Sway with San

"Trātaka, look with eyes without winking ar a minute object with concentration till tears start flowing. This us termed as trātaka by ācāryas" -Haṭha Yoga Pradīpikā.  Trātaka helps to achieve one-pointed mind, increases concentrartion and strengthen the eye muscles. 

There are broadly three Trātaka techniques:

1. Candle Gazing: Sit erect and place a candle/ lamp in front of you at eye level and gaze at the light without blinking for a minute. Then close the eyes, relax and visualize the flame between the eyebrow (ājñā chakra). Repeat this a few times.

2. Frontal Gazing: Sit straight and start to concentrate and direct your eyes to concentrate between the eyebrows (ājñā chakra).

3. Nasal Gazing: Sit erect and gaze at the tip of your nose. 

While practicing try not to strain the eye muscles, close and relax the eyes as soon as you feel any pain or tiredness. 

1. Jala Netī: Add sea-salt to the glass and mix well. Use the netī-pot (if you need to buy one, it's easy to find these on Amazon) and pour the water into one nostril and tilt the head a little to one side and pour the water into one nostril and the water will flow out of the other nostril. Repeat with other nostrils. You may do this every day. 

2. Sutra Netī: You would need a catheter (you can find one on Amazon), dip the string in lukewarm salt water. Insert the catheter into one nostril and when you feel it at the back of the tongue, very carefully and slowly draw the catheter out through the mouth using index finger and thumb. Repeat with the other nostril. Practice this not more than twice a week. Note: Initially, for a few days you may sneeze but this would subside when you'll practice this regularly.

Kapālabhātī is usually practiced with pranayama. Please refer here for further information.

In Haṭha Yoga Pradīpikā, Dhautī Kriyā is outlined under one of the shatkarmas (six cleansing practices). Dhautī, translates to ‘washing’ and is divided into four parts:

1. Danta-dhautī- Cleansing of teeth

2. Hṛd-dhautī- Cleansing of throat

3. Mῡla- śodhana- Cleansing of rectum

4. Antar-dhautī- Cleansing of internal body

4.1. Plavini (Wind Purification)- Close the epiglottis and push the air to the stomach until you feel full. Now slowly emit wind noisily from the stomach through the mouth with foul gases.

4.2. Vamana Dhautī (Water Purification)- On an empty stomach, drink around 8 glasses of lukewarm salt water. Put the first two fingers of either hand to the back of the throat and vomit the water out. Meanwhile, gently keep pressing the stomach with the other hand.   

4.3. Agni Sāra (Fire Purification)- Practice Uddiyana Bandha. Now, without inhaling, relax the abdominal muscle and draw them in (in quick successions). Start with practicing 5 to 10 pumping and increase gradually.

4.4. Vastra Dhautī (Cloth Purification)- Use double gauze (three inches wide and approx. fifteen feet long). Take a bowl and add lukewarm salt water to it, dip the cloth in it. Place one end of the cloth into the mouth and the other remains in water. Start to swallow the cloth very slowly. Drink some water from the bowl to swallow the cloth more comfortably. In the beginning, swallow not more than one foot of the cloth. Retain it for a minute or so and take it out very gently. Eventually with practice once the entire cloth can be swallowed, keep it in the stomach for about two minutes and take it out slowly and gently. To lubricate the throat, have a glass of fresh milk or warm water with natural honey.

Naulī is not only practiced as a part of Hatha Yoga but also in traditional Indian Āyurvedic medicine to cleanse digestive system, stimulates gastric power, strengthens core muscles and destroys all disorders of vāta, pitta and kapha.

"With the shoulders bent down, rotate the stomach left and right with the speed of a moving eddy. This is called naulī by the siddhas (one who has attained enlightenment). Naulī is considered the crown of haṭha yoga." -Haṭha Yoga Pradīpikā. 

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To start with Uddiyana bandha in standing position (abdominal lock) and Agni Sāra (refer to Dhautī Kriyā) would be great preparatory exercises.

For Naulī Kriya, practice standing Uddiyana abdominal contraction first; now allow the center of the abdomen to be free by contracting the left and right sides to bring abdomen muscles in vertical line. This central contraction is called as Madhyama Naulī.

Once the Madhyama Naulī is fully understood and gain mastery over, next is to get control over the left and the right abdominal muscle contractions (aka dama or dakṣiṇā naulī). To contract the right side, the right hand is to press the thigh with the trunk bending slightly forward to the left. And now to contract the left side, the left hand is to press the thigh.

Bastī practice strengthens abdominal muscles, cures urinary and digestive disorders and chronic disorders.  

To practice Jalabastī, water is to be drawn into the lower colon, by creating vacuum in the intestines. Sitting in a tub in squatting position and practice naulī to create vacuum by drawing water into the large intestine. Once the water is drawn in, get out of the tub and with a few abdominal churnings, water is to be expelled from large intestine.