Sit in Padmasan or any other meditative pose, keep the neck and spine straight with the hands on the knees in Gyan Mudra pose. Open the eye. Now moving the pupils up look at the central point between the eye-brows where sacred mark (Tilak or Bandi) is put. Then look down on the tip of the nose. Thereafter without moving the neck go on moving the pupils up and down simultaneously first slowly and then briskly 15 times. Close the eyes gently to provide rest.


Open the eyes. Now move the eye pupils towards the right and left side 15 time without moving the neck. In order to make this movement effective, you should practice this in such a way as if the pupils are looking at the left and the right ear. It will help in determining the distance between the left and the right points. First move the eye-pupils slowly and afterwards quickly. Close the eyes gently to provide rest.


Open the eyes. Like the needles of a watch rotate the eye-balls in a circular movement 15 times. Keep the neck straight. Close your eyes gently and take rest. Open the eyes again, rotate the eyes anti-clock-wise in the reverse direction for 15 times. Close the eyes to provide rest. When mastery is attained over this practice on either side, rotate the eyes simultaneously one after the other on both sides.

TRATAK (Far & Near Movement of the Eyes)

Just as the whole universe is seen in the light of the sun likewise, the whole world is seen with the eyes. Eyes, therefore, are an element of the sun in the body. Beauty, emotion and attraction lie in the eye. It is, therefore of prime importance to keep the eyes neat and healthy. Eyes are the guiding star of the success in life.

Healthy eyesight alone will guide where to keep the food. For the maintenance of a healthy eyesight some useful guidelines are given below :

  1. A clear vision and healthy eyesight are a must for the attainment of peace and transquillity of the mind.
  2. Offer water to the sun in such a way that the rays of the sun fall upon the eyes through the mid stream.
  3. Wash the eyes with cold with the help of an eye-wash-cup twice a day in the morning and evening. Washing of eyes with rose-water and triphala water is very beneficial.
  4. Protect the eyes from extreme light or extreme sunlight. Light of a deepak (oil lamp) or candle light is very useful for the eyes.
  5. While reading the book should be at a distance of one and a half feet from the eyes.
  6. While watching a T.V. programme or a film in the cinema hall for a longer duration of time one should do palming or blinking exercises at brief intervals.
  7. Constantly gazing at greenery not only gives relief from fatigue, but also enhances the vision of the eyes.
  8. It is always useful to walk on the dewy grass and washing the toe with cold water.
  9. The practice of Tatak is quite helpful for a healthy eyesight.
  10. Stand up and keep the feet apart. Start swinging left and right without moving the feet.
  11. Do not read in dim light or in a moving or lying on the back.
  12. Eyes remain healthy by cultivating the habit of waking up at early down.
  13. The lustre of the eyes remains intract by the use of Vitamin ‘A’ in the
  14. meals. It is therefore necessary to take a sufficient quantity of carrots, spruted
  15. cereals, green vegetables, sweet fruits and milk which contain a lot of Vitamin ‘A’

Now, such eye-movements as have a deep impact on the bony orbit, eye pupils and their six connected muscles, Retina, Sclera, Comea, Pupul, Optic Nerve, etc. Our eyesight will definitely improve if the different parts for the eye are kept neat and clean.

Stretch the right hand straight forward. Raise the thumb and close the first with the fingers. Fix the gaze at a point beyond the thumb and slowly bring it closer and closer and fix it now on the thumb. Now bring the thumb close to the centre of the eyebrows & continue gazing at it. Slowly stretch the hand forward and continue fixing the gaze at the thumb. Repeat the process of looking beyond the thumb and at the thumb. Then stretch the hand straight and close the eyes gently to rest.

Important Note

  1. This can also be done in standing position/posture.
  2. It is very useful for short sight and long sight.

At a distance of about 20 feet, fix the gaze, without winking, at any fixed point or the root of a tree, a plant or a stone. After some time, fix the gaze at a nearer point. Bring that point more near to the eye & short gazing at it. Ultimately the point may be fixed on earth in front of the tip of the nose and continue gazing at it without blinking. Again keep the point at a longer distance at the original fixed place and repeat the practice for a few minutes. Then close the eye gently.

With a reasonable advancement in this practice, perform Tratak at a
sufficiently longer distance till a near perfection in this technique is achieved by constant practice.


Fold the palms in the shape of a cup. Put them gently on the eyes in such
a way that the eyes are fully covered. Fingers of the right hand should be placed on the fingers of the left hand. The position of the hands should be such that no light from outside comes inside. Keep the eyes gently closed and imagine a dark room. Stay in this posture for 30 seconds and extend it to one minute. This provides great rest to the eyes, increase the eyesight & will never get fatigued. Whenever feeling of tiredness comes during the day, practice palming. It will provide relief to the eyes.

Basti is intended to serve the purpose of enema and is performed by drawing water inside through anus, churning it within the intestines and to pass out the accumulation of faeces from the intestinal canal. It helps cure such ailments as are the result of excessive heat in the body, ailments like piles etc.

Bastic Kriya is beneficial in many ways. It is useful in the purification of our intestines & Apan Vayu, it removes constipation and the disorders of the stomach, it accelerates appetite.

It eliminates excessive weight and obesity.

It is an important exercise in expelling excess accumulated bile from our body.


This kriya requires a tube, may be a bamboo tube 6 inches long, with two holes at the either end of it. At the one end the hole should be so big as our little finger can easily pass through it, and at the other end it shall be so wide as our fourth finger (anamical) can easily pass through it. Insert the tube about 3-4 inches into the anus from the small hole and. Contract the anus. Draw the water into the intestines slowly. Shake the abdominal muscles and expel the water out. If you repeat this kriya again and again, it will surely purify the intestines.


This is a modern and an important technique. The basti kriya is done by means of a special enema syringe. Take 250-500 grams of fresh water. Fill the syringe with it. Keep it at a higher altitude and lie supine with your face upwards. Insert the nozzle into the anus. Open the water pipe & draw the water into the anus. Draw the nozzle out and squeeze the anus by applying Moolbandh. Massage your stomach with both hands & shake the abdominal muscles repeatedly. Now take a turn towards the left and squeeze the stomach again & again. Allow the water to remain inside for atleast 3 minutes & then get ready for excretion without applying any pressure.

Special Note

  1. If you feel any difficulty the nozzle into anus, apply a few drops of mustard oil, both on the nozzle end and the anus.
  2. Insert the nozzle into the anus, when water is flowing, so that the air can pass out of it.
  3. At the end wash the nozzle with soap and clean it thoroughly.
  4. Make use of this yogic enema after you answer the call of nature in the morning.

The development of the body and the soundness of health are dependent on the digestive and exretory systems. A proper functioning of all the organs of the stomach is taken care of by a special technique known as Nauli Kriya. Hence the importance and utility of this technique. Primanly it is intended for regenerating and stimulating the abdominal viscira or gastro intestinal or alimentary system

  1. All the ailments arising from the disorder of Vat, Pitt and Cough are cured by it.
  2. It expels all kinds of first struck in the intestines and cures constipation.
  3. Heaviness of the stomach is reduced. It cures dypepsia and whets (increases) our appetite.
  4. It affects liver, colon and phlegm glands and thereby improves digestive system.
  5. It eradicates altogether th eailments of asthma, urinary organ, gastric disorders, blood pressure, dropsy etc. etc.
  6. It not only gives mental peace, but also inclines us more and more to work.
  7. It relieves from pain in the kidney and stomach.
  8. Seminal ejaculations are stopped by this technique.
  9. It tones up the functioning of Apan and Saman Pran.
  10. Finally it is grealy helpful in awakening our Kundalini power.


Practitioners of Nauli Kriya should first master the techniques of Mool Bandh. Uddiyan Bandh and Jalandhar Bandh. The simplest method to follow is the order.

Agnisar-Uddiyan Bandh-Nauli.S

Do a strong and forcible expiration through the mouth and keep the lungs
completely empty. Draw in and draw out the ebdominal muscles forcibly. This is known as Agnisar Kriya. It has been explained fully in the chapter on Pranayam. Along with it, start doing Uddiyan Bandh for a while. This has also been explained in the chapter on Pranayam.

Stage 2


At this stage Nauli Kriya is practiced either in Vajrasan or in the standing pose or in Padmasan. But the practise of Nauli is done more easily in the standing pose than in the other two poses. We, therefore, shall explain the method in the standing pose, as under :

Stand up, keep the right leg 1.5 feet apart from the left leg. Do a forcible expiration and keep the lungs completely empty. Now contract the abdominal muscles towards the back. This is Uddiyan Bandh. Rest both the hands on the thighs. Now pressing them hard go on moving them up and down by turns. By repeating this practice the Nauli wili start emerging out gradually. By having such gradual pracrice, when right side of the Nauli starts emerging out, take rest and stand for a while. Follow the same practice on the left side too.

Central Nauli

Keep both of the hands on the upper part of the thighs. Exercising pressure with palms move them upto the knees. Now by exhaling fully and loosening abdominal muscles allow the Central Nauli to emerge. Say for a while in this position. Repeat this practice for a few days and the Central Nauli will start emerging.

Stage III

When the practice of emerging the Central Nauli is mastered, start the practice of turning the muscles in a circular way; one hand will remain above and the other hand near the knee, keeping the breadth out, go on churning it up and down and rotating from side to side. Constant practice will yield the desired results.

Neti is also an important kriya intended for the purification of the nadis. It is our bounden duty to keep our nostrils clean. Unclean nostrils will lead to irregular breathing and irregular breathing leads to many dangerous ailments.

Sutr Neti

A specially prepared fine piece of thread about 12 inches long is inserted in one nostril and taken out from the mouth. This is known as Neti.

All the veins from the brain to the throat are purified by this kriya.

All the ailments of eye, nose and ear are cured by this technique.

All dirty particles produced by pollution and inhaled inside our body thought our breath such as, dust, smoke and poisonous gasses are explled out by the practice of Neti.

It not only enhances the lustre of our eyes, but removes deafness also.

Phlegn accumulated by bad cold is expelled out and the skull is purified.

Ghee-neti strentherns our gums and makes our teeth healhy.

If prevents formation of cataract in our eyes.

It is very much helpful in curing headache.

We sometimes breathe through the left nostril and sometimes through right
resulting in the sensation of heat or cold in our body system. As a result it
disturbs the balance of our body. Neti is considered as the most essential
exercise in maintaining this balance.

Clean nostrils will lead to clean and regular breath. Regular breathing activities the blood cells, regulates the blood circulation, the digestive system, The nervious system and other system in our body.


Dip the Sutr Neti in clean water. Sit on the feet. Catch hold of the thread as its lower end with the first finger (Tarjani) and the thumb, keeping the right hand above and the left below, as in the picture.

First insert the thread slowly and slowly into the hole of that nosril through which breath Is freely flowing. Pull it up slowly till the thread passing through inner hole touches the throat. Now with the help of the forefinder of the right hand and the middle finger catch hold of the other end of the Neti and take it out slowly. Catch hold of the end of the thread in the mouth with the right hand and the other end of the thread in the nose with the left hand. Pull the Neti in & out gently and slowly three or four times and in
the end pull in out from the mouth.

Now practitioners of this kriya are advised to start this exercise with the help of Rubber Neti or what is called a catheter, as the insertion of it is far more easy and comfortable than the Sutr Neti.

Jal Neti

After cleaning the nostrils with the help of Sutr Neti, there is another easy method of cleaning them, called Jal-Neti.


Jal Neti should be done with warm water in winter and cold water in summer.There s a special kind of Lota with a long nozzle meant for this kriya. Fill it with water.Mix a little salt with it. Sit on the feet. Insert the nozzle into the nostril though which breath flows freely. Now raise the knee on the same side of the nostril & keep the elbow on the knee parallel to the earth. Place the elbow of the second arm on the knee below and the hand of the same arm under the ear, as shown in the picture.

After inserting the tip of the nozzle in the nostril, keep the mouth open. Let the water flow out of the nose. The water will flow out from the other side. While doing neti kriya breathing should be done through the mouth. If mouth is closed water will flow into the breathing canal, which obviously is fraught with danger. Repeat the same kriya though the other nostril also.

Remember that not even a drop of water should remain inside the nose. It is important that the inner sides of the nose must remain neat and clean. For this, breathe out the whole water forcibly with the help of Bhastrika, expel every particle of dirt and water drops from your nose in order to keep it dry.


Dugdh Neti is intended to clean the nose with the help of milk. It has proved to be highly useful and is recommended to be performed after sutr neti.
It provides quick relief to persons suffering from high blood-pressure and heart-attack. Milk which by its nature is bound to produce winds should be boiled with ginger then duly filtered & used. This kriya can cure even tuberculosis. It helps the hair of the nead remain black and arrests greyness.


Drink the lukewarm milk through the nose with the help of lota with nozzle. One hundred grams of milk taken thus is equal to one kg. of milk through the mouth scores of ailemnts are cured completely by this technique.

There is a bunch of Nadis under the space between the two eyebrows, called Trikuti. All impurties accumulted in this bunch are expelled by Jal or Sutr Neti. Dugdh Neti lubricates that bunch. Please note that the entire milk does not remain in the stomach alone. A vital part of it goes to the central part Trikuti, wherefrom it culminates into a power house of shakti, which in its turn, penetrates and nourishes all parts of the brain.

Oil/Ghee/Almond Oil Neti

This technique of Nati is highly useful for the growth of hair and brain. Before or after the practice of other Netis, take a few drops of oil or cow-milk or Badam-Rogan (almond oil) and put them into the nose with the help of a dropper and thereafter draw them deep inside, by drawing the breath. This will remove the dryness of the brain. It will also facilitate the practice of Sutr Neti on the following day.


A detailed discussion of tratak has been give under the tiltes of chittpurification chapters.

Kapal Bhati

It has been explained elesewhere in the book in the chapters on Pranayam. Here we will describe only the fifth technique of Purification Exercises, namely the practice of Nauli.

The meaning of the word Dhauti is to wash-washing of the stomach, ithe
intestine, the feeding canal, the gall bladder pitt and the return.

Types Of Dhauti:

Danta Dhauti

Cleaning of the teeth is considered as the first step of good health. If our teeth are dirty our meals get polluted. So the cleaning of teeth is most essential. One of the first ways of cleaning one’s teeth is the use of datun, a small twig of neem or keekar tree. We can make a fine brush of one top of the datum by chewing & afterwards rubbing the brush properly up & down & on either side of our gums. This exercise is also beneficial in strengthening our gums.

Powder of katha or any other kind of fine powder or tooth paste is also used in cleaning the teeth.

A small quantity of rock salt & alum powder should be roasted on a pan light fire. Make in into poder. Mix one spoon of alum powder with six spoons of salt powder. Then mix a little quantity of this powder with a little quantity of mustard oil. Turn it into paste and rub it on the teeth. This also helps in cleaning the teeth.

Note : We should massage our gums with fingers after using the paste.

Netra Dhauti

Fill the mouth with waste and sprinkle water on the eyes. You can wash your eyes with the help of trephala water & use an eye wash cup for the same. It enhances the eyesight.

Jihwamul Dhauti

Remove the bark of the tree-datun and cutting it into two, rub the tongue with it. These days tongue cleaner is used for cleaning the tongue. Rub the tongue with the first three fingers from its roots. It also cleans the phlegm secreted in the throat.

Karna Randhr Dhauti

After closing the two fingers-the first finger-tarjani and the ring finger-anamica together, clean your ear holes from inside.

Kapal Randhr Dhauti

While taking the bath, rub the mid-top of your skull with your thumb and fingers. It helps maintain the entire body under control and removes the formation of phlegm in the throat.

Haridaya Dhauti

Heart is purified by the practice of Dhyan or mediation.

Kunjal kriya or Gajkarni Dhauti

Just as an elephant drinks water through its trunk and throws it out through the same route, even so a person drinks water through the mouth and vomits it out also through the mouth. It is called kunjal kriya or gajkarni.

This type of kriya has many benefits & the following are worthy of note :

  • It cleans the entire alimentary canal from the throat to the stomach.
  • It cures the ailments of weakness, stomachache, diabetes, arthirites, ulcer, eczema, kidneys, liver, obesity (fatness) gastric problems, dyspepsia, tonsils, acidity and the foul smell of bad breadth and perspiration. It also strengthens the trachea and bronchi.
  • It makes a person active and arrests the tendency to sleep and lethargy.
  • It helps remove all kinds of foreign matter from the stomach.
  • It cures the ailments of the skin such as boils etc.


Sit on the heels just as sitting in the latrine in the pose of Kagasan. Take six or seven glasses of fresh water continuously. In winter luke warm water should be used instead of cold water. When it is felt that there is no more capacity to take water and it has been filled upto throat, stand up bending a little forward, press the stomach with the left hand near the naval. Put the fore-fingers of the right hand into the tongue and press it from its root. It will create an urge to vomit out the entire quantity of water from the
stomach. At the end of the kriya, wash the nose, mouth and hands with clean water. Persons with long practice can vomit out water with the help of Uddiyan Bandh & do not therefore, need the help of fingers to achieve the desired end.

Special Instruction :

  1. Drink six or seven glasses of water so that no difficulty is felt in vomiting it out.
  2. Do not stand erect after drinking water. Stand with a slight bend in the back.
  3. While vomiting out water no pressure should be resorted to.
  4. Nails should be cut before pressing the fingers into the mouth. Sharp nails are bound to bleeding the throat from inside.
  5. Use luke-warm water instead of cold water & do not mix salt etc. with it.
  6. Do not pull out the fingers from the mouth so long as the whole quantity of water is not squeezed out.
  7. Do not get scared if the whole quantity of water does not come out. Whatever
    water is left inside will pass through the urine.
  8. Heart patients are advised not to start this Kriya in the beginning. They can start it only after they strengthen their heart through the practice of Yogasans.
  9. Patients can do Kunjal Kriya continuously for one month, other may do it as the need arises.
  10. Person who feel a kind of dryness in their throat after this Kriya, can take a little fruit juice after some time. But others should not take anything for one hour after this Kriya.
  11. Possibiity of harm cannot be ruled out if salt is mixed with water.
  12. This Kriya is very beneficial for those who desire to get rid of undigested food.

Vastr Dhauti

  1. Murcas and Phlegm get stuck into to the sides of the stomach and the same get absorbed into the cloth which is gently pulled out. Similarly rotten bile also can be removed from our stomach.
  2. Even small tumours can be wiped out by this process.
  3. This way the stomach remains light and clean.
  4. Asthma, cough, enlargement of the spleen, headache, fever, kunth etc. are cured by this kriya, eyesight is improved.
  5. After the purification process one gets a boost in one’s energy.


Thin or fine piece of muslin cloth strip 3 inches wide & fifteen ft. long called Vastr Dhauti is used. It is dipped in clean water. Stand on the feet as shown in the picture. Initially put only one edge of the cloth into the mouth and swallow it. On the first day only swallow 2-3 inches of the piece of cloth and gradually continue this practice by and by. In case any difficulty is faced in swallowing the dhauti. It will be advisable to soak it in milk or honey before swallowing. If there is any kind of obstruction, drink warm saline water and vomit it out. Pull out the dhauti slowly and slowly after that. As soon as the kriya is over the dhauti should be washed in warm soap-water, so that it is completely neat and clean. Later on dry it & fold it for the next time.

Vayu Dhauti (Swallowing Air)

It has been discussed under the title Plavani Pranayam in the chapter on Prabayam else where in the book. Please read it there.

Baghi Dhauti

A tiger after taking flesh, vomits it out after a few hours. During this interval it assimilates the essence and throws out the rest. Likewise a person who take undigestible or heavy meals, vomits out the articles of food after 3 hours and feels a sense of relief after that.
(a) All the heavy & foreign elements are removed by this practice.
(b) Ulcer, bile, natural and other stomach ailments are cured by this kriya.


Resort to vomiting within three hours of taking the meals, as the real essence of food is absorbed by the small intestines during this interval. The rest of the useless matter is vomited out by this kriya.

Special Note

The Practice of Baghi Dhauti is beneficial mainly to escape the harm or
restlessness resulting from the eating of heavy or undigestible food.

Shankh Prakhshalan or Verisar Dhauti (Stomach Wash)

Shankh means ‘Stomach’ and Prakhshalan means ‘to wash’. By this practice we purify the alimentary canal from the throat to anus. By this practice we carry out the purification of our body and the excretion of the hand elements of food form our stomach. It cures disorders of the stomach, ailments of lungs, and those of Vat (wind) Pitta (bile) and phlegm ailments resulting from heat & cold, troubles of the eyes and head ache. It also helps us to get rid of the bad habit of smoking.


Take a bucker of water and boil it well. When it becomes cold, mix a little quantity of salt with it. Take half a dozen glasses of water accompanied by Yogasans in the manner given under :

First Time : Take a glass of water with 5 asans

Second Time: Repeat it as given above

Third Time : Repeat it as given above

Fourth Time : Repeat it again

Fifth Time : Repeat it again

After taking six glasses of water, proceed towards the latrine whether or not the urge is felt. Don’t take long to stay there and return after the first flush. Take one glass of water after every flush upto 16-20 glasses and go on repeating the process as stated above. In the first instance, the dirty latrine will come out. Thereafter, dirt mixed with water will follow. It will be followed by dirty and stinky water after the sixth or seventh flush. After some repetitions of a few more glasses of water an asans, the stomach will
release all the dirty particles & at the end only clean water will pass through the anus. When that stage is reached, Shankh Prakshalan is supposed to be complete.

After this kriya one should start Kunjal Kriya. The technique of this kriya has already been explained. Kunjal Kriya should be followed by Rubber or Sutra Neti and Kapalbhati. Thirty minutes Shavasan is advised thereafter.

Afterwards thin & finely prepared Khichri of rice and Moong Dal with atleast 100 grams of pure ghee should be taken. This is important because our intestines get completely washed by this Kriya and when pure ghee is used bile shall not harm them as a layer of ghee will stick to them andt hey get properly lubricated. Here then what is important is not Khichri but pure ghee. Remember that Khichri should not be too much saltish. Only light salt is advisable. If one does not use Khichri he will get fever due to bilious disorder. Hence only Khichri should be taken & nothing else.

Some important instructions

  1. Hunger or no hunger taking of Khichri is essential but more essential than that is use of pure ghee in it.
  2. Do not drink water for 3 hours after this kriya. Cold water is not allowed. Take only tepid water.
  3. Do not sleep for three hours.
  4. Evening meals also should consist of khichri and pure ghee.
  5. Take only simple and digestive food on the following two days.
  6. Milk and curd, eatables of milk & curd, peppery & spicy food as well as pickles should be totally avoided for three days after this Kriya. Light meals are advised on the night before SHankh Prakhshalan Kriya is done.
  7. This Kriya may be done twice in a year-Either in September and October or in March and April. These are the months of changing seasons.
  8. This kriya when done for the first time, should be practiced under the guidance of an expert or experienced person. And before start, arrange all the necessary things before hand such as tepid water, a tumbler, salt, some durries for sitting purpose, khichri, pure gree, utensils etc.
  9. Use only loose, minimum clothes at the time of this kriya.
  10. In case the intestines are weak or swollen Shankh Prakhshalan should not be done.
  11. No physical exercise should be done immediately after this Kriya.
  12. After Shankh Prakhshalan, take rest in Shavasan for half an hour then take Khichri.

The sub-part of the second limb of Ashtrang Yog is Shoucha. It means internal and external purification. We have already explained it in our analysis of Yama-Niyama. Exterior purification is essential before w undertake interior purification. Purification exercise is beneficial in three ways. They purify our body, make us healthy and disease-free. The six-fold Yogic purification practices are prescribed for a person in whom the properties of cough and bile are predominant. It was carried out the purification of our body before we start the practice of Yongsan’s and Pranayam, we not only have less difficulty in learning them but take lesser time to gain mastery over them. Six types of yogic purification practices are mentioned in Hath Yog Pradipika.

The six types of yogic purification practices are: