Shatkarma: 6 Hatha Yoga Kriyas for Purification and Their Benefits

Shatkarma: 6 Hatha Yoga Kriyas for Purification and Their Benefits

Shatkarma (also known as the six actions) refers to a set of yogic cleansing practices in Hatha Yoga designed to purify the body, clear blockages in the energy channels (Nadis), and enhance physical, mental, and spiritual well-being. These six techniques are essential tools for yogis to maintain health, improve vitality, and prepare for deeper stages of meditation and pranayama.

The word Shatkarma comes from the Sanskrit words “Shat” meaning six, and “Karma” meaning action, and it refers to the six purification practices that cleanse the body, mind, and energy system.

The 6 Shatkarmas (Hatha Yoga Kriyas) and Their Benefits

Neti (Nasal Cleansing)

• Technique: Neti involves cleaning the nasal passages to clear out excess mucus, toxins, and allergens. It is performed by using a Neti pot, a small device filled with saline water that is poured through one nostril, allowing it to exit through the other.
• Types:
  • Jala Neti(water-based): Uses a saline solution to cleanse the nasal passages.
  • Sutra Neti(thread-based): Involves inserting a sterilized cotton or silk thread through the nostrils and gently pulling it through to clear the nasal passages.
• Benefits:
  • Clears the sinuses and nasal passages, improving airflow.
  • Reduces allergies and sinus infections.
  • Enhances the sense of smell and mental clarity.
  • Improves pranic flow and prepares the practitioner for pranayama (breathing exercises).

Dhauti (Gastric Cleansing)

• Technique: Dhauti involves various methods to cleanse the digestive tract and eliminate toxins from the stomach and intestines. There are multiple forms of Dhauti:
  • Vaman Dhauti: Induced vomiting by drinking salty water and then vomiting it out to cleanse the stomach.
  • Vastra Dhauti: Swallowing a long piece of cloth and then pulling it out to cleanse the digestive tract.
  • Danta Dhauti: Cleaning the teeth and gums.
• Benefits:
  • Purifies the digestive system, enhancing digestion and metabolism.
  • Removes toxins (Ama) from the body.
  • Helps in alleviating chronic constipation, bloating, and indigestion.
  • Detoxifies the liver and stomach, which improves overall health

Basti (Colon Cleansing)

• Technique: Basti involves a yogic form of colon cleansing, typically using water or air, similar to an enema. The practitioner either uses water (Jala Basti) or other techniques to cleanse the large intestine.
• Benefits:
  • Cleanses the colon, removing impurities and toxins.
  • Improves digestion, and helps in the prevention of constipation and bloating.
  • Stimulates the elimination process and enhances nutrient absorption.
  • Purifies the lower abdominal area, promoting overall health.

Kapalbhati (Breath of Fire)

• Technique: Kapalbhati is a form of rapid, forceful exhalation followed by passive inhalation. It involves sitting in a comfortable position and performing quick, short exhales while pulling the belly in.
• Benefits:
  • Clears the mind and increases mental clarity.
  • Energizes the body and promotes a feeling of freshness and lightness.
  • Strengthens the lungs and diaphragm.
  • Stimulates digestion and helps detoxify the body by expelling toxins.
  • Improves circulation and oxygenates the body.

Trataka (Concentration on a Flame)

• Technique: Trataka is a meditative practice of gazing at a fixed point or a candle flame to improve concentration and stimulate the third eye chakra (Ajna). It helps to develop single-pointed focus and mental clarity.
• Benefits:
  • Improves concentration, mental clarity, and focus.
  • Strengthens the mind and develops inner stillness.
  • Reduces mental stress and anxiety.
  • Stimulates the pineal gland, improving intuition and awareness.
  • Enhances vision by improving eye health and reducing strain.

Nauli (Abdominal Churning)

• Technique: Nauli involves the controlled movement of the abdominal muscles. The practitioner performs this by isolating the abdominal muscles and churning them in a circular motion. This technique is typically practiced after mastering Uddiyana Bandha(the abdominal lock).
• Benefits:
  • Strengthens the abdominal muscles and tones the digestive system.
  • Stimulates the digestive organs (liver, stomach, intestines) and improves digestion.
  • Improves circulation and cleanses the abdominal organs.
  • Promotes energy flow through the navel center (Manipura chakra).
  • Detoxifies the body by improving the function of the digestive and elimination systems.

Additional Benefits of Shatkarma Practice

• Purification of the Body: These kriyas clear out toxins (ama) and impurities that accumulate in the body, resulting in a healthier, more vibrant system.
• Balances the Nervous System: Through the practice of pranayama (breathwork) and meditation techniques like Trataka, the Shatkarma practices help balance the nervous system, promoting calmness and reducing stress.
• Prepares the Body for Meditation: The purification process prepares the body to sit for long periods of meditation, allowing practitioners to achieve greater spiritual awareness.
• Enhances Physical Health: By promoting good digestion, detoxification, and mental clarity, these kriyas support the overall well-being of the practitioner.

How to Practice Shatkarma Safely

• Seek Guidance: Many of the Shatkarma techniques are advanced practices that require proper guidance from an experienced instructor. It’s important to learn them under supervision to ensure they are performed correctly and safely.
• Be Mindful of Your Body: Some of the practices, like Dhauti and Basti, can be intense, so they are not recommended for individuals with certain medical conditions, like heart problems or gastrointestinal issues. Always listen to your body and avoid practices that cause discomfort.
• Practice Regularly, but Not Excessively: The Shatkarma practices are meant to be performed as part of a holistic yoga practice, not daily cleansing rituals. Practice them regularly but with balance to avoid overstimulating the body.

Conclusion

Shatkarma is an integral part of Hatha Yoga, designed to purify the body and mind. By incorporating these six kriyas into your practice, you can experience enhanced health, vitality, and mental clarity. These practices not only cleanse the physical body but also support the mental and emotional aspects of well-being, setting the foundation for deeper meditation and spiritual growth. However, it’s crucial to approach Shatkarma with care, ideally under the guidance of a skilled teacher, to ensure that you perform these techniques safely and effectively.