How to Practice Laghu Shankhaprashalana Its Benefits and Precautions.
Laghu Shankhaprashalana, the short intestinal wash” is basically a simplified or less intense version of Shankhaprashalana its traditional yogic counterpart and one of the six purification techniques described in ancient yogic texts such as “Hatha Yoga Pradipika”. Whereas the full Shankhaprashalana flushes out all of your insides from the mouth to the rectum, Lagho is made so you can clean yourself out in a more manageable way: faster and less intense for every day use! This helps ensure healthy and regular bowel movements, supports the proper function of the colon repairs digestion and is a key to overall digestive health.
Origins and History of Shankhaprashalana
Shankhaprashalana has its origin in the vedic yoga system of ancient India. It is one of the six Shatkarmas (purifications) and serves as a preparatory step before being able to perform pranayama. These techniques were designed to purify the body in order to allow it to cope with and perform the higher practices of yoga. Yogic philosophy insists that a clear body makes for a clear mind, which is key to spiritual development.
Shankhaprashalana especially, emphasises the purification of the digestive tract – which is looked upon as the seat of health and vigor. The term Shankhaprashalana is made up of the Sanskrit words, namely ‘Shankha’ meaning – conch and ‘Prashalana’ meaning to wash. Similar to the ways water runs through a conch shell, this exercise allows water to flow through intestines, purging your body of any impurities and undigested food.
Laghoo Shankhaprashalana became a milder version of the full practice which could be adopted by wider section of population. It is particularly beneficial to those unable to do the complete practices associated with this ancient process – whether they have a time factor, physical limitation or simple wish for an effective collection of techniques that will result in a clean and optimally functioning digestive system.
Why Perform Lagho Shankhaprashalana?
In today’s modern lifestyle, digestive issues such as constipation, indigestion, bloating, and acidity are increasingly common due to processed foods, sedentary habits, and stress. Lagho Shankhaprashalana offers a natural, non-invasive way to maintain digestive health and prevent these issues from escalating into chronic problems.
The primary aim of this practice is to encourage the normal functioning of the intestines, promoting regular bowel movements and overall gut health. While the full Shankhaprashalana is a more intensive cleansing method, Lagho can be practiced regularly to maintain balance within the digestive system.
Laghoo Shankhaprashalana is also useful for preventing urinary infections, kidney stones, and other digestive disorders. Its simplicity and effectiveness make it an ideal practice for those dealing with mild digestive issues or seeking a preventative measure to maintain gut health.
Steps to perform Lagho Shankhaprashalana
Laghoo Shankhaprashalana is a straightforward process that can be completed within an hour. It involves drinking warm saline water and performing a sequence of yoga postures that facilitate the movement of water through the intestines, thereby cleansing the digestive tract. Below is a detailed guide to performing this practice.
Preparation
- 2 liters of warm water
- Approximately 1 teaspoon of salt per liter (follows the same preparation as Purna Shankhaprashalana).
- Approximately 1 teaspoon of salt per liter (follows the same preparation as Purna Shankhaprashalana).
- Please allow up to an hour to complete and rest afterward.
The Process
- Drink two glasses quickly (around 500 milliliters) of water with salts.
- After drinking the water, perform the following five Shankhaprashalana asanas eight times each. These postures are designed to help move the water through the digestive tract efficiently:
a) Tadasana (Palm Tree Pose):
Stand with your feet together and arms extended overhead. Interlace your fingers and stretch upward, lifting onto your toes. This posture elongates the digestive tract and encourages the water to flow downward.
b) Tiryaka Tadasana (Swaying Palm Tree Pose):
From Tadasana, sway from side to side, bending the torso to the right and then to the left. This lateral movement helps push the water through the intestines.
c) Kati Chakrasana (Waist Rotating Pose):
Stand with feet hip-width apart and arms extended at shoulder height. Twist the torso to the right, bringing the left hand to the right shoulder, and then twist to the left. This twisting motion stimulates the intestines and aids peristalsis.
d) Tiryaka Bhujangasana (Twisting Cobra Pose):
Lie face down with hands under your shoulders, and lift the chest into Cobra Pose. Twist the torso to the right, looking over your shoulder, then repeat on the left side. This posture helps the water reach the lower intestines.
e) Udarakarshanasana (Abdominal Massage Pose):
Squat down with feet apart, place the left knee on the ground, and twist to the right, pressing the right thigh into the abdomen. Repeat on the other side. This posture massages the abdominal area and encourages water flow through the intestines.
- After completing the asanas, drink another two glasses of warm saline water and repeat the asanas eight times each.
- Drink 2 glass of water and repeat the asana eight times.
- Drink a final two glasses of water (Total 8 glasses /2 liters in total) and repeat the asanas one more time.
- After the fourth round of asanas, go to the toilet. Do not strain to have a bowel movement, as it should occur naturally. Even if there is no immediate bowel movement, it may happen later.
- After finishing your practice, Rest for 30 mins
Post Practices:
After completing Lagho Shankhaprashalana, you may perform Kunjal Kriya (a cleansing practice where you drink and then expel warm saline water to cleanse the stomach) and Jala Neti (nasal cleansing with saline water) to further enhance the purification process.
Post-Practice Guidelines
- After completing the practice, rest for at least 30 minutes before consuming any food or drink.
- Unlike the full Shankhaprashalana, there are no specific food restrictions after Lagho. However, it is advisable to eat light and easily digestible food.
Additional Note :
- Whereas the full method completely empties and cleanses the whole digestive system, the laghoo or short method is only intended to encourage normal functioning of the intestines. It is an excellent yet simple method of encouraging good bowel movement and is ideal for those who are unable to practise the full version.
- Greater benefits may be derived by combining this practice with fasting or light food.
Frequency:
Lagho Shankhaprashalana can be performed once a week for general digestive health. In cases of constipation or other digestive issues, it may be practiced daily until the condition improves.
How Lagho Shankhaprashalana Helps the Digestive System
From a scientific perspective, Lagho Shankhaprashalana helps the digestive system in several ways:
- The combination of warm saline water and the specific asanas stimulates peristalsis (the wave-like muscle contractions that move food and waste through the intestines). This helps to flush out toxins, undigested food, and waste material that may have accumulated in the digestive tract.
- The saline water helps hydrate the intestines, which can soften stool and make it easier for the body to eliminate waste. This is especially beneficial for those suffering from constipation.
- The salt in the water prevents it from being absorbed into the bloodstream and directs it through the intestines, facilitating the cleansing process. Salt also has a mild antiseptic effect, which can help prevent infections in the digestive tract.
- The postures used in Lagho Shankhaprashalana massage the abdomen and stimulate gut motility, helping to improve the overall functioning of the intestines.
- By flushing out waste and toxins, Lagho Shankhaprashalana may help create a more favorable environment for the growth of healthy gut bacteria, which is essential for proper digestion and immunity.
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Benefits of Lagho Shankhaprashalana
- One of the primary benefits of Lagho Shankhaprashalana is that it encourages regular bowel movements, which are essential for digestive health.
- This practice can be particularly effective for those suffering from chronic constipation, as it naturally stimulates the intestines and helps in the passage of stool.
- Lagho Shankhaprashalana is beneficial for treating conditions like indigestion, acidity, flatulence, and bloating. It helps clear the digestive system, allowing it to function more efficiently.
- By promoting regular detoxification, this practice can help prevent urinary infections and the formation of kidney stones.
- Regular practice of Lagho Shankhaprashalana helps maintain a healthy digestive system, preventing the buildup of toxins and promoting better absorption of nutrients.
Cautions and Contraindications
While Lagho Shankhaprashalana is a safe and gentle practice, there are a few precautions to keep in mind:
- Do Not Force a Bowel Movement: It is important not to strain or force a bowel movement during or after the practice. Let it happen naturally.
- As with any cleansing practice, it is best to avoid Lagho Shankhaprashalana during extreme weather conditions, such as very cold or very hot days, to prevent additional strain on the body.
Contraindications:
Those who have severe gastrointestinal diseases and ulcers, high blood pressure or heart diseases, should avoid doing this. Women who are pregnant and those recently had an operation should not do it as well. As always, please consult with a professional yoga instructor or doctor if you have health issues/ challenges or past surgeries.
Final Words:
Lagho Shankhaprashalana is an easy, safe and efficient technique for improving digestive health. It provides a natural way to detoxify the gut, and relieve constipation while working on such as well. Practice on a consistent basis can help restore balance in the gut and prevent toxic build up, making this an invaluable tool for anyone looking to improve their health!
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