Shankha Prakshalana

Method 1. First drink anywhere from one half to one liter (approximately 1 quart = 1 liter) of warm saline water (salted about one tablespoon/liter) . Some schools add the juice of two lemons. Then immediately practice these special five asanas: A) Twisting sarpanasana (snake) or twisting cobra pose (bhujangasana). Twist to the right then to left. Come down and repeat two more times. B) Side rolling posture (Dwiparsvasana): This is simple rolling left and right on the abdomen in a nonactivated bow position (dhanurasana). Laying on the abdomen with the thighs and heels together, simply grab the ankles and roll over the abdomen to the left, back to center, and then to the right. Do this after a deep breath and retain the breath in (internal kumbhaka) during the rollings. Exhale, relax, let the breath come back to normal and then repeat two more times. C) Pavana muktasana (gas releasing pose or one knee to nose posture) lying on back bring one knee in toward the head. Grab the upper shin with both hands folded while raising the head or nose up to touch the knee. Alternate left knee, right knee, then both knees three times total. D) Viparita karani mudra (half shoulder stand): See the asana chapter for description. Hold for approximately one minute. E) Padahastasana - Sitting grab both big toes with both hands and raise them above the head. Balancing try to touch the head to the knees. This is often called urdva paschimottanasana. Hold for ten seconds and repeat for a total of three times. Repeat these in cycles three or four times until the bowels begin to move. This is one cycle. Then drink 1/2 quart of warm salted water again and repeat the asanas until the bowels move again. Drink 1//2 quart of warm saline water after each asana cycle again and again until only clear water is discharged. End the practice with vamana dhauti (kunjal kriya). Allow plenty of time in your schedule to complete this procedure and rest afterwards in shavasana for at least forty five minutes. Take only light non-spicy food with ghee that day. After the shavasana wait at least one hour to eat. In yoga ashrams the preferred food is kidcheri (well cooked rice and dahl) with plenty of ghee which is soft, moisturizing, and lubricating. If you are not too weak, feeling depleted, and the bowels are not liquid, then fasting with pure water or diluted fruit juices might be preferred. Know that some schools insist that one eats solid food the same day, because of possible depletion of energy. If you do eat solid food the same day, eat

light, non-spicy, non-woody, sattvic, not sharp, and non-acidic foods for at least the next few days. A standard fare at Indian ashrams is kidcheri (steamed rice with yellow mung beans), however if one is used to vegetable soup or vegetable juice and the weather is warm, such may be more suitable. Avoid this kriya if you are suffering from diseases of cold, if the immediate environment is very cold, or one is already fatigued or debilitated. Method 2: Another more popular version of shankha prakshalana kriya is as follows: First drink 1/2 quart (1/2 liter) of lukewarm saline water. 1) Perform tadasana with heels raised up over toes and arms stretched up over head. Walk around like this forward and backward, left and right for one minute. 2) Standing in sideways tree swaying pose (triyaka tadasana) or sometimes called standing sideways half wheel (ardha chakrasana): Keep the weight of the body equal on both feet throughout. Left the right hand over head and allow the left arm to move toward the knee. Sway to the left keeping the scapula toward the sacrum and chest open. Return and raise the left arm over head, letting the right arm dangle toward the right knee, and sway to the right. Return and repeat to total anywhere from three and up to eight times.

3) Kati Chakrasana: From tadasana spread legs apart wider than hip distance (about 2 1/2 feet), then twist over to the left placing the right hand on top of the left shoulder wrapping the right arm across the body in back. Twist the lower abdomen all the way over as possible and return to center, and repeat to the right side reversing the arms (so that the left arm is on the right shoulder and the right arm is wrapped around the waist in back). Then come back to center. Repeat three to eight times total for this cycle. 4) Triyaka bhujangasana (twisting cobra) or twisting snake (sarpasana). Twist to the left, go back to center twist to right, go back to center, go down. Repeat three to eight times total. 5) Ardha matsyendrasana both sides (see asana section). Repeat three times to eight total. 6) Pavana muktasana -- wind releasing pose. Lying on the back, bend the right knee and bring it to the head and raise the head to the knee. Then release the right leg to the ground and raise the left knee to the head and head to the knee. Then simultaneously raise both bent knees to the head and the head to the knees. Repeat three to eight times total. 7) Udara Karshanasana (the abdominal massage pose): This dynamic exercise is also sometimes called chalana. Squat with legs spread one foot apart sitting on the heels and the heels on the ground as the typical squat. If this is not possible or there is a strain use a rolled up towel to raise the heels so undue stress is not created at the toes, foot, ankles or especially the knees during this exercise. First bring the right knee to the ground toward the outside edge of the left foot as far as possible. The right heel will necessarily raise but try to keep the left

heel grounded. Then twist the whole body especially the lower belly to the left as far as possible placing the arms over the lateral edge of the left thigh with the palms on the ground. Especially stretch the stomach muscles. Return to center. Repeat the same process with the opposite leg and foot to the right side. Return. Then repeat both processes for a total of three to eight times. Another less strenuous variation of udra karshanasana is the same as above but keeping the hands on the knees. The former version is not strenuous to those who are already loose. In either case do not strain. Most westerners will need to raise the back of the heels with a rolled towel so that they can do this posture comfortably without placing all the weight on the toes or otherwise stress the toes, foot, ankles, or knees. For those who are obese or out of shape start off slowly and do the first few only halfway until the muscles become relaxed. 8) Then evacuate the bowels only if there is an urge to do so. Do not strain. This is one complete cycle. In either case drink another 1/2 quart (1/2 liter) of warm saline water and repeat steps 2-7 above. Evacuate the bowels if the urge arises. Drink again 1/2 quart (1/2 liter) of warm saline water and repeat until you have done this whole process (drink then exercise) four more times (cycles) or until only clear liquid comes out. At first you will pass normal feces, then water and feces combined, then the water will get thinner and clearer, eventually passing only clear water. Keep the mind positive and in good humor. After only clear water is being passed, clean the hands thoroughly and end the procedure with vamana dhauti to empty

the stomach of any remaining salt water and to balance the upward and downward winds. Then perform jal neti to cleanse the mucous membranes of the nose. Then do shavasana for at least forty five minutes with a blanket to keep warm, during which time do not repress the urge to get up and evacuate some more if coaxed. Lubricating the anus and lower rectal area with ghee or oil may be helpful. Do not eat anything for at least one hour after the shavasana avoiding any spicy, hard, stringy, sharp, or rough foods. For this reason kidcheri (overly cooked rice and dahl) with generous amounts of ghee are recommended at yoga ashrams because they generally will both lubricate and act gently upon the gastro-intestinal tract, while providing nourishment. There are even more versions of this kriya, but most include udara karshanasana (chalani), twisting snake or cobra, and wind releasing pose. If you still have trouble evacuating try adding chakrasana (urdva dhanurasana) quickly followed by mayurasana (peacock) at the end. A version that the Vivekananda Yoga Kendra uses is to do only 1, 4, 5, 6, and 7 asanas and then only three times each while the Bihar School of Yoga uses 2, 3, 4, 6, and 7. The point here is that all the abdominal valves and corners are opened i.e., the pyloric valve, the iliocecal valve, the sigmoid colon, and the two necks of the transverse colon. In any case do not try to do anything that day except rest as in most cases (especially the first time) you may feel light headed and weak. Absolutely eat only soft, smooth, and lubricating foods without spices or you will risk irritating the gastrointestinal tract. On the other hand, shankha prakshalana is excellent to do before starting a long fast.

Benefits: Cleanses and tones the entire gastrointestinal tract. Excellent for excess tamas and rajas, very cooling in summer, lightens the mind and attitude, good for depression, removes toxic conditions of the blood and tissues that are caused by intestinal waste product fermentation, putrefaction, and decomposition thus increasing the function of the intestines, It thus relieves flatulence, constipation, acidity, indigestion, menstrual cramps, asthma, acne and boils etc. It also prevents urinary infections and the kidney stone formation through lightening the load on the adjacent lymph glands and nerves. Light eating or fasting (preferable) greatly enhances its efficacy. It counteracts bad habits of sluggish bowel due to a previous diet of refined foods or a sedentary lifestyle. The reflex to the shoulder girdle releases tensions there. The mind is clearer, torpor, slthfulness, and diseases of excess tamas are removed. Caution; Not recommended for heart patients, the very debilitated, and those suffering from high blood pressure, edema, ascites, and serious diseases of the intestines without supervision of a yoga therapist. Laghu Shankha Prakshalana (shortened version): Laghu means short. As above and always on an empty stomach, but do the poses three times only and the whole cycle only three times. Do this and then go to evacuate. This brings on a gushing bowel movement and also much urination. If you do not evacuate after three rounds, do more asanas but do not drink more water. This shortened procedure can be done in a short period of time without much disruption in the regular agenda. Being less drastic than the full version it can be done more frequently, say even as much as once a week when supervised by a yoga therapist.

Drinking 2 liters of salted water (2 tsp/liter). Drink two glasses quickly. Do the asanas above or one round of the special short asana sequence below. Then drink another two glasses quickly. Then repeat the asana sequence. Repeat until all the water is finished. Then sit for toilet, do not strain. If no action repeat another round of asana. The five laghu shankha prakshalana asana sequence consists of: 1. Tadasana arms stretching up overhead and lifting onto the toes. 2. Tiryaka tadasana 3. Kati chakrasana 4. Tiryaka bhujangasana 5. Udara karshanasana Shankha prakshalana is perhaps the most drastic of the kriyas, and in order to avoid any of its possible pitfalls such as addiction or abuse, it is to be approached judiciously but at the same time when it is performed it should be done with a light heart, in a positive mood, with no worry, with cheerfulness, and with a sense of good humor.