The human body is incredibly resilient, capable of enduring weeks of stress, indulging in heaps of junk food, and entertaining ceaseless negative thoughts without showing any signs of weakness. However, over time, this negativity can begin to contaminate your body, compromising your health and causing significant harm to your spiritual and emotional well-being.
Exploring the Shat Kriyas in Yoga
Enter the Shat Kriyas, also known as Shatkarma Kriyas, a series of yogic cleansing practices designed to purify the internal body and reset the system. This ancient yogic cleanse frees the body of accumulated toxins and waste, creating a clean slate where positive thoughts can flourish and everyday experiences can feel more vibrant.
Whether you require a complete mind-body cleanse or seeking to deepen your yoga asana practice, the Shat Kriyas are essential for restoring your body to its true and most powerful state.
Learn How You Can Safely Practice Each Technique in the Comfort of Your Own Home
The Shat Kriyas, also known as Shatkarma Kriyas, are six cleansing techniques commonly utilized in Hatha yoga to harmonize the three doshas and prepare the mind and body for practice.
In Sanskrit, Shat means ‘six’ and Kriya translates to ‘activities’, literally meaning six activities. According to the Hatha Yoga Pradipika, the six yogic cleansing practices are as follows:
1. Dhauti – Internal Cleansing
2. Basti – Yogic enema
3. Neti – Nasal Cleansing
4. Nauli – Abdominal Massaging
5. Trataka – Concentrated Gazing
6. Kapalbathi – Sinus Cleansing
Each Kriyas targets a specific body part, eliminating toxins such as mucus, gas, acid, urine, sweat, and stool.
In addition to ridding the body of unwanted waste, these yogic cleansing exercises also eliminate impurities from the mind. The outcome is a complete mind-body cleanse with numerous short- and long-term health benefits.
What Are the Benefits of Kriyas?
Engaging in the Shat Kriyas can be likened to giving your vehicle a tune-up once or twice a year. Just as it is essential to maintain optimal functioning at work and prevent unexpected breakdowns in the middle of the grocery store, these yogic cleansing practices are crucial for the well-being of your body.
The Kriyas work to flush out toxins from the internal body, cleansing major organs, and restoring balance to the unique energies that flow within. Research indicates that these practices have positive long-term effects on the body. For instance, Dhauti Kriya has been shown to improve respiratory functions and alleviate digestive disorders. Trataka and Kapalbathi have been found to enhance cognition, while Neti is particularly effective in managing rhinosinusitis.
Overall, this purifying yoga cleanse offers a range of health benefits, including strengthening the immune system, improving metabolism, aiding in weight loss, reducing stress, and promoting mind and body awareness.
How to Practice the 6 Kriyas
For yogis, maintaining a clean lifestyle is essential for achieving balance both on and off the mat. There are numerous ways to detoxify and rejuvenate your body in yoga, whether through practicing detoxifying yoga poses or following a Sattvic diet. However, if you have delved into yoga cleansing during a teacher training course, you would have likely encountered a yogic cleanse that many practitioners turn to in times of need - the Shat Kriyas.
The Shat Kriyas are best practiced under the guidance and supervision of a professional. If you are new to these techniques, it is advisable to consult a qualified health practitioner before attempting them alone.
With some experience, there are a few accessible yogic cleansing exercises that can be practiced at home. Here is a simple step-by-step guide to the Shat Kriyas.
Types of Dhauti kriyas – Internal Cleansing
- Antardhauti
- Dantadhauti
- Hriddhauti
- Mulashodhana
Dhauti Kriya is a cleansing yoga practice for the stomach that can help improve respiratory functions.
Kunjal Kriya is a popular stomach cleansing exercise that involves drinking large quantities of water to induce the body to empty itself.
Another well-known variation of this yogic cleansing technique is Vastra Dhauti. This involves inserting a long cotton cloth down the throat and into the stomach to scrub the walls and remove any residual waste.
How to Practice:
Step 1: Dip a long sterilized cotton cloth in water and place one end on your tongue.
Step 2: Take a sip of water and slowly swallow the tip of the cloth, guiding it down your throat and into your stomach.
Step 3: After a few minutes, gently remove the cloth, taking another sip of water if necessary.
Basti – Yogic Enema
In the practice of Basti, individuals cleanse their colon of toxins and unwanted waste by performing a yogic enema.
Performing a yogic enema can be done independently, making it a convenient option for those who consume excessive processed foods and need to regularly detoxify their bowels.
How to Practice:
Step 1: Fill an enema kit with clean water and insert the tip into your rectum, ensuring the water remains upright.
Step 2: Bend forward slightly and relax your abdomen to create a vacuum that draws the water into your system.
Step 3: Lie down and retain the water for as long as possible. When the pressure becomes unbearable, release your bowels.
Neti – Nasal Cleansing
Neti involves cleansing the nasal passages, with Jala (water) Neti being the most popular variation in Hatha yoga.
Jala Neti entails pouring lukewarm saline water into one nostril and allowing it to flow out through the other using a specialized Neti pot.
This cleansing practice eliminates old mucus from the sinuses, enhancing airflow and promoting the circulation of prana throughout the body.
How to Practice:
Step 1: Prepare the water by adding natural salt and warming it to match the concentration and temperature of the tears.
Step 2: Fill the Neti pot with water, position the spout in one nostril, and lean forward while tilting your head to the opposite side. Breathe through your mouth and take deep breaths to facilitate water flow.
Step 3: Conclude the cleanse with a one-minute inversion, such as a headstand or shoulderstand, to dry the sinuses.
Nauli – Abdominal Massaging
Nauli Kriya is an advanced yogic cleansing technique that involves contracting and isolating the abdominal muscles to create a churning effect that cleanses the region.
Agni Sara serves as the initial phase of Nauli. While there are several other phases, beginners can start with this simple lift of the abdominal region to strengthen and purify the abdominal muscles.
How to Practice:
Step 1: Begin standing, bending your knees and placing your palms on your upper thighs.
Step 2: Take a deep breath in and exhale strongly through the nose. As your lungs empty, draw the navel back towards your spine, revealing your rib cage.
Step 3: Release the abdomen and continue the contraction and expansion until you feel the need to take a breath.
Tratak – Concentrated Gazing
Tratak is a practice aimed at improving the health of your eyes. By focusing on a single object until your eyes begin to tear up, you can enhance your eye health. While there are various variations of Tratak, candle gazing is the most popular and beginner-friendly yogic purification exercise for the eyes.
How to Practice:
Step 1: Sit comfortably in a seated position with your hands resting on your knees.
Step 2: Light a candle and place it at eye level, about an arm's length away.
Step 3: Focus your concentration on the tip of the wick and hold your gaze until your eyes begin to tear.
Kapalbathi – Sinus Cleansing
After performing Jala Neti, it is essential to thoroughly drain and dry the sinuses. Kapalbathi, also known as Skull-Shining Breath, is a technique often used to clear the sinuses and eliminate excess water. This practice is also beneficial for purifying the lungs and oxygenating the bloodstream.
How to Practice:
Step 1: Find a comfortable seated or standing position, placing your palms on your thighs and tilting your head slightly downward.
Step 2: Take three short, powerful exhales through your nostrils to expel any moisture.
Step 3: Repeat this breathing technique while turning your head to the left and then to the right.
Final Thought
In many ways, Shat Kriyas represent the ultimate mind-body cleanse. However, it is important to approach these purification exercises with caution and mindfulness. When performed correctly, these Hatha practices can cleanse your internal body and deepen your connection to yoga beyond the physical asanas.
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