost layer is lined with cilia cells. Cilia are microscopic, grass-like projections that continually beat and propel mucus that traps dust particles, bacteria and debris. This mucus is propelled by the cilia toward the pharynx where it is released by coughing or swallowing. Smoking inhibits and ultimately destroys cilia. When the cilia function, as described above, is lost, coughing is the only method of moving accumulated mucus out of the lungs. Because of the cleansing effect on the lungs, this practice is recommended for people who suffer from respiratory ailments like bronchitis, asthma, tuberculosis etc.
• The force of the exhalations in Kapaalabhaati acts further on debris-filled mucus in the lungs and trachea. This additional force works with the cilia and helps move the mucus more readily up the airway against gravity. Coughing after Kapaalabhaati helps in releasing these impurities. In addition to removing mucus, Kapaalabhaati also helps expel more carbon dioxide and other waste gases from the cells and lungs compared to normal breathing. The powerful exhalation also helps increase the flow of blood in the lung tissues as well as throughout the body.
• Improves the health of the lungs, bronchial system and the associated organs. It helps in curing the diseases of the lungs like asthma and bronchitis.
• The energetic expulsions in Kapalabhati help increase cardiovascular activity and increasing the heart rate. This helps in improving the health of the heart muscles and tissues.
• The rapid and forceful movement of the abdominal muscles in Kapaalabhaati gives a massage to the internal organs. With each vigorous exhalation, the abdominal walls draw inwards applying pressure on internal organs, including the lungs, pancreas, intestines, the gall bladder etc. This pressure helps increase the circulation of blood flow into and out of abdominal organs. This massage also sends a direct pressure into the digestive system helping move remaining food and fecal matter through the intestines and colon. Kapaalabhaati helps in reducing the incidence of constipation. With this increased circulation of blood and material in the internal organs comes a release of toxins as well.
• At a subtler level, it impacts the Navel Center (Manipura Chakra) and helps in countering some of the negative propensities associated with this chakra – jealousy, shame, fear, disgust, delusion, and sadness.
• Literally, the word kapaalabhaati means ‘skull shining’ (kapaala = skull; bhaati = shining/polishing). Regular practice is supposed to clear and calm the mind and over a period of time, one develops a healthy natural glow on the face.
• It also brings about the state of ‘pratyahara’ (sense withdrawal) which prepares the mind for meditation.

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