Mini Shankha Prakshalana

Yoga begins by cleansing and purifying the physical body. For this purpose the practices of Shatkarmas as outlined in texts like Hatha Yoga Pradipika have been given to us by the enlightened sages. For the modern practitioner like us, I have modified the traditional practice so we can incorporate into our daily schedule. I call it mini Shankha Prakshalana or it is known as Laghoo Shankha Prakshalana in the Sanskrit.

This practice should be done as the first thing once you get up in the morning. Sit on the your chair or bed or mat and drink about a liter of water (more or less depending on your body type) – the water is neither too hot or too cold. The water should be gulped down (not to be drunk very slowly) as our purpose is to cleanse the system using the water and not to absorb the water. Once you feel the water is filled all the way to your throat we are going to do the 5 exercises mentioned below in quick succession and in a dynamic way.

• Tadasana – Palm tree posture. Main focus on extending the spine and abdominal muscles. Inhale up exhale down
• Triyaka Tadasana – Swaying palm tree. Main focus on extension of spine and abdomen. No bending forward or backward; only sideways movement. Inhale center exhale sideways
• Kati Chakrasana – Waist rotations main focus on twisting from thoracic part of spine. Inhale center exhale twist
• Triyaka Bhujangasana (standing variation). Neck in neutral position and main focus on twisting of spine and abdominal areas. Inhale center exhale twist
• Udarakarshan asana – This is quite hard on the knees so I have adopted a modification to get the same benefits for the movement of abdominal areas. Spinal twist with exhale as you bring your opposite knee closer to the chest

People with heart, kidney or blood pressure problems should only practice under the guidance of a certified yoga teacher and after consulting your doctor. Should be avoided during pregnancy.