Types of Kriyas in Yoga - Physical Education

What is kriya in Yoga:

In yoga, the term “kriya” refers to a specific set of practices or actions that are intended to purify the body and mind. Kriyas are often considered advanced practices and are used to remove impurities, balance energies, and promote overall well-being.

Kriyas can include a wide range of techniques, such as cleansing practices (known as Shatkarmas), breathing exercises (Pranayama), meditation, and specific physical movements or postures (Asanas). These practices are designed to create a holistic approach to health and wellness, addressing physical, mental, and spiritual aspects of the individual.

Kriyas are often taught in traditional yoga practices and may vary depending on the lineage or tradition. They are typically practiced under the guidance of an experienced teacher to ensure they are performed correctly and safely. Kriyas are believed to have profound effects on the body and mind, helping to improve physical health, mental clarity, and spiritual awareness.

What are the types of Kriyas in Yoga:In yoga, kriyas are cleansing practices that help purify the body and mind. They are believed to remove toxins, balance doshas (energies), and improve overall health. Here is a list of common types of kriyas in yoga:

Neti Kriya (Nasal Cleansing):

This involves rinsing the nasal passages with a saline solution using a neti pot or a saline nasal spray. It helps clear the nasal passages and relieve sinus congestion.

Dhauti Kriya (Cleansing of the Digestive Tract):

Dhauti includes various practices to cleanse the digestive tract, such as drinking saltwater, inducing vomiting, or swallowing a long piece of cloth and pulling it out. It helps stimulate digestion and eliminate toxins from the digestive system.

Nauli Kriya (Abdominal Massage): Nauli involves isolating and contracting the abdominal muscles to create a rolling motion in the abdomen. It massages the internal organs, improves digestion, and strengthens the abdominal muscles.

Kapalabhati (Skull Shining Breath): Kapalabhati is a breathing technique that involves rapid, forceful exhalations followed by passive inhalations. It cleanses the respiratory system, increases lung capacity, and energizes the body.

Trataka (Candle Gazing):

Trataka involves gazing at a fixed point, such as a candle flame, without blinking. It improves concentration, strengthens the eyes, and calms the mind.

Basti (Colon Cleansing):

Basti involves using a special enema pot to introduce water or herbal decoctions into the colon. It cleanses the colon, removes toxins, and helps relieve constipation.

Kunjal Kriya (Stomach Cleansing):

Kunjal Kriya is a practice of drinking a large quantity of saline water and then inducing vomiting to cleanse the stomach. It cleanses the stomach, removes excess mucus, and improves digestion.

Shankha-prakshalana (Intestinal Cleansing):

Shankha-prakshalana is an elaborate cleansing practice that involves drinking large quantities of saline water and performing specific yoga poses to flush out the entire digestive tract. It cleanses the intestines, removes toxins, and improves digestion and absorption of nutrients.

Kriya Yoga: Kriya Yoga is a comprehensive spiritual path that includes various techniques for purification, including asanas (postures), pranayama (breathing exercises), meditation, and ethical practices. It aims to purify the body and mind, leading to self-realization.

Procedure of various Kriyas in Yoga| How to do Kriyas in Yoga:

Here is a step-by-step procedure for performing Kriyas:

1. Neti Kriya:

Prepare the Neti Pot: Fill a neti pot with lukewarm water that has been previously boiled or distilled. Add a small amount of non-iodized salt to the water and stir until it dissolves. The water should be about the same temperature as your body, not too hot or too cold.
Position Yourself: Stand over a sink or basin and tilt your head to one side, so your forehead is slightly higher than your chin. Keep your mouth open and breathe through your mouth during the entire process.
Insert the Neti Pot: Gently insert the spout of the neti pot into your upper nostril. The pot should fit comfortably in your nostril without causing discomfort.
Tilt Your Head: Tilt your head slightly forward and to the side so that the water can flow easily through your nasal passages.
Pour the Water: Slowly pour the saline water into your upper nostril. The water should flow in through the upper nostril and out through the lower nostril. Keep pouring until about half of the water has been used.
Clear the Nostrils: After pouring the water, allow it to flow through your nasal passages and out of the lower nostril. Blow your nose gently to clear out any remaining water and mucus.
Repeat on the Other Side: Repeat the process on the other side by tilting your head to the opposite side and pouring the remaining water into your upper nostril.
Clear Both Nostrils: After rinsing both nostrils, blow your nose gently to clear out any remaining water and mucus.
Clean the Neti Pot: Rinse the neti pot thoroughly with clean water and allow it to air dry.
Finish: After completing the neti kriya, you can perform some gentle breathing exercises or pranayama to further clear your nasal passages and promote relaxation.

2. Dhauti Kriya:

Prepare the Cloth: Cut a clean, soft cotton cloth into a strip about 2-3 inches wide and 15-20 feet long. Wash the cloth thoroughly with mild soap and water to remove any dirt or debris.

Drink Warm Saline Water: On an empty stomach, drink 1-2 glasses of warm saline water. The saline solution is made by mixing 1-2 teaspoons of non-iodized salt in a glass of warm water. The water should be comfortably warm, not too hot or too cold.
Lubricate the Cloth: Soak one end of the cloth in warm water and wring out any excess water. This will help lubricate the cloth and make it easier to swallow.
Swallow the Cloth: Stand upright with your feet hip-width apart and your spine straight. Hold one end of the cloth in your mouth and begin to swallow it slowly, inch by inch, without chewing or biting. Use a gentle, relaxed swallowing motion to guide the cloth down your throat.
Continue Swallowing: Continue swallowing the cloth until it has passed into your stomach. You may need to pause occasionally to take a deep breath or adjust your posture. Be patient and allow the cloth to move down naturally.
Retrieval: Once the entire length of the cloth has been swallowed, wait for a few minutes to allow it to soak up any impurities in the stomach. Then, gently pull the cloth back up through your throat and mouth, using your fingers to grasp the end of the cloth and guide it out.
Repeat: Repeat the process of swallowing and retrieving the cloth 2-3 times to ensure thorough cleansing of the digestive tract.
Rest and Rehydrate: After completing dhauti kriya, rest for a few minutes in a comfortable seated position. Drink plenty of warm water to rehydrate and help flush out any remaining toxins from the digestive system.

3. Nauli Kriya:
Preparation:

Stand with your feet hip-width apart and your knees slightly bent.
Place your hands on your thighs just above your knees, with your fingers spread apart.

Empty Your Lungs:

Exhale completely and hold your breath out.

Isolate the Abdominal Muscles:

Contract and lift the muscles of your lower abdomen, pulling them upward toward your rib cage. This action will create a hollowing effect in your abdomen.

Rotate the Abdominal Muscles:

Once you have isolated the lower abdominal muscles, begin to rotate them in a circular motion.
Start by rotating the muscles to the right in a clockwise direction. Imagine moving the muscles in a circular path around your navel.
As you become more comfortable with the movement, try to make the circular motion as smooth and continuous as possible.
After completing several rotations to the right, reverse the direction and rotate the muscles to the left in a counterclockwise direction.

Maintain Breath Awareness:

Throughout the practice, try to maintain awareness of your breath. Although you are holding your breath during the rotation, try to keep the breath relaxed and natural.

Gradual Progression:

If you are new to nauli kriya, start with gentle movements and gradually increase the intensity and duration of the practice as you become more comfortable.
It may take some time to develop the coordination and strength necessary to perform nauli kriya effectively, so be patient with yourself and practice regularly.

Release and Rest:

After completing several rotations in each direction, release the abdominal muscles and take a few deep breaths to relax.
Stand quietly for a moment and observe any sensations in your abdomen.

Repeat:

Repeat the practice as desired, gradually increasing the number of rotations and the duration of each rotation as you progress.

4. Kapalbhati Kriya:

Preparation:

Sit in a comfortable cross-legged position with your spine erect and your hands resting on your knees in Jnana Mudra (index finger and thumb touching).
Close your eyes and take a few deep breaths to center yourself.

Exhalation:

Take a deep breath in through your nose, expanding your abdomen.
Quickly and forcefully exhale through your nose by contracting your abdominal muscles.
The exhalation should be short and sharp, like a puff of air.
Focus on the exhalation and the movement of your abdomen, keeping the inhalation passive.

Inhalation:

After each exhalation, allow the inhalation to happen naturally and passively, without any effort.
Your abdomen will naturally expand as you inhale.

Rhythm:

Establish a steady rhythm of exhalations and passive inhalations. Start with a slow pace and gradually increase the speed as you become more comfortable with the technique.
Aim for a ratio of 1:2 for exhalation to inhalation. For example, if you exhale for one count, allow the inhalation to happen for two counts.

Duration:

Begin by practicing Kapalabhati for 1-2 minutes and gradually increase the duration to 5-10 minutes as you build strength and stamina.
Listen to your body and take breaks if you feel dizzy or uncomfortable.

Focus:

Maintain your focus on the exhalations and the movement of your abdomen.
You may also choose to focus on a point between your eyebrows (Ajna chakra) to enhance concentration.

Completion:

After completing the desired number of rounds, stop the practice and sit quietly for a few moments, observing the effects of Kapalabhati on your body and mind.
Take a few deep breaths to return to normal breathing.

5. Trataka kriya:

Preparation:

Sit in a comfortable cross-legged position on the floor or a cushion, with your spine erect and your shoulders relaxed.
Place a candle or a small object (such as a flower or a symbol) at eye level, about two to three feet away from you.
Light the candle and ensure that the flame is steady.

Gaze at the Object:

Focus your gaze on the object without blinking. Keep your eyes relaxed and maintain a soft focus on the object.

Maintain Steady Gaze:

Try to maintain your gaze on the object for as long as possible without blinking. If you need to blink, do so gently and without moving your head.

Observe the Flame:

Pay close attention to the flame of the candle. Notice its shape, color, and movements. Try to stay fully present and engaged with the object.

Close Your Eyes:

After a few minutes of gazing, gently close your eyes and visualize the image of the object in your mind’s eye.
Try to hold the image as clearly as possible.

Open Your Eyes:

Open your eyes and continue gazing at the object.
Repeat the process of gazing and visualizing with your eyes closed for several minutes.

Release the Gaze:

When you are ready to finish the practice, gently release your gaze from the object and close your eyes.

Reflect:

Sit quietly with your eyes closed and reflect on your experience.
Notice any changes in your mental state, such as increased focus or clarity.

Rest:

After completing trataka, rest for a few moments in a comfortable position.
Allow your mind and body to relax.

Repeat:

Trataka can be practiced for 5-10 minutes daily, gradually increasing the duration as you become more comfortable with the practice.

6. Basti kriya:

Preparation:

Prepare a saline solution by mixing 2 teaspoons of non-iodized salt in 1 liter of lukewarm water.
The water should be at body temperature.

Empty Your Bowels:

Perform a series of yoga poses, such as Tadasana (Mountain Pose), Tiryaka Tadasana (Swaying Palm Tree Pose), and Kati Chakrasana (Waist Rotating Pose), to help stimulate bowel movements and empty your bowels completely.

Drink the Saline Solution:

Stand or sit in a comfortable position and drink the entire liter of saline solution within a short period of time, usually within 5-10 minutes.
The saline solution acts as a natural laxative, helping to flush out the colon.

Practice Specific Yoga Poses:

After drinking the saline solution, perform a series of yoga poses, such as Tiryaka Bhujangasana (Twisting Cobra Pose) and Udarakarshanasana (Abdominal Twist Pose), to help move the water through the colon and stimulate bowel movements.

Evacuate Your Bowels:

Wait for the urge to evacuate your bowels.
You may need to visit the washroom several times to completely empty your bowels.
The bowel movements may be watery and contain waste material that has accumulated in the colon.

Rest and Rehydrate:

After completing basti kriya, rest for a while and drink plenty of water to rehydrate your body.
It is important to replace lost fluids and electrolytes after the cleansing process.

Follow-Up:

Follow up with a diet of light, easily digestible foods such as fruits, vegetables, and soups.
Avoid heavy, oily, or spicy foods for the rest of the day to allow your digestive system to recover.

7. Kunjal kriya|Vaman Dhauti|Gaja Karani:

Preparation:

Prepare a saline solution by mixing 2 teaspoons of non-iodized salt in 1 liter of lukewarm water.
The water should be at body temperature.
Find a clean, quiet place where you can perform the practice without distractions.

Drink the Saline Solution:

Stand or sit in a comfortable position and drink the entire liter of saline solution within a short period of time, usually within 5-10 minutes.
The saline solution helps to induce vomiting and cleanse the stomach.

Induce Vomiting:

After drinking the saline solution, bend forward from the waist and insert your index and middle fingers into your mouth to trigger the gag reflex.
Continue to gently rub the back of your tongue with your fingers until you vomit. It is important to do this gently to avoid injuring the throat.

Repeat the Process:

Repeat the process of drinking the saline solution and inducing vomiting 2-3 times to ensure thorough cleansing of the stomach.
After each round, rinse your mouth with water to remove any remaining saline solution and vomit.

Rest and Rehydrate:

After completing kunjal kriya, rest for a while and drink plenty of water to rehydrate your body.
It is important to replace lost fluids and electrolytes after the cleansing process.

Follow-Up:

Follow up with a diet of light, easily digestible foods such as fruits, vegetables, and soups.
Avoid heavy, oily, or spicy foods for the rest of the day to allow your digestive system to recover.

8. Shankha-prakshalana kriya:

Preparation:

Begin the practice on an empty stomach in the morning.
Do not eat or drink anything before starting the practice.
Prepare a saline solution by mixing 2 teaspoons of non-iodized salt in 1 liter of lukewarm water.
The water should be at body temperature.
Find a clean, quiet space where you can perform the practice without interruptions.

Drink the Saline Solution:

Stand or sit in a comfortable position and drink the entire liter of saline solution within a short period of time, usually within 5-10 minutes.
The saline solution helps to induce bowel movements and cleanse the digestive tract.

Perform Specific Yoga Poses:

After drinking the saline solution, perform a series of yoga poses known as “Shankhaprakshalana Asanas” to help move the water through the digestive tract.
These poses include Tiryaka Tadasana (Swaying Palm Tree Pose), Kati Chakrasana (Waist Rotating Pose), Tiryaka Bhujangasana (Twisting Cobra Pose), and Tiryaka Udarakarshanasana (Twisting Abdomen Pose).

Tadasana (Mountain Posture):

Stand with your feet hip-width separated and your arms by your sides.
Breathe in and raise your arms overhead, palms confronting each other.
Breathe out and lower your arms.

Tiryaka Tadasana (Influencing Palm Tree Posture):

Stand with your feet hip-width separated, and your arms raised overhead.
Breathe in and twist to the right from the midriff, breathe out and come back to center.
Rehash on the cleared outside.

Kati Chakrasana (Midsection Turning Posture):

Stand with your feet hip-width separated and your hands on your hips.
Breathe in and turn your middle to the right, breathe out and come back to center.
Rehash on the cleared outside.

Tiryaka Bhujangasana (Bending Cobra Posture):

Lie on your stomach with your hands beneath your shoulders.
Breathe in and lift your chest off the floor, turning to the right.
Breathe out and lower back down.
Rehash on the cleared outside.

Udarakarshanasana (Stomach Turn Posture):

Sit with your legs expanded in front of you.
Breathe in and bend to the right, putting your cleared out hand on your right knee and your right hand behind you.
Breathe out and come back to center.
Rehash on the cleared outside.
Perform each pose 10-15 times, alternating between left and right sides.

Bowel Movements:

Wait for the urge to evacuate your bowels.
You may need to visit the toilet several times to completely empty your bowels.
The bowel movements may be watery and contain waste material that has accumulated in the colon.

Rest and Rehydrate:

After completing Shankhaprakshalana, rest for a while and drink plenty of water to rehydrate your body.
It is important to replace lost fluids and electrolytes after the cleansing process.

Follow-Up:

Follow up with a diet of light, easily digestible foods such as fruits, vegetables, and soups.
Avoid heavy, oily, or spicy foods for the rest of the day to allow your digestive system to recover.

These kriyas should be practiced under the guidance of a qualified yoga teacher, especially for beginners, as they can be intense and may have contraindications for certain individuals. It’s important to approach these practices with mindfulness, respect for the body’s limits, and awareness of any pre-existing health conditions.

Benifits of Kriyas in Yoga:

Benefits of practicing kriyas in yoga:
Physical Cleansing: Kriyas help in detoxifying the body by cleansing the internal organs and systems, promoting overall health and well-being. Improved Digestion: Kriyas stimulate the digestive system, aiding in better digestion and absorption of nutrients, and relieving digestive issues like bloating and constipation.
Enhanced Energy Levels: Regular practice of kriyas helps in balancing the body’s energy, leading to increased vitality and improved overall energy levels.
Mental Clarity: Kriyas help in calming the mind and reducing stress, leading to improved mental clarity, focus, and concentration.
Emotional Balance: Practicing kriyas helps in balancing emotions, reducing anxiety, depression, and stress, and promoting emotional well-being.
Spiritual Growth: Kriyas are often a part of spiritual practices like Kriya Yoga, aiding in spiritual growth, self-awareness, and self-realization.
Detoxification: Kriyas aid in removing toxins and waste materials from the body, promoting detoxification and improving overall health.
Stress Relief: Kriyas activate the parasympathetic nervous system, promoting relaxation and reducing stress levels.
Improved Lung Function: Kriyas that focus on breath control help in improving lung capacity, enhancing oxygenation of blood, and improving respiratory health.
Enhanced Flexibility: Certain kriyas involve stretching and movements that help in improving flexibility and mobility of the body.
Better Posture: Regular practice of kriyas helps in improving posture by strengthening the core muscles and aligning the spine.
Weight Management: Kriyas aid in improving metabolism and digestion, which can help in maintaining a healthy weight.
Improved Circulation: Kriyas promote better blood circulation, which helps in delivering oxygen and nutrients to the cells and removing waste products from the body.
Boosted Immune System: Regular practice of kriyas helps in boosting the immune system, making the body more resistant to infections and diseases.
Pain Relief: Certain kriyas help in relieving pain and discomfort, especially in the back, neck, and joints.
Enhanced Concentration: Kriyas that involve focus and mindfulness help in improving concentration and mental alertness.
Better Sleep: Practicing kriyas can improve sleep quality by reducing stress and promoting relaxation.
Increased Self-Awareness: Kriyas help in developing self-awareness and mindfulness, leading to a deeper understanding of oneself. Balanced Hormones: Kriyas help in balancing the hormonal levels in the body, leading to improved overall health.
Holistic Well-being: Overall, practicing kriyas in yoga leads to holistic well-being, benefiting the body, mind, and spirit.