Neti (Cleansing the nasal passages)

Neti is a Shatkarma technique focused on cleansing the nasal passages, which is crucial as the nasal cavities serve as the passage of the prana that we breathe through. Irregular nostrils can cause irregular breathing.

Technique:
Jal Neti involves pouring water into one nostril and allowing it to flow out of the other, alternating between both nostrils. This helps remove germs and dust from the respiratory system.

Benefits:

• Helps heal respiratory issues
• Beneficial for bronchitis patients
• Helps alleviate migraines
• Aids in managing asthma

Precautions for practising Neti include:

• Learning the technique from a qualified yoga instructor to avoid adverse effects.
• Using clean and sterile water to avoid infections.
• Avoid the practice if you have a cold or sinus infection, or if you have recently undergone ear, nose or throat surgery.
• Ensuring the water is at a comfortable temperature, neither too hot nor too cold.
• Blowing the nose gently after the practice to remove any remaining water or mucus.
• Practising with caution and under supervision if you have a deviated septum, nasal polyps or any other nasal abnormalities.

Trataka(Eye cleansing)

Trataka is a Shatkarma technique that involves eye cleansing and meditation. In this practice, the eyes are fixed on an object or idol of a deity. Trataka can be divided into two types: internal and external.

Technique:
Internal Trataka: Focus is placed on the third eye (space between the eyebrows) inwards or upwards.
External Trataka: Constantly looking at an external object, which can be anything that brings joy.

Benefits:

• Improves memory power and concentration.
• Cleanses and enhances the shine of the eyes.
• Provides peace of mind.
• Helps to calm the mind and reduce the impact of distracting thoughts.

Precautions:

• Trataka should be learned from a qualified yoga instructor to avoid adverse effects.
• Overdoing the practice can cause eye strain, so it’s important to start slowly and gradually increase the duration and intensity.
• Avoid practicing Trataka if you have any eye-related medical conditions.

Kapalbhati(Cleansing the Frontal Lobes)
Kapalbhati is the last Shatkarma in Yoga that works to improve the functioning of the brain. It involves a rapid movement of the abdominal wall with breathing.

Technique:

• Sit comfortably with crossed legs and a straight spine.
• Take a deep breath inward.
• While exhaling with a jerk, pull the stomach inward towards the spine.
• Follow this with quick, forceful exhalations and passive inhalations.
• Continue this for a few minutes, doing it 25 to 100 times at a time.

Benefits:

• Improves blood circulation and increases the glow on the face.
• Improves the metabolic process and aids in weight loss.
• Helps in relieving stress-related disorders, asthma, and stammering.
• Treats depression.

Precautions:

• Those with high blood pressure, heart disease, or epilepsy should avoid this practice.
• Pregnant women should not perform Kapalbhati.
• People with hernia, gastric ulcers, or any abdominal surgeries should also avoid it.
• Practice under the guidance of a trained Yoga instructor. It is recommended to perform Kapalbhati on an empty stomach and in a well-ventilated room.