How to Practice Laghu Shankhaprashalana Its Benefits and Precautions.
Laghu Shankhaprashalana, also known as the short intestinal wash, is a simplified version of the traditional yogic practice Shankhaprashalana, which is part of the Shatkarmas or six purification techniques described in ancient yogic texts like the Hatha Yoga Pradipika. While the full Shankhaprashalana cleanses the entire digestive system from the mouth to the rectum, Lagho is designed as a gentle, shorter cleansing method that is easier to incorporate into daily life. This technique promotes regular bowel movements, aids in the treatment of digestive issues, and enhances overall digestive health.
Origins and History of Shankhaprashalana
The practice of Shankhaprashalana finds its roots in the ancient yogic traditions of India. It is one of the six Shatkarmas, or cleansing techniques, outlined in the Hatha Yoga Pradipika. These purification methods were developed to prepare the body for the higher practices of yoga by cleansing and detoxifying the physical systems. In yogic philosophy, it is believed that a clean body fosters a clean mind, which is essential for spiritual growth.
Shankhaprashalana, in particular, focuses on cleaning the digestive tract, which is regarded as the seat of health and vitality. The term “Shankhaprashalana” is derived from the Sanskrit words “Shankha”, meaning conch, and “Prashalana”, meaning to wash. Just as water passes through a conch shell, this practice allows water to move through the intestines, flushing out toxins, waste, and undigested food.
Laghoo Shankhaprashalana emerged as a gentler alternative to the full practice, making it accessible to a broader range of practitioners. It’s especially beneficial for those who cannot perform the full method due to time constraints or physical limitations, yet still seek the benefits of a clean and well-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
- Add about 1 teaspoon of salt per liter of water (same preparation as Purna Shankhaprashalana).
- Perform this practice in the morning on an empty stomach, before consuming any food or drink.
- Allocate about an hour for the entire practice, including rest afterward.
The Process
- Begin by drinking two glasses (about 500 ml) of the warm salted water quickly.
- 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:
This practice should not be performed by individuals with severe gastrointestinal disorders, ulcers, high blood pressure, or heart disease. Pregnant women and those who have recently undergone surgery should also avoid this practice. Always consult a qualified yoga instructor or healthcare provider if you have any underlying health conditions.
Final Words:
Lagho Shankhaprashalana is a simple, safe, and highly effective method for promoting digestive health. It offers a gentle way to cleanse the intestines, relieve constipation, and improve overall gut function. Regular practice can help maintain digestive balance and prevent the buildup of toxins in the body, making it an essential tool for anyone looking to enhance their health and well-being.
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