Shankhaprakshalana Asanas
These five dynamic asanas form part of the yogic cleansing practices, the Shatkarmas.
These five dynamic asanas are recommended by Swami Satyananda Saraswati in his book “A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya” (see this blog post) as part of the yogic cleansing practices known as the Shatkarmas (see this blog post). The second Shatkarma, Dhauti, relates to cleansing the digestive tract and consists of a number of practices, one of which is Varisar Dhauti or Shankhaprakshalana (Cleansing the Coils). Shankhaprakshalana involves drinking salt water as a laxative and performing this set of asanas.
These exercises are designed to stimulate the entire digestive system and move the contents of the digestive tract down quickly for elimination. Thus this series would probably help with constipation and should be avoided in case of diarrhoea.
Although they are designed to be used as part of the whole cleansing process, I believe this series could be useful practiced by itself or as part of an asana session, to aid in digestion. Due to the pressure on the digestive tract, I would do this on an empty stomach (several hours after eating a meal).
The idea is to repeat each dynamic asana a few times (e.g. 8) and to do them in the order specified. The whole sequence can be repeated a few times (e.g.3) for more intensive effects.
- Tadasana (Mountain Pose): Stand with feet hip distance apart. Interlock the fingers in front of the body, then turn the palms outwards and bring the arms and hands straight above the head. Gaze can be straight ahead or up at the hands. On an inhalation, come up onto tiptoes. Hold the breath in for a few seconds while you maintain the position, then on an exhalation bring the heels down and bend the arms, resting the backs of the hands on the top of the head. Repeat for a suggested 8 rounds.
- Tiryaka Tadasana (Side Mountain Pose): Stand with feet hip distance apart. Interlock the fingers in front of the body, then turn the palms outwards and bring the arms and hands straight above the head. Keep your gaze fixed on a point straight ahead throughout the exercise. On an inhalation, come up onto tiptoes. As you exhale, bend sideways from the waist to the right. Inhale up to the centre and exhale to the left. Repeat for a suggested 8 rounds (8 times to each side). If balancing on the toes is difficult, this pose may be practiced standing fully on the feet.
- Kati Chakrasana (Waist Rotation Pose): Stand with the feet a little wider than the hips. On an exhalation, twist the body to the right from the waist. Allow your arms to be loose and floppy, letting them gently swing so that the left hand touches the right shoulder and the right hand touches the small of the back. Turn the head to the right, following the direction of the twist. Inhale back to the centre then exhale as you twist to the left.Repeat for a suggested 8 rounds (8 times to each side).
- Tiryaka Bhujangasana (Side Cobra Pose): Lie on your stomach with the hands under the shoulders. On an inalation, begin to straighten the arms and raise the chest and head off the floor, looking straight ahead. Exhale as you twist to the right, keeping the hands fixed in position and looking back towards the right foot. Inhale back to the centre and exhale down to the starting position. Repeat to the left side. Repeat for a suggested 8 rounds (8 times to each side).
- Udarakarshanasana (Abdominal Massage Pose): Start in a squat, with the feet hip width apart and parallel, and place each hand on the respective knee. The hands remain on the knees throughout the exercise. As you exhale, twist to the right and bring the left knee to the ground. The abdomen is thus pressed against the right thigh. The feet should not move position, although the left heel will come off the ground. Turn your head to gaze over the right shoulder. Inhale back to the starting position and exhale as you repeat to the left. Repeat for a suggested 8 rounds (8 times to each side).
Take it into your practice
How is your digestion and could it benefit from stimulation, as with these exercises, or does it need pacifying (e.g. restorative yoga and Savasana)?
Experiment with doing these practices fast and vigorously, or slowly and with a short hold in each position (e.g. in the twisted positions). What different effects can you perceive?
Use EFT
How does your digestive process reflect your emotional landscape? For example, you may notice that anxiety produces stomachaches and bad digestion, or that rigidity and 'stuckness' in your emotions or thoughts relates to physical constipation. Or there may be more subtle relationships.
Don't forget that emotions can be targeted by doing EFT for the physical symptoms, as well as vice versa: tapping around the emotions can ease physical discomfort.
Disclaimer: The contents of this website and blog are provided for information only and do not provide medical or psychological advice, diagnosis, therapy or treatment. EFT (Emotional Freedom Technique or “tapping”) is not intended to diagnose or treat any particular individual or condition. Do not use any information whatsoever on this website and blog without first consulting your licensed medical and mental health professional. The techniques and suggestions presented on this website are not intended to substitute for proper medical and/or psychological advice. Do not start any new exercise program, such as yoga, without the permission of your physician. If you have any medical conditions, health problems, or mental health issues, including but not limited to pregnancy, high blood pressure, heart disease, depression, etc., seek your physician’s advice before acting on any of the information in this website and blog. Do not discontinue or change the dosage of any medication without the express permission of your physician or mental health professional.