Yogic Kriyas And Benefits

Benefits Of Yogic Kriyas (Cleansing Techniques)

There are six major yogic kriyas. They are:
Kapalabhati Kriya, Neti Kriya, Dhouti Kriya, Nauli Kriya, Trataka Kriya and Basti Kriya.
These six yogic kriyas are explained in detail in different yogic texts like Hatha Pradipika. Many of the yogic instructors don’t even know this kriya and won’t give importance to them. But that is not right; one must do this kriya to cleansing the body and the mind.
Please do NOT try to learn them from a book or try them out after reading instructions on a web page on my blog. For that reason, I am not giving details of the practices here, but rather covering them in the brief of the first five and the last one we are not even discussing.
My suggestion to you is to have a look at these practices with an open mind.
 If you feel like it, give it a shot, UNDER THE GUIDANCE OF AN EXPERT TEACHER. 
I cannot over-emphasize the importance of this.  You can do SERIOUS DAMAGE to yourself if the kriyas are performed improperly especially Dhouti.

Kapalabhati(stimulating the brain cells)

1.      Sit comfortably in Padmasana with an erect spine.
2.      Exhale forcibly using abdominal muscles.
3.      Inhale passively by relaxing the abdominal muscles.
4.      Repeat as quickly as possible starting with 60 strokes per minute and increasing gradually up to 120 per minute.
5.      There is no holding of the breath. The rapid active exhalations with passive effortless inhalations are accomplished by flapping movements of the abdomen. At the end of the minute, there is an automatic suspension of breath. Enjoy the deep silence of mind associated with this.
This kriya washes out the carbon dioxide from the blood, activates the brain cells, cleans the air passages and stimulates the abdominal organs.Kapalabhati enables the inhalation of a right amount of oxygen which purifies the blood and strengthens the nerve and brain centers.This Kriya provides relief in many lung, throat and chest diseases like chronic bronchitis, asthma, pleurisy and tuberculosis.

Neti Kriya(cleansing the nasal passages)

Four types of Neti Kriyas are in general practice, namely: Jala neti kriya, Sutra neti kriya, Dugdha neti kriya and ghrta neti kriya.
Jala Neti Kriya
Add about half a teaspoon of salt to a Neti-potful of luke-warm water.
1.      Hold the pot in the right hand.
2.      Insert the nozzle of the pot into the right nostril.
3.      Keep the mouth open to allow free breathing through the mouth.
4.      Tilt the head first slightly backwards, then forwards and sidewards to the left, so that the water from the pot enters the right nostril and comes out through the left by gravity. Allow the flow till the pot is empty.
5.      Repeat the same on the left side.
6.      By slightly bending the head back, the water goes to mouth which can be swallowed after washing the passages of nostrils. This called “Usah pana” that can be practiced early morning before sunrise with beneficial effects.It will relieve a sore throat, cold, cough, sinusitis, migraine, headache and cases of inflammation of the nasal membranes, It keeps the head cool and improves vision. 

Sutr Neti Kriya or Rubber catheter Neti Kriya

1.      Insert the blunt end of a thin, soft rubber catheter from the front horizontally in the right nostril.
2.      Push it along the floor of the nose until the tip is felt in the back of the throat.
3.      Put it out through the mouth and gently massage the nasal passage by catching the two ends of the tube.
4.      Remove the catheter through the nose.
5.      Repeat on the left side.
Dugdha Neti Kriya and Ghrta Neti Kriya
Here milk and ghee are used respectively in place of water as in Jala Neti Kriya.
Vyutkrama Kapala Neti Kriya
This is similar to Jala Neti, with the difference that the water comes out of a mouth instead of through the opposite nostril.
Sitkrama Kapala Neti Kriya
1.      Take a mouthful of Luke-warm saline water.
2.      Bend forward and relax the soft palate so that the water comes out of the nose.
Neti Kriya is to be followed by a few rounds of Kapalabhati, so as to keep the nasal passage clear.
Neti, in general, purifies most structures in the head and neck. Neti not only makes the nasal passages but also renders the nose resistant to many irritants like water, cotton, rubber, ghee, milk, etc. Hence, it is very helpful in removing the hypersensitivity as seen in persons suffering from allergic rhinitis. Vision becomes more subtle.

Dhouti Kriya(Cleansing the intestinal tract to the stomach)

There are three types of Dhouti kriyas. They are Jala Dhouti kriya or Vamana Dhout kriya, Vastra Dhouti Kriya and Danda Dhouti kriya. We will discuss briefly about these kriyas.
Jala Dhouti Kriya or Vamana Dhouti Kriya
1.      Sit on heels and drink lukewarm saline water till you can take no more, or till you feel like vomiting it out.
2.      Churn the stomach by twisting exercise.
3.      Stand with feet together and trunk bent forward forming an angle of about 90 degrees and vomit.
4.      Now with the help of the middle three fingers tickle the back of the throat to vomit out Vamana all the water.
5.      Repeat the process of tickling, till no more water comes out, which means that almost all water had been vomited. This kriya is also called as kunjal.
6.      With continued practice, one can stimulate the vomiting sensation and vomit out the water without using the fingers at the throat. Further practice can lead to continuous vomiting of all the water through the mouth as if it is is coming in a jet. This resembles the water-jet that comes out of the trunk of an elephant and as such is termed Gajakarani.It is beneficial for the cleaning the stomach in cases of excessive bile, constipation and gastric troubles.Persons suffering from hyperacidity should perform kunjal with salted water.It gives relief from a headache nervous weakness, chronic cold, cough and asthma. 

Vastra Dhouti kriya.

1.      Slowly swallow a wet piece of cloth four fingers broad and about 7 metres long under the guidance of an instructor or a Guru.
2.      Slowly bring out the material without forcibly pulling it. This process is called Vastra Dhouti kriya. 

Danda Dhouti Kriya.

1.      Drink Luke-warm water saline water as in Vamana Dhouti.
2.      Take a rubber tube(danda) about 1 cm in diameter and a metre long.
3.      Slowly place one end of the tube and push it down the gullet into the stomach. When it reaches the stomach, then slowly bend forward. All the water will come out by siphon action. Suck in and bulge out the stomach, if necessary. Remove the tube gently.
These Kriyas should be performed early in the morning preferably before dawn and after clearing the bowels.
Dhouti kriyas are extremely useful for gas trouble, high acidity in the stomach and for curing Asthma also.
Nauli Kriya(control of the abdominal recti)
Nauli Kriya is an abdominal Kriya, in which isolation and rolling manipulation of the abdominal recti muscles (rectus abdominal) which form the front linear wall of the abdominal cavity, are accomplished.

Uddiyana Kriya.

1.      Stand with a slight forward bend of the trunk, palms on the thighs and legs about a meter apart.
2.      Exhale completely by vigorously contracting the muscles of the abdomen. The chest also gets contracted.
3.      Press the hands against the thighs (thus fixing up the muscles of the neck and the shoulders) and have vigorous mock-inhalation by raising the ribs without allowing air to flow into the lungs.
4.      Relax the muscles of the abdomen. Automatically the diaphragm will rise producing a concave depression of the abdomen. This is called Uddiyana.
5.      In this breathe-out condition push out and pull-out in the abdominal muscles fast. Continue until the breath out condition lasts. Count the number of flappings. This process is called Agnisara Kriya. This kriya tones up the digestive system by continued stimulations.

Madhyama Nauli Kriya.

1.      Maintaining Uddiyana, give a forward and downward push to the abdominal point just above the pelvic bone in the midline where the two recti originate. This force brings
about the contraction of these muscles that stand out in the center, leaving the other muscles of the abdominal wall in a relaxed condition. This is Madhyama Nauli(Middle Nauli)  Kriya.
Dksina in Vama Nauli Kriya.
1.      For Dakshina (right) Nauli, one has to contract the right rectus alone leaving the other muscles including the left rectus relaxed.
2.      For Vama(left) Nauli only left rectus is contracted to leave the others relaxed.

Nauli Calana Kriya.

When one has gained full control over these three types of Nauli, rolling off the recti muscles clockwise and anti-clockwise is practiced. This called “Nail
Benefits: A very fine Kriya for promoting the health of the abdominal viscera. The autonomic nerve centres and the endocrine glands in the abdomen are all activated. Due to the negative pressure created in the stomach the circulation to the abdominal organs improves enormously, stimulates gastric fire, thus helping digestion.
Trataka Kriya(Fixing the Mind)
1.      Sit in any meditative posture-Padmasana, Vajrasan etic, comfortably with an erect spine.
Arrange a burning lamp with the flame at the same height as the eyes at a distance of about a meter.
2.      Start gazing at the flame without the winking the eyelids.
3.      Learn to ignore the irritation and watering of the eyes.
4.      With practice, the gaze becomes steady, making the mind single-pointed.
Relaxation of the eyes is essential. The otherwise excessive strain of the eye muscles may cause a headache.
      Five/. Progress is slowly starting with ten secs and increasing the duration by ten secs. Per week.
This cleansing process activates the tear glands, purifies the visual system, promotes proper concentration and strengthens willpower. Trataka Kriya cures the eye defects if done properly.

Viparitkarani Kriya(cleansing in inverted posture)

Lie supine on the ground over the blanket, with arms, stretched above the head.
1.      Raise the legs together to 45degrees  keeping the knees straight.
2.      Raise further to 90 degrees.
3.      Now lift the buttocks and the trunk, by supporting the body with the palms at the waist, to take the weight on the arms and elbows.
4.      Come to a final position with the body at 45 degrees to the ground and the legs vertical.
5.      Perform forcible exhalations as in Kapalabhati Kriya, start with ten strokes and gradually increase the number of strokes.
6.      Come down slowly and relax.
7.      This kriyas stimulates the abdominal organs toning them up.. Very useful for persons suffering from intestinal disorders and diabetes.
Sankhapraksalana Kriya.
Drink slowly about half a litre of lukewarm saline water.
Perform dynamic exercises in the following order.
1.      Walking on toes with heels upwards and hands lifted up.
2.      Twisting of the waist three times each side.
3.      Bhujangasana 3 times.
4.      Suryanamaskara position 7 twisting towards left and right alternatively three times each side.
5.      Ardha Matsyendrasana 3 times.
6.      Pavana Muktasana.
7.      Udara Karsanasana.
Turn the right leg with the right sole as the hinge, such that the right knee touches the ground by the left side of the left foot. Twist the whole body, especially the stomach muscles.
Return to original position.
Repeat the process with the left leg and an elegant twist to the right. Return.
Repeat three times on each side.
If a sensation to excrete is there, go to the toilet and empty the bowel.
Drink about ½ litre of water again and perform the same series of exercises.
Repeat 3 or 4 times until you get the sensation,
Sometimes if there is no sensation of excretion even after 3 or 4 repetitions, Chakrasana is performed. This helps to push out the excreta more efficiently.
After excretion again drink about the same quantity of water and repeat the exercises.
Empty the bowl. This time, the motion would be thinner and would come out with yellowish water.
Repeat till mere water is reported.
Relax completely in Savasana for at least an hour. During this period, small quantities of water may get emptied from the stomach a few times.
Eat khichdi(rice and dhal boiled together preferably without salt) with about 4-6 teaspoonful pure ghee. Leave about an hour after Savasana. No spices or hard food should be taken for the next 12 hours.
As SankhaPraksalana Kriya is exhausting because of the vigorous exercises involved and complete washing out of the juices, a whole day’s rest is beneficial and almost essential the first time, After the process is learned, this kriya is to be performed only once or twice in a year.
This complete wash of the bowel clears all the waste products in the intestine. Sankha_Praksalana revitalizes all the glands in the intestinal tract. Helps in overcoming the tamas(Laziness). When performed under guidance, it is useful in treating chronic disorders of the large intestine.

Pavana Muktasana Kriya(Wind Releasing technique)

Pavana Mukatasana  Kriya Type 1.
Sthiti: lie supine on the ground over the blanket, heels together, arms stretched above the head.
Sthithi represents the starting position to be assumed before the asana.
1.      Raise the right leg keeping it straight to about 45 degrees from the ground. Keep the left leg firmly on the ground. Inhale partially.
2.      Place the right leg perpendicular to the ground; complete inhalation.
3.      Bend the right leg and press the knees over the chest by holding the legs interlocked fingers of the hands. Exhale.
4.      Take the chin above the knees. Rotate the left leg in an elliptical fashion five times in the anticlockwise direction. Healthy Breathing.
Return to Sthiti position through 5 to 8.
Repeat with the left leg.
Pavana Muktasana Kriya type 2
Start from Sthi
ti position.
1.      Take both legs to 45 degrees position; keep the knees straight. Inhale slowly.
2.      Bring the feet perpendicular to the complete ground inhalation.
3.      Bend the knees, press them on to the chest by the hands with interlocked fingers. Exhale take the chin above the knees.
4.      Bring the chin above the knees. Roll the body to the right until the right elbow touches the ground,
Rock the body forwards and backward about five times. Regular breathing.
Return  Sthiti through 5 to 8.

Benefits: The movements coupled with the posture of the body in Pavana Muktasana help to remove the gaseous accumulations in the stomach increases the digestive power and remove constipation.


Benefits of Yogic breathing

“Chandra” is a Sanskrit word that means “Moon” and Chandra Bhedana Pranayama is a cooling
pranayama. The moon corresponds to the introspective, passive and artistic aspects of an individual’s personality. There are so many types of pranayamas in Yoga.But this pranayama is extremely beneficial to calm your body and thoughts.

Chandra Bhedana Pranayama Benefits, How to do
Chandra Bhedana Pranayama

How to do Chandra bhedana pranayama

1.Keep the spinal cord erect and sit in habitual posture.

2.With the thumbs of the right hand, press the right nostril and through the left nostril (Chandra Nadi) inhale while making a sound.

3. Retain the breath contained in throat, lungs, and stomach.

4. After as much retention as possible, exhale through right
nostril slowly and repeat it for as many times as you like.

This pranayama is also known as left nostril breathing because while doing this pranayama, the breathing is done through the left nostril.

Benefits of Chandra bhedana pranayama

1. When the inhalation is done through the left nostril, your body gets cooled.
2. It reduces the bile and removes the excess heat of the body. You do not feel tired, and belching is stopped.
3. The benefits of this pranayama are quite the opposite to those of Suryabhedi.
4. Therefore, a person of the nature of bile should practice it in summer. If the left nostril due to cold or catarrh is closed, then you have to lie down on your right side to make the left nostril work, and then you can start practice again.  The practice of this pranayama helps you to learn whether the right or left nostril is working.

This is all about Chandra bhedana pranayama go ahead and check other pranayamas.


Also, read my book complete hand mudras. Mudras are useful to balance your body type(Vata, Pitta, and Kapha) and you can practice it while doing pranayama.

The Peacock Pose Or Mayurasana,Benefits,How to do and Video

‘Mayur’ is a Sanskrit word and it means The Peacock

The Peacock

peacock. Thus, Mayurasana is a posture which
assumes the shape of a peacock during the asana.
In this posture, one has to hold his whole body
on like a stick on both his elbows. It is also
known as peacock feather pose and bent arm

Mayurasana Benefits

Benefits of Mayurasana

  1. This asana useful for congestion of vagina and also makes semen thick.
  2. It is also helpful for those women who have menstrual disorders.
  3. Mayurasana counters food poisoning.
  4. If one having problems with lower abdomen, it provides relief then.
  5.  Mayurasana is a good exercise for the liver as well as pancreas.
  6. It is very helpful for diabetic patients also.
  7. It is the best asana for strengthening arms, shoulders, abdomen and back.
  8. Mayurasana is helpful to improve balance.
  9. It develops the chest.
  10. This exercise has a good effect on the expelling action of the colon.
  11. It is beneficial for obesity, constipation, and piles.
  12. Mayurasana is very regenerative and also quite stimulating.
  13. This asana is very effective for digestive organs.
  14.  In this posture, blood is concentrated and sent to the digestive organs and which is toned up by the intra-abdominal pressure.
  15. The asana stimulates and enhances the pranic flow to the pericardium meridians.
  16. This asana is an excellent measure against visceroptosis and dyspepsia.
  17. After few months practice of this posture, it provides total orgasm at the time of intercourse.
  18. Mayurasana is very much beneficial to cure many illnesses.
  19. It is helpful to calm the brain and helps to relieve stress and mild depression

Mayurasana is one of the best yoga asanas for the beginners to improve balance and strength. Always take the assistance of a yoga expert before doing yoga asanas.

I think this yoga asana is helpful for you.Also, read my book complete hand mudras. Mudras are useful to balance bodily humor Vata, Pitta, and Kapha.

Surya Namaskar ,12 Major poses of It and benefits

Yoga for better health

Surya Namaskar (Sun Salutation)

Surya Namaskar is a Yoga asana that is very popular in India. It is a combination of 12 different asanas and pranayamas. It will give flexible to the body and mind. It is used as beginners Yoga pose.

image of how to do suryanamaskar and its benefits

If you want a good start to your day, there is no other way better than the Surya Namaskar. Which is known to have a host of health benefits.

You’re known to have finished a complete round when you’ve performed two consecutive sets.You don’t need to be doing yoga regularly to practice the Surya Namaskar. If you do it in a right way, then this exercise does not strain or cause injury. If you do it in the morning, it relieves stiffness, revitalizes your body and refreshes the mind. Do it during the day, and it will instantly boost you up, practice it after sundown, and it helps you unwind.

How to do  Surya Namaskar

Surya Namaskar combines Yoga Asanas and Pranayama. As such it comes in between Sithilikarana vyayama and yoga asanas. It brings about the overall flexibility of the body preparing it for further Asanas and Pranayamas. This is usually done both at sunrise and sunset, facing The Sun. For Hindus, it can be done by chanting. But it is not mandatory!

It is better you do Surya Namaskar on Yoga mats. To know more about yoga mats go and check out runner click

There are mainly two modes of performing SuryaNamaskara. In one, there are 12 steps and in the other only 10 in each round.

Each Stage regulation of breath accompanies Surya Namaskar. The 12 steps of the SuryaNamaskara are as follows:

1.Stand erect with legs together and palms together. Take the hands above the head and bend the trunk backward, Here, inhale fully.

2.Bend the body to the front and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Exhale fully.

3.In this stage, kick the right leg back, take the left knee forward, look up and inhale. Press the buttock close to the heel.

4. In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30degrees. Here exhale completely.

5.Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground. In this position inhale while moving backward and then exhale completely. Do not stretch the ankles.

6.Without moving the hands and toes, come forward on the chest and rest the forehead. In this position, Ashtanga Namaskara, forehead, chest, palms, knees and feet are the eight organs that will be touching the ground. The buttocks will be raised up. Stay in Breath-out condition (Bahyakumbhaka).

7.Inhale, raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. Keep the knees off the ground.

8.Exhale. Raise the buttocks, push the head down and have a full arch with the heels touching the ground and palms on the floor.

9.Same as a 5th step. Inhale and exhale.

10.Inhale and bring the right leg in between the tow hands in line with them. Arch the back concave upwards as in step 3.

11.Exhale and bring the left foot forward next to the right foot and touch the knees with the forehead as in 2.

12. Inhale. Come up, stand erect with hands along the body and relax.

The ten stages SuryaNamaskara will not have the 5th and 9 th stages.

Benefits of Surya Namaskar

Suryanamaskar is useful for increasing height. People aged below 25 gain good result if they do the Suryanamaskara’s daily.
Not only does the Surya Namaskar give you a great stretch and keep you fit physically (it is extremely beneficial for your joints, ligaments and improves flexibility and posture), but is also does wonders for your mental and emotional health.

Surya Namaskar stimulates almost every system in your body.

The cardiovascular system because it keeps the heart healthy.

It also strengthens the digestive system as well as the nervous system.

It also makes Endocrinol glands like the thyroid, parathyroid, and pituitary glands, function usually.

Practicing the Surya Namaskar is also known to ease stress and give you peace of mind besides increasing your levels of concentration.

If you have trouble sleeping at night, the Surya Namaskar will help you fall asleep without using any external stimulants.

By regular Practice of suryaNamaskara will instill these qualities into a person like friendship, devotion, energy, health, strength, luster and vigor as Sun identifies with Supreme.Besides this, there are some physical benefits of SuryaNamaskar.

It also gives good physical activity:

->The stretches in each stage will massage the muscles, and by regular practice, it reduces many pains caused at back and joints.

->It helps the digestion system due to the backward and forward movements, So it better do Surya Namaskar daily to have a good digestive system which in turn contributes to having a good health.

->By doing SuryaNamaskara one can have a good sleep, since it stretches the whole body parts and massages the muscles, if you have sleeplessness, it is better to practice Surya Namaskar.

Before starting the first time, It is better to learn from a yoga trainer.

Benefits of yoga breathing

Benefits of Yogic breathing


Yoga breathing is recognized to be one of an integral part of health. It is useful in the development of physical and mental well-being of a person. It is indispensable in the reduction of stress. It is also considered to be a part of deep meditation. It helps in enhancing the longevity of a person. It is beneficial in the treatment of post-traumatic disorder, anxiety, depression, etc.


Breath Retention


Breath Retention helps in the development of the brain and nervous system. It helps in boosting the stamina and energy in a person. It is beneficial in reducing stress. It is useful in maintaining the mental stability of a person.


Channel Cleaning Breath


Channel Cleaning Breath is one of the most efficient exercises that assist in relaxing the mind. It is beneficial in keeping the mind peaceful, happy and calm. It helps to release accumulated fatigue and tension at the same time.


Conqueror Breath


Conqueror Breath is beneficial in the improvement of focus. It is beneficial in improving positive attitude. Practicing this exercise on a regular basis in beneficial in curing respiratory problems as well. It assists in the prevention of thyroid problems. It reduces the chances of cardiovascular diseases.


Deer Seal


Deer Seal is one of the most effective yoga breathing exercises that helps in soothing and calming body and mind. It is beneficial in achieving greater focus and mental clarity. It is useful for the improvement of antioxidant levels in the body. It helps in boosting the natural immunity system of the body.


We all know that We Exercise and yoga give flexibility to our body. But there are many other benefits and it helps you to be young forever.



Whatever may be your age, If you practice yoga and pranayama you may lead youth full life forever.

Yoga Breathing contributes to being the foundation of yoga exercises. It is counted to be the best form of self-discipline and purification of body and mind. You can procure a healthy body by practicing yoga breathing exercises on a regular basis. These exercises are beneficial in maintaining a peace and calm mind.


We all know that without oxygen we can’t live. But there are many other things about Oxygen you may not know. 

Pranayama improves the strength of lungs and heart. It helps to supply quality blood to the brain.Pranayam contributes to improving our overall performance.