Tratak is a Sanskrit word that means ‘to look’ or ‘to gaze’. It involves gazing at an object, without blinking. It leads to higher awareness.

Choice of object

It can be almost anything from a flower, a black dot on a white sheet, or the flame of a burning candle.

Jal Neti is a process of cleansing the nasal passage with salt water. It is one of the six kriyas (cleansing techniques) and aids free breathing, helping one remain in good health.

A pot or lota (pitcher) is used to introduce salt water into the nostrils.

A teaspoon of salt is used per half litre of pure lukewarm water.

‘Kapala’ in Sanskrit means skull, while ‘Bhati’ means shine. So ‘kapalabhati’ means an exercise that makes the skull shine. It’s one of the six ‘kriyas’ (cleansing techniques) that helps purify the skull and the lungs.

Technique

• Sit cross-legged, with your back straight. Rest your hands on your knees.
• Inhale deeply through your nose, expand your abdomen and exhale with forceful contraction of the abdominal muscles. (Pull the abdomen in by quickly contracting the abdominal muscles and exhale through the nose). Air is pushed out of the lungs due to contraction of the diaphragm.
• Next, inhale again without putting any effort. Relax and the lungs will automatically expand with air.
• Begin with 15 respirations. After completing, inhale and exhale deeply. This is one round. One can start off by three such rounds.
• During this process, there should not be any unwanted movements.

Benefits

Constipation is a common problem for people with a sedentary lifestyle.

The condition should be treated or else it could lead to more serious problems.

Regular yoga can help one overcome the condition.