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 the whole digestive tract from the abdomen to the anus. It’s also generally known 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.
Not like different cleaning strategies the place water is vomited out, this kriya permits the water to move naturally by the intestines. You drink heat salt water in small rounds after which carry out a sequence of 5 actions known as Shankha Prakshalana asanas. These asanas assist information the water by 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 primary goal of Shankha Prakshalana is to stimulate pure bowel motion with out using medicines or harsh purgatives.
It helps the bowels clear easily by utilizing heat salt water and delicate motion, lowering the possibilities of unintended effects.
This kriya can be an essential a part of the Ayurvedic rejuvenation technique generally known as Kaya Kalpa.
Right here, kaya means physique and kalpa means transformation. So, the observe is seen as a approach to bodily renew and cleanse the physique from inside.
On this method, Shankha Prakshalana shouldn’t be solely a cleaning approach.
It’s a holistic observe that removes inner 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 particular sequence of 5 asanas:
- Tadasana
- Tiryaka Tadasana
- Katichakrasana
- Tiryaka Bhujangasana
- Udarakarshan
Every posture is finished eight instances 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 saved at 38–40°C, which is gently heat. This temperature helps loosen outdated stool and mucus, making it simpler for the bowels to launch.
Salt is added in order that the water doesn’t get absorbed too shortly into the bloodstream.
This permits the water to remain contained in the digestive tract and transfer by it easily till it exits by 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 the massive gut,
- and eventually out of the physique.
This course of washes away toxins, outdated waste, and mucus, leaving the digestive tract clear.
Physiological results of Shankha Prakshalana
1. Promotes Peristalsis: The kriya washes the whole 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 Removing): When peristalsis will increase, meals passes shortly from the abdomen into the small gut. Right here it mixes with bile. As a result of the bowel motion is extra lively, bile can be eliminated extra simply. Since ldl cholesterol is used to provide bile, the physique makes use of extra ldl cholesterol when bile is emptied often. This will likely 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, bettering general 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 peaceful, relaxed state, generally known as parasympathetic dominance.
This results in:
- a way of general renewal
- a quieter thoughts
- higher digestion
- decreased stress
Shankha Prakshalana asanas (sequence of 5)
It includes 5 asanas in following order as described beneath:
1. Tadasana
- Stand separating the toes 15-18 inches.
- Deliver your arms ahead to the shoulder stage and interlock the fingers.
- Prolong them overhead with palms in the direction of the ceiling.
- Raise the heels and stretch the physique upwards so far as attainable.
- Then launch bringing the heels and arms 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 chill out.
- Then bend in the direction of the best 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 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.
- Deliver your proper hand across the physique to be positioned on the left shoulder bending the best elbow.
- Flexing the left elbow wrap the left arm across the twisted again in the direction of the best putting the hand on the waist.
- Lastly, flip the neck in the direction of the left twisting the whole physique to the left.
- Launch and repeat on the opposite aspect.
The twisting concerned within the asana exerts strain into the intestinal muscle tissues. It causes the circulate of water downwards.
4. Tirayaka bhujangasana
- Lie down in a susceptible place.
- Increase your head to deliver chin to the ground.
- Deliver your arms 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 take a look at your left heel, retaining the left arm straight.
- Come again to the middle after which chill out on the ground.
- Repeat the identical on the best aspect.
This asana opens the ileocecal sphincter muscle and saline water reaches the big gut. Thereby, clearing the whole pathway until right here.
5. Udarakarshan
- Preserve the toes hip-width aside.
- Sit bending the knee with soles on the bottom.
- Preserve your arms on knees.
- Push the best knee with the hand to deliver it close to the left foot.
- Now, push the left knee in the direction of the best.
- 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 best foot.
This final pose is useful in squeezing the big 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 could 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 ample 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 involved 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 instances every to finish the primary spherical. Drink one other 2 glasses repeating all of the asana, 8 instances 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 eventually clear water will move out of the anus.
3. Publish-procedure – eat & chill out
After the evacuation of clear water, cease the method and lie down in shavasana. Calm down the physique for 45 minutes sustaining full silence.
Following the resting interval of 45 minutes, eat the khichdi on time. Eat a ample 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 hold resting the next day as properly. Don’t repeat this system greater than twice a 12 months.
Period – The method of shankha prakshalana have to be accomplished in a day as described above.
Alternatively, newbies 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 hold growing one spherical to finish the course in 6 days.
Forms of Shankhaprakshalasna
Based mostly on the amount of saline water, Shankha prakshalasna is 2 varieties;
1. Laghu shankha prakshalana
Laghu means much less or quick. 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 approach 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 instances every.
- Drink 2 glasses of saline water and repeat the asanas eight instances every.
- Repeat it another time after which go to the bathroom.
- Examine 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. It is very important 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 entering into.
Who ought to keep away from this observe
Keep away from the kriya when you’ve got:
- Coronary heart illness or hypertension
- Weak kidneys
- Being pregnant
- Gastric or intestinal ulcers
- Extreme again ache
- Latest belly 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 at the least per week.
- No alcohol, cigarettes, or medication for a month after the kriya.
- Preserve 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 help common bowel motion and enhance general bowel well being when practised often, lowering 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 hostile results.
2. Helps colon cleaning for medical procedures: Analysis evaluating Shankha Prakshalana with normal bowel preparation options discovered that this yogic approach 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. Might assist scale back digestive discomfort: Proof from critiques of scientific research has discovered that the approach could assist handle signs of digestive irregularities reminiscent of constipation, IBS, and belly discomfort. These advantages are probably because of improved peristalsis and coordinated motion of the gastrointestinal tract.
4. Enhances urge for food and digestive perform: A pilot examine indicated that common observe of this cleaning kriya not solely clears the digestive tract but in addition improves urge for food ranges in wholesome adults. Higher urge for food usually displays improved digestive perform and intestine signalling.
5. Protected for gentle use in hypertension (below steerage): Pilot analysis suggests {that a} milder model of the observe (Laghu Shankha Prakshalana) could be safely launched in people with important hypertension, doubtlessly supporting measures that help blood strain administration as a part of a broader yoga life-style.
6. Cleanses the whole digestive tract: Not like enemas or native colon cleanses, Shankha Prakshalana includes flushing the whole digestive system from the abdomen by to the big gut utilizing heat saline water and motion. This thorough strategy helps take away outdated 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 experiences describe a way of lightness and bodily consolation after the observe, probably because of the removing of stagnant waste and enchancment in intestine motility. Conventional yoga texts help this as a preparatory kriya for deeper meditation and calm.
FAQs Shankha Prakshalana
1. What’s the greatest time of day to practise Shankha Prakshalana?
The most effective 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 properly 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 the digestive tract.
3. What if the water doesn’t come out through 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 an alternative of salt water?
No. Plain water will get absorbed shortly 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 scale 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 recuperate. Light respiratory or meditation is ok within the night.
7. How lengthy ought to I observe the particular food plan after the kriya?
Observe the straightforward food plan of khichdi, ghee, and comfortable meals for at the least at some point. Keep away from spicy, oily, bitter, or processed meals for at least one week to guard the cleansed digestive lining.