In the vast and intricate tapestry of yoga, kriyas stand out as powerful practices that are designed to purify the body, mind, and energy systems. Derived from the Sanskrit word “kriya,” which means “action” or “deed,” these techniques are not just random actions but purpose – driven methods that lead to a state of enhanced well – being and spiritual growth. Kriyas in yoga are a means to cleanse the subtle and gross bodies, removing impurities and blockages that hinder our progress on the path of self – realization.
Shatkarmas: The Sixfold Path of Physical Purification
Shatkarmas is a group of six specific kriyas that focus primarily on the physical body. These practices are considered fundamental in preparing the body for more advanced yogic practices.
Dhauti: Cleansing the Digestive Tract
Dhauti encompasses a set of cleansing techniques for the digestive system. One of the most well – known forms is Vastra Dhauti. In this practice, a long, thin strip of clean cloth is swallowed gradually. As it is pulled back out, it helps to clean the inner walls of the esophagus, stomach, and even parts of the small intestine. This process removes mucus, toxins, and accumulated impurities, improving digestion and enhancing overall health. Another form is Kunjal Dhauti, which involves drinking a large amount of warm, salty water and then inducing vomiting. This method helps to cleanse the entire upper digestive tract, from the mouth to the stomach.
Basti: Nurturing the Lower Digestive System
Basti is a kriya that focuses on the lower digestive tract, specifically the colon. It is similar to the modern – day enema but with a more yogic approach. In Basti, a warm herbal solution or a simple saline solution is introduced into the rectum using a specially designed vessel. This helps to flush out fecal matter, toxins, and waste products that have accumulated in the colon. By cleansing the colon, Basti improves digestion, relieves constipation, and also has a positive impact on the immune system. The practice of Basti is said to rejuvenate the body and promote a sense of lightness.
Neti: Clearing the Nasal Passages and Sinuses
Neti is a kriya that is dedicated to cleansing the nasal passages and sinuses. The most common form is Jal Neti, where a warm saline solution is poured into one nostril using a neti pot. The solution then flows through the nasal cavity and out of the other nostril, flushing out mucus, dust, and other impurities. This practice helps to keep the nasal passages clear, improves breathing, and reduces the likelihood of sinus infections. Neti also has a beneficial effect on the mind, as clear nasal passages are associated with better concentration and mental clarity. Another form is Sutra Neti, which involves passing a thin thread through one nostril, behind the soft palate, and out through the mouth. This method is more advanced and helps to clean the deeper parts of the nasal cavity.
Trataka: Training the Gaze and the Mind
Trataka is a kriya that focuses on the eyes and the mind. In this practice, the practitioner fixes their gaze on a single point, such as a candle flame, a dot on the wall, or the tip of the nose. By maintaining a steady gaze without blinking for as long as possible, the eyes are strengthened, and the mind becomes more focused. After a period of gazing, the eyes are closed, and the practitioner visualizes the image of the object in their mind’s eye. This helps to improve concentration, enhance mental discipline, and also has a positive impact on the nervous system. Trataka is considered a powerful tool for developing inner awareness and meditation skills.
Nauli: Strengthening and Purifying the Abdominal Muscles
Nauli is a kriya that involves a unique manipulation of the abdominal muscles. The practitioner first exhales completely, then draws the abdominal muscles inwards towards the spine. By contracting and relaxing specific abdominal muscles, a rolling or churning motion is created in the abdominal area. This movement helps to massage the internal organs, including the stomach, liver, spleen, and intestines. Nauli strengthens the abdominal muscles, improves digestion, and also helps to stimulate the flow of energy in the body. It is a more advanced kriya that requires proper training and practice under the guidance of a qualified yoga instructor.
Kapalabhati: Energizing the Respiratory System
Kapalabhati is a kriya that focuses on the respiratory system. It involves a rapid, forceful exhalation through the nose, followed by a passive inhalation. The exhalation is accompanied by a quick contraction of the abdominal muscles, which pushes the diaphragm upwards and expels air from the lungs. This process is repeated in a rhythmic manner, creating a pumping action in the abdominal and respiratory areas. Kapalabhati helps to clean the lungs, increase oxygen intake, and boost the body’s energy levels. It also has a purifying effect on the mind, reducing stress and anxiety. Regular practice of Kapalabhati can improve respiratory function and enhance overall vitality.
Pranayama Kriyas: Mastering the Life Force Energy
Pranayama kriyas are centered around controlling and regulating the breath, which is considered the vehicle of prana, the life force energy. These kriyas are essential for balancing the energy in the body and mind.
Nadi Shodhana: Balancing the Energy Channels
Nadi Shodhana, also known as alternate nostril breathing, is a widely practiced pranayama kriya. In this technique, the practitioner uses their fingers to close one nostril while inhaling through the other, then holds the breath, and exhales through the opposite nostril. This process is repeated, alternating the nostril used for inhalation and exhalation. Nadi Shodhana is believed to balance the two main energy channels in the body, the ida (associated with the lunar energy, coolness, and relaxation) and the pingala (associated with the solar energy, warmth, and activity). By balancing these channels, the practitioner can calm the mind, improve concentration, and enhance overall energy flow.
Bhastrika: The Bellows Breath
Bhastrika is a powerful pranayama kriya that involves rapid, forceful inhalations and exhalations, similar to the action of a blacksmith’s bellows. The breath is drawn in and out quickly through the nose, with a strong emphasis on the abdominal muscles. This practice increases the oxygen supply to the body, stimulates the respiratory system, and boosts energy levels. Bhastrika also has a purifying effect on the mind, helping to clear mental fog and increase mental clarity. However, it is important to practice Bhastrika under the guidance of a qualified instructor, as improper practice can cause dizziness or other discomfort.
Anuloma – Viloma: Harmonizing the Breath
Anuloma – Viloma is another form of alternate nostril breathing, but with a more complex pattern. It involves a combination of inhaling through one nostril, holding the breath, exhaling through the other nostril, holding the breath again, and then reversing the process. This practice is designed to harmonize the flow of prana in the body, balance the left and right hemispheres of the brain, and promote a sense of inner peace and well – being. Anuloma – Viloma is a gentle yet effective pranayama kriya that can be practiced by beginners and advanced practitioners alike.
Mudra Kriyas: The Power of Hand Gestures
Mudra kriyas involve specific hand gestures that are believed to have a profound impact on the body’s energy systems and the mind.
Gyan Mudra: The Gesture of Knowledge
Gyan Mudra is one of the most well – known mudras. It is formed by touching the tip of the thumb to the tip of the index finger, while keeping the other fingers straight. This mudra is associated with the element of space and is believed to enhance concentration, promote mental clarity, and stimulate the flow of spiritual energy. When practicing meditation or other yogic techniques, making the Gyan Mudra can help the practitioner to focus their mind and connect with their inner wisdom.
Prana Mudra: Energizing the Life Force
Prana Mudra is created by folding the ring finger towards the base of the thumb and gently pressing the thumb on the ring finger, while keeping the other fingers straight. This mudra is said to increase the flow of prana in the body, boosting energy levels and overall vitality. Practicing Prana Mudra can be beneficial for those who feel tired or lack energy. It can also be used during pranayama or meditation to enhance the effects of these practices.
Chin Mudra: The Gesture of Consciousness
Chin Mudra is formed by placing the tip of the thumb against the base of the little finger, while keeping the other fingers straight. This mudra is associated with the activation of the higher centers of consciousness. It is often used in meditation practices to help the practitioner reach a deeper state of awareness and spiritual connection. The Chin Mudra is believed to have a calming effect on the mind and can also improve concentration and mental stability.
Conclusion
In conclusion, the world of kriyas in yoga is vast and diverse, offering a wide range of practices to suit different needs and levels of practitioners. From the physical cleansing of Shatkarmas to the energy – balancing of Pranayama kriyas, the hand – gesture – based Mudra kriyas, and the energy – locking Bandha kriyas, each type of kriya plays a crucial role in the holistic development of the practitioner. The journey through the different types of kriyas is a journey of self – discovery, a path towards a healthier, more balanced, and spiritually awakened life.
