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throat by washing them with tepid saline water. Take a clean jalaneti pot. Put half a
teaspoonful of salt in the pot and fill it with lukewarm drinking water. Stand up and tilt your
head slightly to the right. Insert the nozzle of the pot in the left nostril and let the water
flow into it. Inhale and exhale through the mouth, allowing the water to flow out through
the right nostril. Reverse this process by tilting your head to the left and letting the water
flow from the right to the left nostril.
Jalaneti should be practised only in the morning. It will relieve sore throat, cold, cough,
sinusitis, migraine, headache and cases of inflammation of the nasal membranes. It
keeps the head cool and improves vision.
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Yoga Therapy
2. Vamana Dhouti or Kunjal :
This is a process of cleansing the interior of the stomach. Drink four to six glasses of tepid
water, with a little salt added to it, early in the morning on an empty stomach. Then stand
up, bend forward, insert the middle and index fingers of the right hand into the mouth until
they touch the uvulva. Tickle it until you feel a vomiting sensation. The saline water thus
ejected will bring up bile and other toxic matter with it. Repeat the process till all the water
is vomitted out. This should be done once a week or as and when necessary.
It is beneficial for cleansing the stomach in cases of excessive bile, constipation, and
gastric troubles. Persons suffering from hyperacidity should perform kunjal with unsalted
water. It gives relief from headaches, nervous weakness, chronic cold, cough and
asthma. It should not be practised by those suffering from high blood pressure, ulcers and
heart trouble.
3. Kapalbhati :
Kapala means skull and bhati means shine . This is a respiratory exercise for the
abdomen and diaphragm. The channels inside the nose and other parts of the respiratory
system are purified by this exercise. In the process, the brain is also cleared.
Sit in a comfortable position, preferably in padmasana. Exercise the diaphragm by
exhaling suddenly and quickly through both nostrils, producing a hissing sound. Inhaling
will be automotive and passive. The air should be exhaled from the lungs with a sudden,
vigorous inward stroke of the front abdominal muscles. The abdominal stroke should be
complete and the breath should be expelled fully. While inhaling, no willful expansion is
necessary and the abdominal muscles should be relaxed. This exercise should be done
in three phases, each consisting of 20 to 30 strokes a minute. A little rest can be taken in
between . Throughout, the throacic muscles should be kept contracted.
Kapalbhati enables the inhalation of a good amount of oxygen which purifies the blood
and strengthens the nerve and brain centres. This kriya provides relief in many lung,
throat and chest diseases like chronic bronchitis, asthma, pleurisy and tuberculosis.
4. Trataka :
In yoga, four exercises have been prescribed for strengthening weak eye muscles,
relieving eye strain and curing of eye disease. They are known as Trataka ,which in
sanskrit means Winkles gaze at a particular point." or looking at an object with
awareness. The four tratakas are : Dakshinay jatru trataka in which, with face forwards,
the eyes are fixed on the tip of the right shoulder ; Vamajatru trataka, in which the eyes
are fixed on the tip of the left shoulder ; Namikagra trataka, in which the eyes are
focussed on the tip of the nose, and Bhrumadhya trataka, in which the eyes are focussed
on the space between the eyebrows. These exercises should be practiced from a
meditative position like padmasana or vajrasana. The gaze should be maintained for as
long as you are comfortable, gradually increasing the period from 10 to 20 and then to 30
seconds. The eyes should be closed and rested after each exercise. Persons with acute
myopia should perform the tratakas wit h their eyes closed.
Asanas
1. Shavasana ( Dead body pose ) :
Lie flat on your back, feet comfortably part, arms and hands extended about six inches
from the body, palms upwards and fingers half-folded. Close your eyes. Begin by
consciously and gradually relaxing every part and each muscle of the body ; feet, legs,
calves, knees, thighs, abdomen, hips, back, hands, arms, chest,shoulders, neck, head
and face. Relax yourself completely feeling as if your whole body is lifeless. Now
concentrate your mind on breathing rhythmically as slowly and effortlessly as possible.
This creates a state of complete relaxation. Remain motionless in this position,
relinquishing all responsibilities and worries for 10 to 15 minutes. Discontinue the exercise
when your legs grow numb.
This asana helps bring down high blood pressure, and relieves the mind, particularly for
those who are engaged in excessive mental activity. This exercise should be done both at
the beginning and at the end of the daily round of yogic asanas. During a fast, shavasana
soothes the nervous system.
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Yoga Therapy
2. Padmasana ( Lotus pose ) :
Sit erect and stretch your legs out in front of you. Bend one leg to place the foot on the
thigh of the other, the sole facing upwards. Similarly, bend the other leg too, so that the
heels are opposite each other and placed in such a way that they press down on the
other side of the groin. Keep your neck, head and spine straight. Place your palms one
upon the other, both turned upward and cupped, and rest them on the upturned heels a
little below the navel.
Padmasana is a good pose for doing pranayama and meditation. It helps in the treatment
of many heart and lung diseases and digestive disorders. It also calms and refreshes the
mind.
3. Yogamudra :
Sit erect in padmasana. Fold your hands behind your back, holding your left wrist with the
right hand. Take a deep breath. While exhaling, bend forward slowly keeping your hands
on your back. Bring your face downwards until your nose and forehead touch the floor.
While inhaling , slowly rise back to the upright position. The practice of this asana tones
up the nervous system, builds up powerful abdominal muscles and strengthens the pelvic
organs. It helps pep up digestion, boosts the appetite and removes constipation. It tones
up and relaxes the nerves of the head and face. It also strengthens the sex glands.
4. Vajrasana ( Pelvic pose ) :
Sit erect and stretch out your legs. Fold your legs back, placing the feet on the sides of
the buttocks with the soles facing back and upwards. Rest your buttocks on the floor
between your heels. The toes of both feet should touch. Now, place your hands on your
knees and keep the spine, neck and head straight. Vajrasana can be performed even
after meals. It improves the digestion and is beneficial in cases of dyspepsia,
constipation, colitis, seminal weakness and stiffness of the legs. It strengthens the hips,
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