Vatsara Dhauti (वस्त्र धौति)

Yoga Practice Name

English Name

Yogic Air Swallowing

Description and Steps

Description:

Vatsara Dhauti is a cleansing technique in yoga that involves expelling air from the stomach through the mouth, a process known as "stomach exhalation." It is part of the Shat Kriyas (six purification techniques) used to detoxify the body. This practice is aimed at improving the digestive system, clearing the lungs, and stimulating the abdominal muscles. It can help to purify the gastrointestinal tract, enhance digestion, and expel toxins from the body.

Steps:

Sit in a Comfortable Posture: Sit comfortably in a seated posture, such as Padmasana (Lotus Pose) or Sukhasana (Easy Pose). Keep the spine straight and shoulders relaxed.
Deep Inhalation: Take a deep breath in through the nose, filling your lungs and abdomen with air.
Hold the Breath: Retain the breath, filling the lungs completely with air, and try to expand the stomach as much as possible.
Exhale Forcefully: Forcefully expel the air from the stomach through the mouth, as if you are pushing the air out with the help of your abdominal muscles.
Repeat the Process: After the exhalation, take another deep inhalation, retain the breath again, and repeat the exhalation. Do this for 5-10 rounds, depending on your comfort and capacity.
Relax: After completing the rounds, take a few moments to sit quietly and observe the sensations in your body. Gradually return to normal breathing.

General Benefits

Improves Digestion: Vatsara Dhauti helps in clearing the gastrointestinal tract, promoting better digestion and improving the absorption of nutrients.
Cleanses the Respiratory System: The forceful exhalation clears the air passages, making it beneficial for individuals with respiratory issues, such as asthma or bronchitis.
Strengthens Abdominal Muscles: The practice tones and strengthens the abdominal muscles, leading to improved core strength.
Stimulates the Digestive Fire: It enhances Agni (digestive fire), which can help in the efficient breakdown of food and better metabolism.
Detoxification: It helps in expelling toxins from the body, particularly from the stomach and lungs, aiding in overall detoxification.
Balances the Nervous System: The practice can calm the mind and help reduce stress, balancing the autonomic nervous system and promoting relaxation.
Boosts Immune System: Regular practice of Vatsara Dhauti may support the immune system by promoting better digestion, which is closely related to overall health.
Promotes Mental Clarity: The purification of the body through this technique can contribute to improved mental clarity and focus.
Enhances Lung Capacity: The process of forceful exhalation expands lung capacity and enhances overall respiratory health.
Improves Skin Health: By detoxifying the body, Vatsara Dhauti helps improve skin complexion and reduces acne or other skin issues.

Cautions-Limitations-Contraindications

Not for Beginners: Vatsara Dhauti is an advanced practice, and beginners should not attempt it without guidance from an experienced instructor.
Breathing Issues: Individuals with severe respiratory conditions like asthma, chronic bronchitis, or any lung disease should avoid this practice, as the forceful exhalation may worsen symptoms.
Heart Conditions: People with heart problems, such as high blood pressure or heart disease, should avoid this practice, as it may strain the cardiovascular system.
Pregnancy: Pregnant women should refrain from performing Vatsara Dhauti due to the strain it may put on the abdominal area.
Recent Surgery: Individuals who have recently undergone abdominal surgery or any surgical procedure should avoid Vatsara Dhauti, as it may disrupt the healing process.
Gastrointestinal Issues: People with digestive disorders, ulcers, or conditions like hernia or colitis should avoid the practice, as it may aggravate these conditions.
High Intensity: The intense nature of this practice may lead to dizziness, nausea, or fainting if done improperly. Always practice with caution and proper technique.
Excessive Force: Overexertion can lead to muscle strain or injury, especially in the abdominal area. Always ensure to perform the practice gently and progressively.
Children and Elderly: Vatsara Dhauti is not recommended for young children or elderly individuals, as their respiratory and digestive systems may not handle the forceful exhalations well.
Hydration: Ensure adequate hydration before and after performing the practice to avoid dehydration or electrolyte imbalance.
Supervision: This kriya should only be performed under the supervision of an experienced yoga teacher, particularly if one has health conditions or is new to the practice.

Complimentary Practice

Kunjal Kriya – Cleanses the stomach by drinking and expelling water.
Shankh Prakshalana – Purifies the entire digestive system.
Pranayama Practices (e.g., Bhastrika, Kapalbhati) – Stimulate digestion and detoxify the body.
Basti Kriya – Focuses on cleansing the lower intestines.
Agni Sar Kriya – Enhances digestive fire and abdominal health.
Neti Kriya (Jala Neti or Sutra Neti) – Clears nasal passages and supports detoxification.
Dietary Practices (Fasting or Detox Diets) – Aid the body in natural detoxification.

Similar Practices

1.Kunjal Kriya, 2.Vamana Dhauti, 3.Shankh Prakshalana, 4.Agni Sar Kriya, 5.Basti Kriya, 6.Neti Kriya (Jala Neti, Sutra Neti), 7.Pranayama Techniques (Kapalbhati, Bhastrika)

Practice Keynotes

Advanced Technique: Vatsara Dhauti is a specialized yogic practice for deep abdominal cleansing, focusing on stimulating the digestive system and improving overall gut health.
Breathing Coordination: Involves controlled inhalation and exhalation while performing the technique, ensuring proper flow of energy and aiding in digestive functioning.
Posture: Usually performed while sitting or standing in a relaxed yet stable position, ensuring ease and comfort during the process.
Cleansing Focus: Targets the entire digestive tract, providing benefits similar to Shankh Prakshalana but is more specific to internal abdominal health.
Caution: This practice requires experience, and it is not suitable for beginners. It is essential to consult a qualified instructor before attempting it.
Detoxifying Effect: Promotes the elimination of toxins from the body, improving energy levels and enhancing digestion.
Regular Practice: Should be done under expert supervision, as improper technique can cause strain or discomfort.
Holistic Cleansing: Ideal for people with high digestive issues or those looking to enhance their yogic cleansing practices.

Practice Level

Beginnner