Get a clean bill of wellbeing in a month

Along with cleansing your inner body, these four exercises will also help improve concentration and digestion, plus battle numerous ailments.

The best way to treat excess fat or mucus is to practise Shatkarma — the six cleansing techniques — before pranayama, says the Hatha Yoga Pradipika.

Watch video: Yoga for cleansing

We ensure our outward appearance is impeccable but don't realise that given the kind of lifestyle we lead, our health suffers. This is the month of cleansing, so we will dedicate the next two articles to Shatkarma.

Shatkarma is a group of purification practices, techniques used to cleanse a person's nasal, alimentary and excretory tracts. The aim of Shatkarma is to strike a balance between the two major pranic channels — the ida and pingala nadis.

These techniques also balance the three doshas of the body — mucus, bile and wind.

There are six main techniques — today we shall discuss four.

Kapal Bhati: a breathing technique to cleanse the frontal lobe of the brain.

Jal Neti: Cleans the nasal passage.

Agnisar Kriya: Activates the digestive fire.

Tratak Kriya: This means steady gazing. The technique sharpens attention.

Kapal Bhati:

Kapal refers to the “frontal brain'' and bhati means “to cleanse''. So Kapal Bhati is process by which the frontal brain is cleansed. The benefit of this technique is that it destroys all mucus disorders from the sinuses and relaxes the facial muscles and nerves.

Practising Kapal Bhati keeps the face young and gives it glow. It helps to clear a cluttered mind and improves focus. It is also a very good exercise for the cardiovascular system.

• Sit comfortably. Place palms on knees, keep back straight and close eyes.
• Exhale forcefully and rapidly through nose in quick succession, pulling stomach in towards spine while exhaling. Inhalation should be automatic and passive.
• Practise 50 exhalations at a stretch.
• Repeat 3 times. This can be practised every day. Rest after the practice.

People suffering from high blood pressure, heart disorders and nasal bleeding should consult a yoga therapist.

People sometimes feel dizzy when they begin to practise Kapal bhati; do not feel discouraged, you will get used to the practice.

Jal Neti:

Jal neti removes mucus from the nasal passages, allowing air to pass freely through them. It also helps to manage respiratory disorders such as asthma. It brightens the eyes too.

If one is suffering from sinusitis, cold or headache, neti can be practised every day.

A special “neti pot'' is used for this. Jal neti is best done in the morning. Fill the neti pot with lukewarm water mixed with a pinch of salt.

• Stand comfortably with legs apart. Lean forward. Tilt head to one side and slightly to the back.
• Inhale through mouth.
• Gentle insert nozzle into the nostril higher up, ensuring no water leaks down from side of nostril.
• Tilt neti pot such that water runs into nostril.
• Adjust body posture to ensure water passes out through other nostril.
• Once solution in neti pot is over, tilt head back to upright position and blow gently so water comes out of nostril.
• Repeat with other nostril.
• When you have finished, ensure all water is removed from nostrils by practising Kapal bhati.
• Rest after practice.

Those who suffer from chronic bleeding in the nose must consult a yoga therapist before practising this technique.

Agnisar Kriya

This improves digestion and stimulates appetite. It massages, strengthens and tones the abdominal muscles and also alleviates depression and lethargy.

• Stand straight with feet apart.
• Bend knees, place palms on thighs, fingers facing in.
• Exhale deeply through mouth, hold breath and move abdominal muscles in and out as many times (10-50) as possible.
• Repeat 3 times.

Tratak Kriya

This makes the eyes bright and clear. It also relieves nervous tension and improves concentration and willpower.

• Rub palms together till warm.
• Place palms over eyes.
• Feel warmth spread from palm to eye.
• Feel eyes relax and focus for a minute on soothing darkness.
• Place lighted candle at arm's length on table in front of you at eye level. Make sure there is no draft of air and that flame is steady.
• Sit in meditative asana, with back straight.
• Close both eyes and relax body.
• Open eyes and gaze steadily at tip of wick. Try not to blink or move eyeballs.
• When eyes get tired, close them and try to visualise candle flame.
• After a minute, open eyes and continue to gaze at flame.
• Repeat this 2-3 times. Practise for 2 minutes, slowly going up to 10.
• As about to finish, close eyes. Be aware of darkness and concentrate on any thought that comes to mind.
• Open eyes and blow out candle.

— Bharat Thakur is the founder of Bharat Thakur's Artistic Yoga. For questions on yoga, write to dubai.artisticyoga @gmail.com.
For more information, log on to www.bharatthakur.com