Over the month,we have looked at a bit about the 1st Yama,Ahimsa or the principle of Non-Harming.Today,let’s take a peek into the 1st Niyama,which is Shaucha.

Whereas Yamas are the Moral Codes of Conduct pertaining to Self-Restraint,Niyamas are Codes of Conduct pertaining to Self-Observance.

शौचसंतोषतपःस्वाध्यायेश्वरप्रणिधानानि नियमाः। PYS II:32

Shaucha Santosha Tapah Swadhyaya Ishwar Pranidhanani Niyamaha.

The rules for self-observance are cleanliness,contentment,austerity,self-study & surrender to the Almighty.

The 1st Niyama offered by Patanjali in his Yoga Sutras is Shaucha or Cleanliness.We have often heard the saying: Cleanliness is next to Godliness.Right from childhood,emphasis is placed both at home & school,towards cleanliness.

That it ,indeed,is so important can be indicated by the fact that it has been placed 1st in the list of Niyamas.Patanjali’s Sutras are concise,precise & practical;not just random thoughts. So, certainly,Shaucha is of supreme importance.

Cleanliness,as in a lot of other cases,is both internal & external.Internal again is of the body & also of our thoughts.Our thoughts get converted into our actions.In the Dhammapada,the Buddha starts with saying that if one speaks or acts with an unwholesome mind,suffering follows one,just as the wheel follows the ox-cart.Alternately,when one speaks or acts with a wholesome mind,happiness follows one,as surely as one’s shadow that never leaves.In her hugely popular book,The Secret,Rhonda Bryne has also said that Thoughts become Things.So,the importance of pure,clean thoughts,leading to wholesomeness of words & deeds,becomes more & more relevant.

What I would like to discuss a little more in detail is internal cleansing of the body.A purified system leads to a feeling of lightness in the body,leading to & assisting in clarity of thought.The 1st practice is Vaman Dhauti or regurgitative cleansing.Vaman Dhauti is part of the Dhauti Kriya,which is the 1st of the Shat-kriyas or Six purificatory processes.The Shatkriyas are spoken of highly in two popular & ancient yogic texts,The Gheranda Samhita & The Hatha Pradipika.In both,they are said to purify the body by removing excess of phlegm,bile & fat.

The Process in brief

Vaman Dhauti is done in the morning,on an empty stomach.Prepare a saline solution of 1.5 litres/6 glasses.Purified water is to be used which should be lukewarm & a teaspoon of rock/sea salt is to be mixed well into it.Drink this rapidly not too far from a sink.Then,lean forward over the sink & insert the fore,middle & ring finger of your hand(make sure your nails are clean & trimmed) deep into the mouth.Rub & press the back of the tongue,just under the uvula(that small thingy hanging from the upper palate).Keep the body relaxed.If done correctly,the water should come out in a gush.After each expulsion,stimulate the tongue until all the consumed water has come out.The stomach has received a basic cleansing!!!

Benefits

Vamana Dhauti is effective in toning the abdominal organs as a strong muscular contraction takes place while performing the kriya.It is a good practice for those suffering from hyperacidity.The stomach is cleansed of excess mucus,bile & leftover food particles.There is a joyful feeling of lightness of both body & mind,leading to clarity of thought.Strongly recommended the morning after any celebration,in specific,& once a week,in general.

Precaution

Pregnant women & those suffering from high blood pressure,problems of the heart & brain,hernia,acute peptic ulcers,diabetics with eye problems should not perform Vaman Dhauti.

Other notes

1.Plain water may be used but salt water is preferable.

2.If there is a feeling of discomfort or indigestion after a heavy or inappropriate meal,this kriya can be performed within a few hours of such a meal to remove the undigested food from the stomach.This is called Vyaghra Kriya or Tiger practice.

Try it soon & find out for yourself how you feel!Happy Cleansing!!!

Also called

1.eka pAda Urdhva prasaritAsana,both meaning one-leg lifted/stretched out above pose

2.eka pAda ardha HalAsana -half plough pose with one leg

3.Simple English name : Supine Single leg lifts

4.Anatomical name : Lying Hamstring Stretch

THE PROCEDURE:

1.Lie flat on your back,arms by the side of your body,palms down.

2.Inhaling,lift your right leg up-straight-slowly & steadily,gradually trying to make a 90 degree angle to the floor.The foot is in a neutral position.The left leg is straight & flat on the floor,toes pointing to the ceiling.

3.Exhaling,slowly lower the leg back to the floor.

4.Repeat on the other side.

KEEP IN MIND:

1.The buttocks,torso,back,shoulders,neck and arms are all on the floor & no strain should be felt in these areas.

2.Do not over-exert to make the leg perpendicular to the floor initially.Proceed to 30,then 60 & finally 90 degrees.

3.The above procedure is the dynamic method co-ordinated with the breath.10 rounds can be done with each leg.

4.For a static pose,hold the leg in the raised position & breathe normally.

5.The knee of the raised leg should not be bent.

VARIATIONS:

1.For those with a weak back,the leg on the floor can be bent at the knee the the foot placed flat on the floor.

2.For a more intense stretch,raise the arms up above the head before raising the leg.

3.The raised foot can be flexed in or out,with the toes turned in towards you or pointing out.This also intensifies the stretch in the hamstrings,calves & quadriceps,while benefiting the toes & ankles.

BENEFITS:
This deceptively simple asana is a safe,basic,foundational posture with multiple benefits.

1.Increases flexibility in the hip joints.

2.Tones & strengthens muscles of the legs,pelvis,abdomen & back.

3.Provides relief from various digestive issues including gastric trouble,flatulence,constipation & indigestion,all usually resulting due to sedentary lifestyle.Also helps aligning the solar plexus.

4.Also helpful for diabetics,athletes & those suffering from nervous weakness.

5.A preparatory pose for various advanced postures,including halAsana or the plough pose.

CAUTION :

1.Persons suffering from high blood pressure or severe back conditions like lumbar spondylitis/slipped disc,etc.may do this under instruction of a qualified therapist only.