Things You'll Need:
- small cup or neti pot
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Step 1
Practice the kriya called "tratak" by gazing at a small object intently. Items commonly used include a candle frame, religious symbol, or object from nature. Sit comfortably a few feet from the object and fix your eyes and your attention on it. After a minute or so, or when your eyes begin to feel uncomfortable, close them and visualize the object at the point of your third eye (between and slightly above the eyebrows). Repeat this process of gazing and visualizing for as long as you like. This exercise is supposed to strengthen the eyes and concentration.
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Step 2
Practice the kriya called "kapalabhati", which is a breathing exercise. Generally this exercise is part of the warm up for every session of Sivananda yoga. Sit comfortably and focus on your breathing. Inhale deeply, then exhale quickly, forcefully, and completely. Continue inhaling quickly, then exhaling forcefully, for several repetitions. Take a deep, slow breath or two, then repeat the exercise. Start with three rounds of twenty exhalations each, building up to more as you feel able. This kriya cleans the lungs and builds energy.
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Step 3
Practice the kriya called "neti" by cleaning your nasal passages. Neti is possibly the best known kriya, because of the popularity of neti pots. While a neti pot is convenient for this practice, you can also use a small cup or other vessel. Prepare some lightly salted lukewarm water. In the bath, or while holding your head over a sink, tip your head slightly to one side and pour a little water into your upper nostril. the water should come out your other nostril, or, if that nostril is blocked, out your mouth. Repeat on the other side, then blow your nose and rinse your mouth out. Neti can be practiced daily, but is especially helpful when you feel congested or like you may be getting a cold.
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Step 4
Practice the kriya called nauli by churning your abdomen. In a standing position, exhale, squat slightly, bend forward and rest your hands on your thighs. With your breath still out, suck in the sides of your abdomen, isolating a central column of muscle. Attempt to churn this muscle in and out and from side to side. Inhale and come up to a standing position. This kriya definitely takes practice, but it will come with time.
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Step 5
Consult an advanced yoga practitioner to learn the kriyas vastra dhauti and basti. vastra dhauti involves slowly swallowing a very long strip of gauze, then pulling it back up through the mouth in order to clean the stomach and esophagus. Basti is similar to an enema, but is performed by sitting in or over a basin of water. Both of these kriyas cleanse and support the digestive system.
