Shankha Prakshalana is a yogic cleaning kriya the place lukewarm salt water is drunk in levels, adopted by a set of 5 asanas to flush your entire digestive tract from the abdomen to the anus. It is usually referred to as Varisara Dhauti in classical Hatha Yoga texts.
Yoga describes the digestive system as formed like a shankha (conch) due to its lengthy, spiral-like intestines. The phrase Prakshalana means “cleaning”.
So, Shankha Prakshalana refers to cleaning the entire gastrointestinal tract from the mouth to the anus utilizing heat saline water and motion.
In contrast to different cleaning strategies the place water is vomited out, this kriya permits the water to move naturally by way of the intestines. You drink heat salt water in small rounds after which carry out a sequence of 5 actions referred to as Shankha Prakshalana asanas. These asanas assist information the water by way of the digestive pathway.
The classical identify, Varisara Dhauti, is product of three Sanskrit phrases:
The Gheranda Samhita describes Varisara Dhauti as a observe that removes toxins and brings readability and lightness to the physique.
Shatkarma: Yoga Kriyas for Purification and Their Advantages
What Shankha Prakshalana does
The principle objective of Shankha Prakshalana is to stimulate pure bowel motion with out the usage of medicines or harsh purgatives.
It helps the bowels clear easily by utilizing heat salt water and delicate motion, decreasing the possibilities of unintended effects.
This kriya can also be an necessary a part of the Ayurvedic rejuvenation technique referred to as Kaya Kalpa.
Right here, kaya means physique and kalpa means transformation. So, the observe is seen as a technique to bodily renew and cleanse the physique from inside.
On this method, Shankha Prakshalana shouldn’t be solely a cleaning method.
It’s a holistic observe that removes inside impurities and helps each bodily and psychological wellbeing.
Mechanism of Shankha Prakshalana
Shankha Prakshalana begins by consuming about 250 ml of lukewarm saline water, adopted by a selected sequence of 5 asanas:
- Tadasana
- Tiryaka Tadasana
- Katichakrasana
- Tiryaka Bhujangasana
- Udarakarshan
Every posture is finished eight occasions to finish one full spherical. A practitioner normally performs 5–6 rounds, and the entire observe takes about one to 1 and a half hour
Why heat salt water is used
The water is stored at 38–40°C, which is gently heat. This temperature helps loosen previous stool and mucus, making it simpler for the bowels to launch.
Salt is added in order that the water doesn’t get absorbed too rapidly into the bloodstream.
This enables the water to remain contained in the digestive tract and transfer by way of it easily till it exits by way of the anus.
How heat salt water works with the asanas
After consuming two glasses of water, you carry out one spherical of the 5 asanas.
This motion helps information the water from:
- the abdomen,
- into the small gut,
- by way of the massive gut,
- and at last out of the physique.
This course of washes away toxins, previous waste, and mucus, leaving the digestive tract clear.
Physiological results of Shankha Prakshalana
1. Promotes Peristalsis: The kriya washes your entire gastrointestinal tract from mouth to anus.
This stimulates pure peristalsis – the wave-like motion of the intestines which improves bowel motion and helps wholesome digestion.
2. Helps Scale back Ldl cholesterol (by way of Bile Elimination): When peristalsis will increase, meals passes rapidly from the abdomen into the small gut. Right here it mixes with bile. As a result of the bowel motion is extra energetic, bile can also be eliminated extra simply. Since ldl cholesterol is used to provide bile, the physique makes use of extra ldl cholesterol when bile is emptied frequently. This will assist decrease levels of cholesterol naturally.
3. Improves Iron Absorption (Will increase Haemoglobin): A thick layer of mucus within the intestines can block the absorption of iron. Shankha Prakshalana helps take away extra mucus, permitting the physique to soak up iron extra successfully. Higher iron absorption helps wholesome haemoglobin ranges, enhancing total vitality.
4. Prompts the Parasympathetic Nervous System: Cleaning the digestive tract refreshes the interior organs and helps hormonal steadiness. When the physique returns to steadiness, it naturally shifts into a relaxed, relaxed state, referred to as parasympathetic dominance.
This results in:
- a way of total renewal
- a quieter thoughts
- higher digestion
- decreased stress
Shankha Prakshalana asanas (sequence of 5)
It entails 5 asanas in following order as described under:
1. Tadasana
- Stand separating the toes 15-18 inches.
- Convey your arms ahead to the shoulder stage and interlock the fingers.
- Prolong them overhead with palms in the direction of the ceiling.
- Elevate the heels and stretch the physique upwards so far as doable.
- Then launch bringing the heels and fingers down.
Tadasana opens the pyloric sphincter muscle that serves as a valve of the abdomen opening to the small gut. It streams the saline water into the small gut together with chyme.
2. Tiryakatadasana
- Stand in tadasana with heels on the ground.
- Stretch upward and flex the waist in the direction of left, be there for some time.
- Come again to the middle and loosen up.
- Then bend in the direction of the appropriate and maintain the pose.
- Once more return to the middle.
The bending concerned within the asana contracts each side of the coiled intestinal wall repeatedly. Thus, the water strikes easily by way of the intestinal layer.
3. Katichakrasana
- Stand separating the legs 16-18 inches.
- Open the arms sideways to shoulder stage with going through the ground.
- Rotate the higher physique by the waist to the left.
- Convey your proper hand across the physique to be positioned on the left shoulder bending the appropriate elbow.
- Flexing the left elbow wrap the left arm across the twisted again in the direction of the appropriate inserting the hand on the waist.
- Lastly, flip the neck in the direction of the left twisting your entire physique to the left.
- Launch and repeat on the opposite facet.
The twisting concerned within the asana exerts strain into the intestinal muscle tissues. It causes the movement of water downwards.
4. Tirayaka bhujangasana
- Lie down in a inclined place.
- Increase your head to carry chin to the ground.
- Convey your fingers beside the chest and curl the toes to the ground.
- Urgent the palms to the bottom raise the chin, chest, and stomach.
- Bend your proper elbow and switch to have a look at your left heel, retaining the left arm straight.
- Come again to the middle after which loosen up on the ground.
- Repeat the identical on the appropriate facet.
This asana opens the ileocecal sphincter muscle and saline water reaches the massive gut. Thereby, clearing your entire pathway until right here.
5. Udarakarshan
- Maintain the toes hip-width aside.
- Sit bending the knee with soles on the bottom.
- Maintain your fingers on knees.
- Push the appropriate knee with the hand to carry it close to the left foot.
- Now, push the left knee in the direction of the appropriate.
- Shrinking the decrease stomach, flip to look in the direction of the left shoulder.
- Be there for 5-10 breaths, inhale and are available again to sitting pose.
- Exhale and repeat it pushing the left knee to the appropriate foot.
This final pose is useful in squeezing the massive gut, stimulating, and stretching the digestive organs. It creates contraction and leisure within the alimentary canal.
Lastly, the stagnant stool and mucous is eradicated because the bowel motion is evacuated from the gastrointestinal tract. No traces of residual particles or saline water stays within the alimentary canal.
Shankha Prakshalana step-by-step (process)
The method of Shankhaprakshalana may be categorised into 3 elements;
1. Pre-procedure – Salt Water Preparation
The lukewarm water is used to organize the saline answer. The ratio of salt to the water stays 2 teaspoons salt in 1 liter of water. Put together an satisfactory quantity of saline answer, because it consumes about 16 glasses of water.
Additionally, put together a particular meal for post-procedure. This particular meal is khichdi of rice and moong dal cooked collectively. Add turmeric and eradicate salt addition. Prepare dinner it utilizing ghee on the finish to organize a semi-liquid meal.
Select a spot like a backyard or a terrace the place you’re in touch with contemporary air to carry out shankha prakshalana. Guarantee there may be an approachable rest room close by.
Morning hours are preferable for this observe round 6-7 am.
2. Cleaning process – bowel motion
Start with consuming 2 glasses of saline water and instantly carry out the above-mentioned set of 5 asanas, 8 occasions every to finish the primary spherical. Drink one other 2 glasses repeating all of the asana, 8 occasions every.
Repeat it a 3rd time after which go to the bathroom to verify whether or not there may be any bowel motion or not. Be there for 1-2 minutes and don’t exert strain externally.
Come again to repeating the process of consuming water and resume the asanas. It’s adopted by once more visiting the bathroom. Proceed the method for about 6 rounds.
Nearly after third around the evacuation course of begins. The primary time is accompanied by stable stool, adopted by a combination of stool and water. The focus of stool decreases progressively and at last clear water will move out of the anus.
3. Publish-procedure – eat & loosen up
After the evacuation of clear water, cease the method and lie down in shavasana. Chill out the physique for 45 minutes sustaining full silence.
Following the resting interval of 45 minutes, eat the khichdi on time. Eat a adequate quantity to refine the gut to renew peristalsis. Relaxation after having the primary meal, however keep away from sleeping for 3 hours. Repeat the meal after about 6 hours of the primary meal.
Keep away from any bodily and psychological exercise for the entire day and preserve resting the next day as effectively. Don’t repeat this system greater than twice a yr.
Period – The method of shankha prakshalana should be accomplished in a day as described above.
Alternatively, newcomers can carry out it by following the method consecutively for six days. Have the primary spherical of saltwater and asanas on the primary day, adopted by evacuating bowels. On every passing day preserve rising one spherical to finish the course in 6 days.
Kinds of Shankhaprakshalasna
Primarily based on the amount of saline water, Shankha prakshalasna is 2 sorts;
1. Laghu shankha prakshalana
Laghu means much less or brief. Right here laghu referred to the amount of saline water and the proportion it cleanses. In Laghu shankha prakshalana, most of 6-8 cups of water are taken solely after which asanas are carried out for bowel movemnt.
This can be a shorter method for cleaning the alimentary canal. For this additionally lukewarm salty water is ready.
- Start with consuming 2 glasses of ready answer.
- Carry out the 5 asanas as that of shankha prakshalana respectively, eight occasions every.
- Drink 2 glasses of saline water and repeat the asanas eight occasions every.
- Repeat it yet one more time after which go to the bathroom.
- Test whether or not the bowel motion has been initiated or not with out pressurizing externally.
- If it has not been began it can finally come on later.
This observe takes one hour. You will need to take relaxation submit observe for half an hour earlier than having any meals or drink.
2. Poorna Shankaprakshalana
Poorna means full or full. In Poorna Shankaprakshalana, one retains consuming water and performing 5 asanas again to again till the water popping out anus is as clear because the water getting into.
Who ought to keep away from this observe
Keep away from the kriya when you have:
- Coronary heart illness or hypertension
- Weak kidneys
- Being pregnant
- Gastric or intestinal ulcers
- Extreme again ache
- Latest stomach surgical procedure
Precautions
- Cease the kriya as quickly as clear water begins to move.
- Don’t sleep instantly after the observe.
- Keep away from liquids for two hours after the meal.
- Keep away from spicy, oily, packaged or non-veg meals for one month.
- Keep away from dairy, pickles, sweets, and bitter fruits for no less than per week.
- No alcohol, cigarettes, or medication for a month after the kriya.
- Maintain the physique heat to keep away from chilly, headache, or nausea.
Advantages of shankha prakshalana
1. Improves pure bowel motion: Shankha Prakshalana has been proven to assist common bowel motion and enhance total bowel well being when practised frequently, decreasing discomfort related to constipation. In a managed examine, individuals practising the kriya weekly for 4 weeks reported important enchancment in bowel well being scores with out opposed results.
2. Helps colon cleaning for medical procedures: Analysis evaluating Shankha Prakshalana with normal bowel preparation options discovered that this yogic method ready the colon successfully for procedures like colonoscopy, with fewer unintended effects reminiscent of nausea or bloating. This means its potential as a pure and well-tolerated technique to clear the bowel when guided accurately.
3. Could assist cut back digestive discomfort: Proof from critiques of scientific research has discovered that the method might assist handle signs of digestive irregularities reminiscent of constipation, IBS, and stomach discomfort. These advantages are doubtless as a consequence of improved peristalsis and coordinated motion of the gastrointestinal tract.
4. Enhances urge for food and digestive operate: A pilot examine indicated that common observe of this cleaning kriya not solely clears the digestive tract but additionally improves urge for food ranges in wholesome adults. Higher urge for food typically displays improved digestive operate and intestine signalling.
5. Secure for gentle use in hypertension (beneath steerage): Pilot analysis suggests {that a} milder model of the observe (Laghu Shankha Prakshalana) may be safely launched in people with important hypertension, probably supporting measures that support blood strain administration as a part of a broader yoga life-style.
6. Cleanses your entire digestive tract: In contrast to enemas or native colon cleanses, Shankha Prakshalana entails flushing your entire digestive system from the abdomen by way of to the massive gut utilizing heat saline water and motion. This thorough strategy helps take away previous faecal matter and mucus which will in any other case stay deeper within the intestinal folds.
7. Promotes lightness and psychological well-being: Though extra analysis is required, many practitioners and observational stories describe a way of lightness and bodily consolation after the observe, doubtless because of the elimination of stagnant waste and enchancment in intestine motility. Conventional yoga texts assist this as a preparatory kriya for deeper meditation and calm.
FAQs Shankha Prakshalana
1. What’s the finest time of day to practise Shankha Prakshalana?
One of the best time is early morning on an empty abdomen, ideally between 6–7 am. That is when digestion is calm, the intestines are empty, and the physique responds effectively to cleaning.
2. Do I have to quick earlier than practising Shankha Prakshalana?
Sure. It’s best to practise the kriya solely after a gentle dinner the earlier evening and with no meals within the morning. A transparent abdomen helps the saltwater transfer easily by way of the digestive tract.
3. What if the water doesn’t come out throughout the observe?
If water doesn’t move out after the primary few rounds, repeat the asanas slowly with out forcing the bowels. Most individuals begin eliminating after the third spherical. If there may be nonetheless no motion, cease the observe and relaxation.
4. Can I drink plain water as a substitute of salt water?
No. Plain water will get absorbed rapidly by the intestines and doesn’t cleanse the digestive tract. Saltwater stays contained in the intestine and helps the total washing impact.
5. How ought to I put together my physique earlier than doing Shankha Prakshalana?
For two–3 days earlier than the observe, keep away from heavy, fried, or spicy meals. Consuming easy meals helps cut back mucus and prepares the intestines for cleaning. Gentle yoga or strolling additionally helps.
6. Can I do different yoga practices on the identical day?
Keep away from all robust yoga practices on the day of Shankha Prakshalana. As an alternative, relaxation, keep heat, and permit your digestive system to get well. Mild respiration or meditation is ok within the night.
7. How lengthy ought to I observe the particular weight-reduction plan after the kriya?
Comply with the easy weight-reduction plan of khichdi, ghee, and mushy meals for no less than at some point. Keep away from spicy, oily, bitter, or processed meals for at least one week to guard the cleansed digestive lining.