SAÑKHAPRAKSÁLANA

SAÑKHAPRAKSÁLANA
Sthiti: Tádasana
Practice  
Drink a glass or two of lukewarm saline water.
Perform the following exercises:

Step I:  Tádasana Stretch
Stand with the legs about 10  cms.  apart, and arms by the sides.
Steady the body and distribute the weight on both feet.
Raise the arms above the head. Interlock the fingers and turn the palms upward.
Bend the neck backwards  and look at the back of the hands.
Inhale and stretch the arms  and chest upwards. Raise the heels to come up on the toes.
Stretch the whole body from toes to the fingers, without  disturbing  the balance. Do not  move the position of the feet.
Hold the breath in this position for a few seconds.
Exhaling, lower the heels and bring the hands to the top of the head.
Repeat the same 8 to 10 times.

Note
If you are not able to maintain the balance while you are looking at  up the back of the hands, you may look and concentrate on a point on the  wall in front of you.

Step II: Swing Tádasana.

Sthiti: Tádasana
Practice

Fix the gaze on a point directly in front.
Interlock the fingers and turn the palms upwards.
Inhale and raise the arms over the head.
While exhaling bend to the right side from the waist.
Do not bend forward or backward or twist the trunk.
Hold this position for a few seconds while retaining the breath outside.
Inhale and slowly come to the upright position.
Repeat on the left side.
Practice 8 to 10 times on both sides.

Step III: Waist twisting posture

Sthiti: Tádasana
Practice
Stand with the legs about half a meter apart and arms by the side.
Inhale deeply while raising the arm to the shoulder level. Exhale and twist the body to the left.
l Bring the right hand to the left shoulder and encircle the left arm around the back. Look over the left shoulder as far as possible.
Keep the spine erect.
Accentuate the twist and feel the stretch in the abdomen.
Inhale and return to the starting position.
Perform the rotation smoothly without jerking or stiffness.
Repeat the same on the other side.
Practice 8 to 10 times each side.

Step IV: Bhujañgásana Twisting

Sthiti:  Prone Posture
Practice
Lie down on your abdomen either with legs half a meter apart or close together. The toes rest on the ground. Place the palm by the side of the chest.
Assume the final position of Bhujangásana.
Twist the head and the upper portion of the trunk and look over the right shoulder to look at the heels.
In the final position, the arms remain straight or slightly bent as the shoulders and the trunk are twisted.
Feel the stretch of the abdomen and the back .
Return to starting position.
Repeat the same on the other side.
Practice 8 to 10 times each side.

Step V : Crow Twisting

Sthiti: Tádasana
Practice
Sit in the squatting position with feet about one foot apart and place the hands on the knees.
Inhale deeply. Now exhale completely and bring the right knee to the floor near the left foot.
Using the right hand as a lever, push the right  knee towards the left, simultaneously twisting the trunk and neck  to the left.
Keep the toes of the right foot on the floor or stretch out the toes and sit on the right heel.
Try to squeeze the lower abdomen with the combined pressure of both the thighs.
Look over the left shoulder.
Repeat the same to other side.
Practice 8 to 10 times each side.
At this stage you may feel the urge to empty the bowel. Proceed to the toilet, empty the bowel in a relaxed mood and come back to continue the practice.
Come to Ùavásana position and practice deep relaxation technique(DRT).

Note
If you are not able to defecate after the first round of exercise, again drink a glass or two of lukewarm saline water and repeat the same practice. If you are not able to defecate even after five rounds, stop practice and relax in DRT for about half an hour. The extra water will be excreted in urine after some time.
This is to be done early morning on an empty stomach.
Eat kichadi  (rice and dhal boiled together)  half an hour after the practice and you may add about one to two-tea spoon pure ghee.  Lunch should be simple, vegetarian and less  spicy  diet. Avoid spicy food for the day.

Benefit
It offers a complete wash out to alimentary canal. Keeps health of abdominal organs by removing all impurities. Cures chronic constipation, irritable bowel syndrome, inflammatory bowel disorder, mal absorption syndrome, dyspepsia (indigestion) and piles etc.  very good for adults with diabetic mellitus.

Limitations
People with hypertension, heart disease and general debility must avoid this practice.