Shatkarma is a set of yogic purifications of the body. It is a part of yoga sadhanas / practice. Their purpose is to remove impurities/ toxins accumulated in the body and are clinical in nature. It cure diseases and prepare the body for asanas and pranayama. Indeed, shatkarmas are more like preparatory exercises in yoga. They are generally practised before any asana, pranayama, mudra or advanced meditation techniques. Why? Because the purpose of these kriyas is to make the body and mind strong enough (not just externally but internally as well) to withstand any advanced practice.
Types of Shatkarma
- Neti Kriya —( Cleansing of Nasal Passages )This is nasal passage cleansing using neti pot with salt lukewarm water.
Neti is basically of 2 types, based on their procedure.
- Jala Neti — In this neti, Jala (water) is used as a cleaning tool to remove the impurities of nostrils. Using the neti pot, water is poured in through one nostril & then under the effect of gravity, it’s expelled out another nostril. Water that comes out from other nostril removes impurities from nasal pathways.
- Sutra Neti — In this neti, a rubber thread (sutra) is used to massage the nasal pathways in such a manner that it opens any blockages present in nostrils.
2. Dhauti kriya —( Cleansing of Digestive Tract) In Sanskrit, Dhauti means ‘washing‘ or ‘cleansing‘. In this process, water is drunk to full capacity which let impurities flush out from the food pipe by vomiting.
Dhauti kriya is generally of four types. Some common types of Dhauti are:
- Vamana Dhauti — Drinking a large quantity of lukewarm water and then vomit it out to removes extra mucus from the food pipe. It’s also called Kunjal kriya.
- Vastra Dhauti — In this dhauti kriya, a clean muslin cloth drowned in tepid water is swallowed and held in the stomach for a few minutes. Then it’s pulled out from mouth end that brings out impurities intestinal tract.
3. Nauli kriya — ( Cleansing of Abdominal Organs ) Nauli practice purifies the liver, spleen, urinary bladder, pancreas, gall bladder, and the intestines by its massaging effect. When all these internal organs regularly movements, the practitioner’s digestion system and appetite improve. In Nauli kriya, rectus abdominis or abs muscles are isolated either left or right or at middle of the linea alba (anterior wall in the abdomen).
On taking linea alba as a middle reference, the isolation of abs muscles on either side of it classifies Nauli into 3 types.
- Madhya Nauli — When left and right both sides abs muscles concentrated at the center wall or linea alba
- Vama Nauli — When both abs muscles are aligned left side from center wall.
- Dakshina Nauli — When both abs muscles are aligned right side from the center wall.
4. Trataka kriya — ( Cleansing of Eyes) Trataka kriya is one of the best exercise for Eye. Which involve steady and continuous gazing at any reference point. The reference point in the trataka practice could be any external object. The most common object used in Trataka for reference point is an Illuminated Candle. Consistent and correct practice of trataka increases concentration power.
Trataka can be classified into 2 categories.
- Internal Tratak is when the focus is kept on the trikuti or Third eye (a place between eyebrows) inward or upward. Internal trataka helps to awaken the third eye or Ajna chakra.
- External Tratak is the practice of gazing on some external objects continuously. External objects could be anything literally which gives you pleasure hence easy to forcefully gaze on that.
5. Kapalbhati — ( Cleansing of Frontal Lobes ) Kapalbhati works on improving the functioning of the brain. Because kapalbhati practised by yoga practitioners as a breathing technique so it’s also known as Kapalabhati pranayama. In kapalbhati, the abdominal wall rapidly draws in and out in conjunction with the breathing.
In Kapalbhati pranayama, the breathing is quite different from normal breathing.
In normal breathing,
- Inhale is active (more focused) while the exhale is passive (less focused).
In Kapalbhati breathing,
- Exhale is active (more focused) while the inhale is passive (less focused).
By emphasizing more on exhaling as compare to inhaling, kapalbhati expels more impurities out in the form of CO2 gas.
6. Basti kriya — (Cleansing of Large Intestine) Basti kriya cure almost 50% of abdominal diseases. Basti kriya is of two types based on the procedure of practices: Sthala Basti and Jala Basti.
In both techniques, water is drawn in through the anus in the large intestine and then abdominal muscles are churned while holding water inside. After churning, water is expelled out through the anus. It directly works on the purification of the central organ of the body called the colon (large intestine). Colon nourishes almost all tissues of the body.
Benefits of Shatkarma :
- Purifies the internal body, our external organs system.
- Helps to balance the Tri Doshas of a human being.
- Helps to channelize the flow of Prana in Nadis. It helps to clean the blockages of Nadis.
- Helping in connectivity of the mind, soul, and body.
- Helpful in the development of the immune system.
Also Read : Introduction to Yog Mudras : Their Benefits
