The Book of Chakras & Subtle Bodies

Chapter 12

The Four Purifications

In the tradition of Classical Yoga there are six purification techniques known as the shatkarmas. These are dhauti (cleansing of the digestive tract); vasti (colon cleansing); neti (nasal cleansing); tratak (steady gazing at a particular point, such as a candle flame); nauli (intestinal cleansing); and kapālabhāti (purification and vitalization of the frontal lobes of the brain. The Hāṭha Yoga Pradīpikā makes the point that those who wish to practise yoga who are of a flabby and phlegmatic constitution should first practise the shatkarmas. There are four purification techniques based on these which were devised by yogis to simplify and make safer the methods of purification. These four techniques can be practised instead of the shatkarmas for purifying the nāḍīs, and for awakening the chakras and the life energy in the body.

The four purifications are practised in the following order:

1. Nāḍī śodhana
2. Kapālabhāti
3. Āgnisara kriyā
4. Aśvinī mudrā

Practice time

To prepare the body and purify the nāḍīs for the practice of prāṇāyāma (breath control), the four purifications are practised over a period of two to three months. This is important for those who are beginners and have had no experience of practising prāṇāyāma before.

Method

Throughout the practice, sit in a comfortable meditation posture with the head, neck and spine aligned straight. With the eyes closed, concentrate on the midpoint between the eyebrows at the Spiritual Eye (ājñā chakra).

Nāḍī Śodhana (Subtle Channel Purification)

Śodhana (pronounced as ‘shodana’) in Sanskrit means ‘to purify’. This is the alternate nostril breathing prāṇāyāma, that maintains an equilibrium in the catabolic and anabolic processes in the body. It purifies the blood and the brain cells. It brings consistency and regularity to our patterns of breathing, and it has a calming effect on the nervous system.

A smooth and unobstructed flow of prāṇa is needed for concentration and meditation. For the yogi it is usual to make the breath flow equally in each nostril. When the flow of air is equal in each nostril, then the flow in the iḍā and piṅgalā nāḍīs is also equalized – they become balanced. Under these balanced conditions, prāṇā begins to flow in the central suṣumnā nāḍī, influencing all the chakras, and the mind becomes centred and still for the purpose of entering into meditation – calm awareness of the inner Self.

Method

Sit in any comfortable meditation pose, with the head, neck and spine aligned straight. Close the eyes and relax the whole body. Keep the body still and bring your attention and awareness to the point between the eyebrows at the Spiritual Eye

Place your left hand, palm upwards and relaxed, on your left knee. Raise your right hand (in viṣṇu mudrā, an energy seal that helps to contain prāṇā within the body) with the palm in front of your face, and fold down your middle and index fingers into the palm, keeping the thumb and ring and little fingers extended. Exhale and close the right nostril with your thumb. Inhale slowly, smoothly and deeply through the left nostril. Pause. Close the left nostril with the ring finger and slowly exhale through the right nostril. Pause. Inhale through the right nostril. Pause. Close the right nostril with your thumb and exhale through the left nostril. This completes one round. Begin with 5–10 rounds and over a period of time gradually increase to 20 rounds.

Breathing ratios for beginners

It is advisable to start with a 1 : 2 : 2 breath ratio for a few months before taking up the advanced ratio 1 : 4 : 2. For beginners this means that the breath retention is twice that of the inhalation, and the duration of exhalation is the same as that of the retention. For advanced students it means that the breath retention is four times that of the inhalation, and the duration of exhalation is twice that of the inhalation.

The maximum starting count (in seconds) for a beginner is 4 : 8 : 8. After having practised this for one month, then increase the duration to 5 : 10 : 10. Then build up gradually until you reach 8 : 16 : 16. On no account should you increase this until you are able to practise it with comfort and ease. You must never force, strain or interrupt the overall rhythm of your breathing practice. To do so could cause injury to the physical body. If your next breath is gasping or hurried, then you have certainly held your breath for too long. Always seek advice from an experienced and qualified teacher who practises prāṇāyāma.

Breathing ratios for advanced students

As you progress with these ratios, you will be able to change to the advanced ratio of 1 : 4 : 2, gradually increasing the count to 8 : 32 : 16. It could take up to two years to reach this level.

Note that when the breath retention (kumbhaka) is longer than ten seconds, then it is important to hold jālandhara bandha (chin lock).

Kapālabhāti

In Sanskrit, kapāla means ‘cranium’ and bhāti means ‘light,’ ‘splendour,’ or ‘to shine’, by means of cleansing or purifying. Kapālabhāti is one of the six Hāṭha Yoga shatkarmas, a powerful frontal brain cleansing, clearing and energizing technique that invigorates the brain and its entire circulation, including the pineal and pituitary glands, and awakens the dormant centres which are responsible for subtle perception. It is an excellent technique in preparation for meditation. The ājñā and maṇipūra chakras are particularly awakened with prāṇic energy by kapālabhāti.

Method

Now bring your awareness to your navel. Note that the chest is not activated; only the abdominal muscles are activated in kapālabhāti. The strong contraction of the abdominal muscles causes the short, quick and rhythmic expulsions of breath. In kapālabhāti there is no resistance to breathing. Both the nostrils and the glottis are wide open. The muscles of the neck and the face are kept relaxed so that the air escapes smoothly.

Exhale fully, and then inhale deeply through the nose to expand your chest fully. Keep the chest expanded and passive throughout the active round of breathing. Also keep your shoulders steady and passive, and your face, jaw and neck relaxed. As you exhale and inhale (about every 1–2 seconds or the speed of an eye-blink) rapidly and lightly with a series of short, light breaths through both nostrils, emphasize the exhalation with a short, forceful contraction of the abdominal muscles (moving the navel towards the spine). The abdomen contracts, and presses upwards against the diaphragm, pushing the breath out through the nose. The inhalation comes as a natural reflex, with the release downward of the diaphragm as the abdominal muscles are relaxed after contracting them to exhale.

Beginners’ level

Beginners can practise three to five rounds of ten kapālabhāti breaths. After each round, inhale and exhale deeply twice, using the complete yogic breath. Then, after completing three to five rounds, return to normal breathing and sit still for meditation. Maintain your awareness at the Spiritual Eye.

If this is your first time in practising kapālabhāti, you may feel dizzy, caused by hyperventilation. If this happens then stop and lie down on your back and relax. So you don’t experience dizziness again, make sure that only your abdomen is moving when you practise kapālabhāti, not the chest. The abdomen should contract and move inward every time you exhale. Also, do not pump too fast, as this may also cause dizziness.

Intermediate level

In the intermediate practice of kapālabhāti, perform ten breaths. On the tenth breath exhale slowly and fully, emptying the lungs of carbon dioxide. Then inhale and exhale with a full yogic breath, and return to normal breathing. Sit for meditation, maintaining your awareness at the Spiritual Eye.

Practice five rounds of ten kapālabhāti breaths. Over a period of time you can gradually increase the number of breaths and rounds.

Advanced level

In the advanced practice breath retention can be added. After completing your last round of kapālabhāti exhale fully, allow a natural pause to take place, then inhale with a full yogic breath (use ujjayi breath, with slight contraction of the glottis in the throat). Lower your head and apply the chin lock with your chest and shoulders fully open. Without any unnecessary tightening in the throat, neck and shoulders, hold the breath in for as long as comfortable. Do not force or strain.

To exhale, first, release the jālandhara bandha, by lowering the shoulders and raising the head, and slowly and smoothly exhale with ujjayi breath. Then inhale and exhale with a full yogic breath, and continue with the next round. You can gradually increase the speed and number of breaths up to a total of 120 exhalations per round.

After completing a number of rounds of kapālabhāti, sit still and calm in the inner silence of meditation. With your eyes closed, fix your whole attention with your relaxed inward gaze at the point between the eyebrows, at the Spiritual Eye. Expand your consciousness into infinity and experience that ineffable peace that is God within you.

Benefits: Kapālabhāti stimulates the nerves and in turn they activate the nāḍīs, which activate the prāṇās. The prāṇās then gravitate towards the area where the action is taking place in the frontal lobes of the brain. This brings an awakening to the Spiritual Eye (ājñā chakra).

Kapālabhāti purifies the iḍā and piṅgalā nāḍīs and stimulates every tissue in the body by eliminating large quantities of carbon dioxide, making the blood rich with oxygen. It helps in awakening the kuṇḍalinī power and induces alertness and inner awareness, preparing the mind for concentration and meditation. The fast abdominal breathing in kapālabhāti has a soothing and calming effect on the central nervous system and the autonomic nervous system.

Kapālabhāti cleanses and drains the sinuses, and opens the lungs and the breathing passages. The overall breathing efficiency is increased by the strengthening and toning of the diaphragm. The heart is given a gentle massage.

Contraindications: There should be no undue strain on the breathing mechanism at any stage of the practice of kapālabhāti. In the beginning, practise carefully under the expert guidance of a qualified teacher. Kapālabhāti is best done in the morning before meditation. Do not practise at night, since it activates the brain and nervous system and may prevent you from sleeping when you go to bed. Do not practise if you have high blood pressure, epilepsy, lung disease or heart disease. Do not retain the breath longer than is comfortable. If you feel dizzy or feel that you are going to faint, stop and calmly return to normal breathing.

Agnisāra Kriyā (Fire Purification)

In Sanskrit, agni means ‘fire’, the elemental quality for digestion, and transformation. Sāra means ‘essence’. Kriyā means ‘action’. Agnisāra kriyā means ‘cleansing with the essence of fire’. Agni is the presiding element of the maṇipūra chakra at the navel centre. The subdivisions of prāṇā function with the maṇipūra chakra to nourish and sustain the body.

Method

The best time to perform agnisāra kriyā is in the early morning after emptying the bowels. It is easier and safer with an empty stomach, so you can practise before meals and during your āsana practice. Allow at least three hours after a meal before you atempt agnisāra kriyā.

First stage – uddiyana bandha (abdominal lock)

Stand comfortably with the feet slightly wider than hip-width apart. Bend your knees and rest your hands on the thighs. Lean forward slightly to bring the weight of the torso over the straight arms so you can relax the deep muscles of the abdomen that support the lumbar spine. Lengthen the spine and the back of your neck, tuck the chin in, and look down at your navel.

Inhale, then exhale deeply, emptying the lungs as much as possible. Hold the breath out and contract the lower abdomen, forming a hollow. As you contract your abdomen pull it inward and upward. Contract the sphincter muscles and the pelvic floor, drawing inwards and upwards. While contracting the lower abdomen and the pelvic floor, hold the breath out for as long as comfortable. Then inhale, release the muscle contractions, and completely relax. Repeat the practice five to ten times.

Benefits: Massages the internal organs, improves digestion and elimination, increases and improves the circulation of lymph and blood in the abdominal area, gently massages the heart and lungs, tones and improves the abdominal muscles. It encourages the prāṇic energy to flow upwards.

Second stage – abdominal pumping

From the same standing position as before, inhale, then exhale deeply, emptying the lungs as much as possible. Hold the breath out and contract the pelvic floor and the lowest part of the abdomen just above the pubic bone. Then contract and pull the lower abdomen firmly inwards and upwards, draw the diaphragm up under the ribs. Immediately release the diaphragm, abdomen and pelvic floor and begin to inhale. In quick succession repeat this rapid in-and-out movement of the abdomen while the breath is held out without strain.

Begin with three to five repetitions and increase gradually to ten, beginning with 20 pulls and increasing to 60 in each breath. Practise daily.

Third stage – nauli (abdominal massage)

The Sanskrit word nauli comes from the root nala or nali, which means a ‘tubular vessel’ or ‘pipe’, referring to the pipelike appearance of the rectus abdominus muscles as they are contracted. Nala is the term for the rectus abdominus. Nauli is also known in Sanskrit as lauliki karma. Lauliki comes from the Sanskrit root lola, which means ‘rolling and agitation’. Nauli is a Hāṭha Yoga technique and rolls, rotates and agitates the whole abdomen with all its associated nerves and muscles.

In this technique the abdominal muscles are isolated by contraction, and are rotated.

Before attempting nauli, agnisāra kriyā and uḍḍīyāna bandha should be perfected. Nauli should be performed only when the stomach is completely empty. Allow at least five hours after meals. The best time to practise nauli is therefore in the morning after emptying the bowels and before breakfast.

Madhyāma nauli (middle isolation)

Stand as you did in the previous two stages, with the feet slightly wider than hip-width apart. Bend the knees slightly, lean forward and place your hands on the thighs with the arms straight and the fingers pointing toward each other. Exhale fully and perform the two locks – uḍḍīyāna bandha and jālandhara bandha – while maintaining external breath retention (bahir kumbhaka). Then contract the rectus abdominus muscles so that they form a vertical tubular shape along the centre of the abdomen. This is called madhyāma nauli (the middle isolation). Maintain the contraction with the breath held out for only as long as comfortable. Do not strain.

Release the contraction and bandhas, raise your head and return to the upright standing position. Inhale slowly and deeply, and relax the whole body. Allow the breath and the heartbeat to return to normal.

Start with five rounds of madhyāma nauli and gradually work up to ten. When madhyāma nauli has been mastered, then you can proceed to try vama nauli.

Vama nauli (left isolation)

Follow the same instructions as for madhyāma nauli, to contract and isolate the rectus abdominus muscles so that they form a vertical tubular shape along the centre of the abdomen. Then isolate the rectus abdominus muscles to the left side by pushing down on the left thigh, so that the rectus abdominus muscles form the vertical tubular shape only on the left side of the abdomen. Hold for as long as comfortable without strain, and return to madhyāma nauli. Release the abdominal contraction, raise your head and return to the upright position. Inhale slowly and deeply. Completely relax, allowing the breath and heartbeat to return to normal.

Dakśina nauli (right isolation)

Now repeat the exercise in the same way, by isolating the rectus abdominus muscles on the right side of the abdomen.

Once you have mastered isolating the middle, left and right rectus abdominus, then you can proceed to abdominal rotation.

Abdominal rotation or churning

Practise rotating the rectus abdominus first to the left, then to the right, and back to the left in a continuous rolling or churning movement several times. To begin with perform three continuous rotations. Release the abdominal contraction, raise your head and return to the upright position. Inhale slowly and deeply and relax, allowing the breath and heartbeat to return to normal.

Start with five to ten rotations, gradually increasing to 25 rotations over a period of months.

Benefits: Agnisāra kriyā is an invigorating practice that works on the deep muscles of the lower abdomen, and has a beneficial effect on all the physiological functions of the abdomen. It strengthens the muscles of the pelvic floor and abdominal wall. Internally, agnisāra kriyā tones, activates, and cleanses the digestive and eliminative systems in the body.

According to the life science of Ayurveda, many diseases start from stagnation and toxins (āma) that build up in the digestive tract, so agnisāra kriyā can help to a great extent in keeping the digestive tract and the other organ systems in the body functioning healthily. Contractions of the lower abdominal muscles massage the bladder. The lymphatic vessels in the lower abdomen and pelvic area are massaged and flushed, stimulating healthy functioning of the immune system. Agnisāra kriyā improves the circulation to the reproductive organs in the pelvic area, and other organs in the abdomen.

On more subtle levels, agnisāra kriyā creates a strong upward movement of energy, increasing one’s vitality. It strengthens uḍḍīyāna bandha, and creates heat at the navel centre (maṇipūra chakra), which purifies the nāḍīs and stimulates the digestive system. Agnisāra kriyā stimulates the five prāṇās (prāṇā, apāna, samāna, udāna and vyāna), especially samāna prāṇā, which connects two main chakras – anāhata and maṇipūra chakras. Samāna prāṇā is strengthened through the practice of agnisāra kriyā and nauli. The most effective technique for awakening samāna prāṇā is Kriyā Yoga. The practice of Kriyā Yoga warms the entire body. This is due to the rising of samāna prāṇā.

Nauli stimulates and purifies the maṇipūra chakra, the storehouse of prāṇā.

Contraindications: Do not practise agnisāra kriyā if you have high blood pressure, cardiovascular disease, hiatus hernia, acute duodenal or peptic ulcers, kidney or gallstones, chronic diarrhoea, and during menstruation (agnisāra kriyā stimulates an upward flow of prāṇic energy that is counter to the cleansing downward flow during menstruation) or pregnancy.

Aśvinī Mudrā (Horse Gesture)

Aśvinī is the Sanskrit word for ‘horse’ and mudrā means ‘seal’ or ‘lock’. Mudrās are practised to awaken and direct the flow of kuṇḍalinī, to induce stillness and strength, and to ‘lock in’ the benefits resulting from the other practices.

Aśvinī mudrā is so called because, after a horse has evacuated its faeces, it then dilates and contracts the anus several times. During defecation, peristaltic waves in the colon push faeces into the rectum, which triggers the defecation reflex. Contractions push the waste along, and the anal sphincters relax to allow it out of the body through the anus.

The practice of aśvinī mudrā is a preparation for mūla bandha.

Note: Mūla bandha (root lock or perineum lock) differs from aśvinī mudrā (horse gesture) in that there is no alternating contraction and dilation of the anal sphincter. In mūla bandha the actual point of contraction is the centre point of the perineum, a diamond-shaped region of muscles between the anus and the genitals. Mūla bandha is a gentle contraction of the pelvic diaphragm and the muscles of the urogenital triangle. It does not counter intra-abdominal pressure so much as it seals urogenital energy within the body, controlling and restraining it during prāṇāyāma and meditation. In aśvinī mudrā the pelvic diaphragm, the anus and the gluteals are strongly activated.

Method

Stage 1: Sit in a comfortable meditative pose with the head, neck and spine aligned. Close the eyes and relax the whole body.

Become aware of your natural breath, then after a few minutes, breathing normally, focus your attention on the anus, and practise contracting the anal sphincter muscles, slowly and smoothly with maximum contraction, for a few seconds. Then, without straining the muscles, totally relax them for a few seconds. Then repeat the whole process evenly and rhythmically a few more times, gradually increasing the speed with which you contract and relax the sphincter muscles.

Stage 2: Sit in a comfortable meditative pose with the head, neck and spine aligned. Close the eyes and relax the whole body.

Inhale deeply and hold the breath in. Contract and release the anal sphincter muscles rapidly and repeatedly for as many times as you can comfortably hold your breath. Then relax the contraction and exhale.

Start with three rounds of 30 contractions each, gradually increasing this number to 10 rounds of 60 contractions each. End the practice by allowing the breath to return to normal. Sit calmly with the eyes closed in meditation.

Benefits: Aśvinī mudrā strengthens the anal muscles and pelvic floor, preventing prolapse of the rectum and uterus. It prevents constipation by stimulating the intestinal peristalsis, and tones up the seminal glands and nerves in the pelvic area. It strengthens mūla bandha and redirects the prāṇa upwards.

Contraindications: High blood pressure, heart conditions, fistula.