Yoga and yoga theory are both rich with ancient wisdom and practices and can have tremendous effects on the mind and body if studied regularly. A form of the Kundalini traditions of practice are the Kriya yoga practices. These are meant to cleanse and purify the body and mind of old patterns, blockages and undesirable traits that we consciously,unconsciously and subconsciously cling to. It is meant to free one from suffering. Kriya itself means action or with intention of a purpose or goal; Kriya yoga then combines the action of cleansing techniques with the calming clarity of yoga asana practices (poses). There are 3 main tenets that compose the body of yoga practice, tapas (to heat, fire and transform), svadhyaya (self study or inquiry) and ishvana pranidhana (faith in the guiding force of the all knowing). In this article we will focus on tapas and some of the Kriya cleansing practices.
Tapas, a part of the second limb of yoga is meant to build one’s character through disciplined awareness and actions that move one toward unequivocal change and enlightenment. Tapas means to fire or cook, it also means austerity. It is that slightly or sometimes glaringly uncomfortable feeling one has when challenged or pushed out of their comfort zone. It can be just the awareness itself of habitual patterns, or can even be the deprivation of those habitual patterns. It can also mean deprivation of material comforts. Historically, yogis practiced tapas with extreme austerity where one would go so far as to sleep on a bed of nails and/or in a hut with no amenities with the goal of purification. The Buddha used a metaphor, “It is said that one heard a simple fisherman playing a stringed instrument and realized that too loose a string would not sing and that too tight a string would break”. He practiced years of extreme deprivation and is said that later he “found the middle way”. As a mental health practitioner I feel it is best for my clients to take small steps, and find “the middle way” with hopes of a stronger commitment and higher rate of success.
Some examples how you might engage in tapas are:
- Decide to get up earlier in the morning to do your yoga and pranyama practices or some other exercise for the betterment of your mind and body instead of hitting the snooze alarm. It’s hard, and that is the point.
- Engage in full awareness as you do your yoga practice- don’t just do it mechanically. This can apply again to another form of exercise or activity like cooking, mowing the lawn or going on a hike.
- Choose something challenging, something that is difficult for you rather than habitually going the easy, well known route. This can mean working on a difficult arm balance pose, running an extra mile or mediating for 10 extra minutes.
- Choose something challenging, something that is stymying in your relationships, be they family, friends or co-workers. For example, by becoming aware of a typical defensive response or better yet, squelching the defensive response. Or being aware of enabling, addictive or indulgent behavior and then dedicate to resolve the habitual pattern.
- Eat an apple rather than a sleeve of Girl Scout cookies!
There are several Kriyas all of which are meant to perpetuate purification of mind and body. A few examples of the cleansing techniques include the practices of Angisara Kriya, Nauli Kriya, and Kapalabhati Kriya just to name a few. These cleansing practices are accompanied by various Kriya poses and sequences. It is important to have a good teacher and guide to ensure correct and safe practices.
Agnisara Kriya: This practice is a cleansing technique meant to stimulate the digestive fire. It is the preparation for Nauli Kriya. Begin by standing, feet spread apart then bend the knees slightly.With straight arms place your hands on your knees for support. Take a deep breath in and then exhale it all out, hold the breath as you suck the belly in tightly, pressing the navel in toward the spine, chin is tucked. When you cannot hold the breath any longer, gently and naturally inhale. It is best to do on an empty stomach. Repeat as many times as you can, but 3-5 is sufficient to create benefit.
Nauli Kriya: Start by engaging in Agnisara, then begin rolling the belly in one direction, kind of like a washing machine, then inhale just as in Angisara, release the belly, alternate directions on the next round. This takes some muscular strength and some practice. Check it out:
Kapalabhati Kriya: Also known as skull shining breath it is a pranyama (breath) practice which helps release mucous blockages and carbon dioxide from the body and brings more oxygen to the brain and blood. Begin seated, with an erect spine, this can be on the floor sitting on a blanket or upright in a chair. The head, shoulders and neck should be relaxed.Through the nostrils inhale passively and then forcefully exhale snapping the belly in, again inhale passively. This can be done 1-3 rounds, 5-10 breathes to begin. Increase the number of breathes and number of rounds and then increase the speed as your practice improves. Stop and rest comfortably in between rounds, bring awareness to the sensations in the body. If you have heart disease or high blood pressure, this breath may bring contraindications. Go to yogainternational.com or yogajournal.com for more details.
There are copious amounts of resources to assist in gaining knowledge and education on the Kriya practices, other forms of yoga practices and yoga philosophy. Yoga study can be a lifetime journey so explore and practice and find what fits for you. It is always recommended that some formal instruction be in place to ensure a safe and balanced practice. Other resources include, Kundalini Tantra by Swami Satyananda Saraswati, Yoga for Transformation by Gary Kraftsow, Hatha Yoga Pradapika by Swami Muktibodhananda, yogajournal.com and yogainternational.com