Yoga – Nethra Dhauti – Kumbhaka – Upavista konasana
Refreshing Yoga Pick Ups:
We all know how refreshing it is to have an ice-cold drink in the scorching heat or to sip a hot tea during the icy winter. Both refresh by offering relief from trying external circumstances. Certain yogic practices, which work on our subtle body or sukshma sharira, have a similar pic-me-up effect that re-infuses our lives with sparkle. There are commonly toasted yogic practices like bhastrika (bellows breath), kapalabhati (skull-cleanser), neti (nostril-cleansing), surya namaskar (sun salutation) and simhasana (lion pose). These require a teacher’s guidance. Below are the less known, but easy-to-learn yogic sparklers, which you can introduce in your lives. They will unlock and release that their stimulating impact is immediate.
1. Nethra Dhauti:
When feeling lethargic and dull, saunter off to a washbasin. Fill your mouth with water fully. Now retaining the water in the mouth, splash water on closed eyelids. This can wake you up immediately. While the water’s wake-up call is undeniable, most of the stimulating effect of netra dhauti comes from the activation of the minor blood vessels in the face and nostrils. This causes a gush of fresh blood into these micro vessels. The nasal sinuses (the hollows in the skull) are major producers of nitric oxide, which in turn dilate the blood vessels there, increasing blood flow. You will understand why this has a salutary effect on our moods: nitric oxide, because of its dilating effect on blood vessels, is also a major player in creating orgasms. With heightened ventilation, we have no choice but to feel good.
2. Kumbhaka: This means breath retention (which must be avoided by those with respiratory, blood pressure and cardiac problems). If you find yourself nodding off during an important meeting or suffer from palpitations due to overload of work or emotional pressure, try this simple technique. Focus intensely on the nostril region. Inhale and exhale a few times. Then hold the breath for a count of five. When you release this kumbhaka, you will find that automatically you inhale and exhale far deeper than is normal for you. This deep breathing in turn brings into play the entire lung, allowing the gas exchange to occur at all its three sections. When we are low, tired or stressed, the body, in a misplaced attempt to protect us, makes us use only the topmost section of the lungs (called clavicular breathing). In fact, the body does try to reverse this damage by making us unconsciously hold our breath for a few seconds in moments of extreme panic or surprise. But in yoga, when we learn to do it gently and with consciousness, we exploit the body’s own trick to refresh.
3. Upavista konasana: Sit up, back straight, legs out in front, feet touching each other. Inhale. Exhaling, slowly move the legs apart as wide as possible. Now breathing normally, flex the toes so they point towards the torso. This will provide a powerful stretch to the legs. Try also to ensure that the back of the legs, including the back of the thighs, remain flat on the ground. Initially, this may be tough for those whose legs are very stiff. Keep the toes flexed back, placing palms on the floor, behind the thighs. Breathe normally, holding the pose for 30 seconds. Relax the pose and return to starting position. In yogic lexicon, part of the rejuvenating effect of this pose comes from it activating the mooladhara chakra, which rules our animal instincts. Also, despite being an extremely gentle practice, it is therapeutic in most ailments. This provides another reason for its jolt of freshness. It activates the body’s inner healing energies. Again, as it corrects postural defects, it impacts respiration. This affects the mind due to heightened flow of blood. When you are physically erect, it is impossible to mentally droop, this is why this pose acts as a stimulating tonic.
