Yogic cleansing practices, known as Shatkarma or Shatkriya, form an essential part of the traditional yogic lifestyle as outlined in ancient texts like the Hatha Yoga Pradipika. These techniques are designed to purify the body, mind, and energy pathways, facilitating overall health and spiritual progress. By removing physical toxins and mental clutter, these practices create a foundation for deeper states of meditation, greater vitality, and enhanced focus.
The term Kriya is derived from the Sanskrit word Kri, meaning "to do." It refers to deliberate and conscious rituals aimed at purifying both the body and mind. There are six primary Kriyas in yoga, each with a specific purpose:
Jala Neti – Nasal cleansing to enhance respiratory health.
Vaman Dhauti – Cleansing of the digestive tract for improved digestion.
Nauli Kriya – Abdominal massage to tone and stimulate the internal organs.
Shanka Prakshalana (Basti) – Colon cleansing for detoxification.
Kapalabhati – Skull-shining breath to cleanse and energize the respiratory system.
Trataka – Focused gazing (often at a candle) to cleanse and sharpen vision while enhancing concentration.
While these six are among the most recognized practices, they are not the only yogic techniques aimed at purification. Other methods also exist, addressing the body and mind in nuanced ways, which we will explore further.
Beyond their physical benefits, these practices are deeply intertwined with yoga’s goal of balancing the body's energy systems (Nadis) and allowing life-force energy (Prana) to flow freely. Although they may initially seem unconventional, particularly in the modern context, these cleansing rituals are essential tools in the yogic tradition, designed to remove physical, emotional, and spiritual blockages.
It’s important to note that due to the technical nature of these practices, they should only be performed under the guidance of a qualified teacher to ensure both safety and effectiveness. In this article, we’ll delve deeper into these six primary Shatkarmas and introduce other valuable yogic purification techniques that continue to benefit practitioners in both traditional and modern wellness contexts.
Nasal Cleansing (Jala Neti) - Nasal Cleansing
Nasal cleansing, or Neti, is a traditional Kriya (cleansing technique) that has been practiced by yogis in India for over 5,000 years. Though it may seem unusual at first, many people come to enjoy it and make it a regular part of their daily routine, much like brushing their teeth. When practiced consistently, Neti helps to harmonize the mind, body, and soul, and prepares individuals for a deeper state of awareness.
The Importance of Nasal Cleansing
The nose is a remarkable organ that filters the air we breathe, preventing dust, bacteria, and other particles from entering the lungs. Keeping the nasal passages clean and healthy is vital for maintaining overall respiratory health. In yogic practice, Neti is an effective way to achieve this.
How to Practice Jala Neti (Water Neti)
Water Neti is a simple technique that can easily be done at home. Here's how:
Dissolve a teaspoon of non-iodized sea salt into a glass of lukewarm, non-chlorinated water.
Pour the saltwater solution into a Neti pot, which resembles a small teapot designed for nasal irrigation.
Tilt your head back slightly and insert the spout of the neti pot into your right nostril.
Lean your head slightly forward and to the left, allowing the water to flow out of the left nostril. During this process, breathe through your mouth.
Pour half of the water through the right nostril, then repeat the process on the left side.
Afterward, forcefully exhale 3 to 5 times through each nostril while keeping the other nostril closed. Be sure to keep your mouth open to prevent water from entering your ears.
Once you've completed these steps, your nasal cleansing is finished!
Benefits of Neti
Regular practice of Neti offers a range of health benefits, including:
Relief from headaches
Enhanced vision
Prevention of colds and relief from blocked sinuses
Alleviation of hay fever and pollen allergies
Calming of the nervous system, reducing stress
Incorporating Neti into your routine can significantly improve your respiratory health and overall sense of well-being.
Vaman Dhauti - Cleansing of the Digestive Tract
Vaman Dhauti, part of Hatha Yoga’s cleansing practices, is used to purify the upper digestive tract through voluntarily induced vomiting. This technique helps flush out toxins and impurities, promoting a healthy digestive system. It must only be done under the supervision of an expert and by strictly following proper guidelines.
What is Vaman Dhauti?
Also known as Kunjal Kriya, Vaman Dhauti involves drinking a large quantity of lukewarm salty water and then expelling it through vomiting. This process clears the digestive system and can help alleviate issues like acidity and other digestive disorders.
Preparation for Vaman Dhauti
Hygiene: Ensure your hands are clean and your nails trimmed to avoid discomfort during the practice.
Water Preparation: Prepare about 2 liters of lukewarm water (at body temperature) per person. Add 1 teaspoon of sea salt or Himalayan salt per liter of water. In Yoga, it is believed that lukewarm water mixed with salt is not readily absorbed by the body, allowing it to be flushed out effectively. Any remaining water or salt will be excreted naturally through urine or sweat.
Technique for Vaman Dhauti
Location: Choose a suitable spot near a sink or toilet.
Drinking the Water: Drink at least 6 glasses of the prepared water, quickly and consecutively. Avoid sipping the water slowly; it is crucial to drink it fast to fill the stomach.
Inducing Vomiting: Once the stomach is full, the urge to vomit should arise naturally.
Positioning: Lean forward, keeping your torso as horizontal as possible to allow easy expulsion of water.
Triggering the Reflex: Open your mouth and use the middle and index fingers of your right hand to press the back of your tongue. Gently rub and press this area to stimulate vomiting.
Expelling Water: The water should flow out of the stomach quickly. If this does not happen, it may mean the fingers are not positioned far enough back on the tongue or the tongue isn't being pressed firmly.
Relaxing: The more you relax in the process, the easier it will become. You may remove your fingers from your mouth during the water expulsion, though it's not mandatory.
Repeating the Process: Once the water flow stops, repeat the process until the stomach is fully emptied.
Important Notes
Ensure the practice is performed under proper guidance.
Drink the water quickly to fill the stomach.
Continue until the stomach is completely emptied of water, which ensures effective cleansing.
By following these steps, Vaman Dhauti helps maintain a clean digestive system, promoting overall health and well-being.
Nauli Kriya - Abdominal Cleansing Practice
Nauli Kriya is a dynamic yogic cleansing practice designed to tone and detoxify the abdominal region. Derived from the Sanskrit word Nauli, meaning "to churn," this technique involves isolating and rotating the abdominal muscles in a rhythmic manner. It is one of the six classical Shatkarmas (cleansing techniques) in Hatha Yoga and is highly regarded for its physical, energetic, and spiritual benefits.
Purpose of Nauli Kriya
The primary goal of Nauli Kriya is to cleanse and strengthen the digestive system. By massaging the internal organs, it promotes improved digestion, stimulates the metabolic rate, and removes toxins from the abdominal region. Additionally, it balances the body’s energy flow and enhances vitality, preparing the practitioner for advanced yogic practices.
Benefits of Nauli Kriya
Digestive Health: Massages and tones the stomach, liver, intestines, and pancreas, improving digestion and assimilation of nutrients.
Detoxification: Aids in removing toxins from the digestive system and abdominal cavity.
Core Strengthening: Strengthens the abdominal muscles, contributing to overall core stability.
Hormonal Balance: Stimulates endocrine glands, improving hormonal regulation.
Energy Balance: Harmonizes the body's pranic energy by clearing blockages and revitalizing internal systems.
Stress Relief: The rhythmic motion has a calming effect on the nervous system, alleviating stress and mental tension.
Shankha Prakshalana - A Cleansing Practice for the Digestive System
In the practice of yoga, Shankha Prakshalana Kriya stands out as a powerful cleansing technique for the entire digestive system, from the mouth to the anus. The term "Shankha" means "conch" in Sanskrit, symbolizing the shape of our digestive system, and "Prakshalana" means "cleansing." This ancient practice offers a holistic approach to purifying the body, often used in Ayurveda for its ability to transform both physical and mental health.
What is Shankha Prakshalana?
Unlike other yogic cleansing techniques, Shankha Prakshalana involves drinking lukewarm saline water followed by specific asanas (postures). This method, traditionally called Varisara Dhauti ("Vari" meaning water, "Sara" essence, and "Dhauti" cleansing), effectively flushes out toxins from the gastrointestinal tract, promoting both physical detoxification and mental clarity.
According to the Gheranda Samhita, an ancient text, Shankha Prakshalana helps illuminate the body by eliminating toxins, ultimately balancing and rejuvenating the system.
Why Practice Shankha Prakshalana?
Shankha Prakshalana primarily promotes natural bowel movement without medication or side effects, and it’s a significant aspect of the Ayurvedic concept of Kaya Kalpa, meaning "physical transformation." This practice goes beyond cleansing; it renews the digestive system, creating a foundation for holistic wellness.
How Does Shankha Prakshalana Work?
The technique begins with drinking 250 ml of lukewarm saline water, followed by a sequence of specific asanas. These asanas include Tadasana, Tiryakatadasana, Katichakrasana, Tiryaka Bhujangasana, and Udarakarshanasana. Each posture is performed eight times, with a complete practice requiring 5-6 rounds of all asanas. The entire process takes around one to one and a half hours to complete.
Why Use Lukewarm Salty Water?
The saline solution (38-40°C) promotes smooth intestinal movement, loosening mucus and stagnant stool. Salt prevents the water from being quickly absorbed by the intestines, ensuring it travels through the digestive system and is eventually expelled.
The Combined Power of Saline Water and Asanas:
The saline water, combined with the movements of these specific asanas, flows through the digestive tract from the stomach to the intestines.
Here are some of the benefits of Shankha Prakshalana:
Stimulates Peristalsis: This kriya promotes the natural wave-like muscle contractions of the gastrointestinal tract, enhancing digestion and bowel movement.
Reduces Cholesterol Levels: By stimulating peristalsis, bile (containing cholesterol) is expelled more frequently, which can lead to lower cholesterol levels.
Boosts Hemoglobin Levels: This technique removes mucus that inhibits iron absorption, allowing for better iron intake, which supports hemoglobin production.
Encourages Parasympathetic Dominance: The cleansing effect promotes a calm state by balancing hormones and inducing a sense of inner peace.
The Asanas in Shankha Prakshalana
Each asana plays a specific role in moving the water and cleansing the digestive tract. Here’s a quick overview of each:
Tadasana (Palm Tree Pose): Opens the stomach valve, allowing saline water to enter the small intestine.
Tiryakatadasana (Swaying Palm Tree Pose): Moves water through the intestinal tract with lateral bends.
Katichakrasana (Waist Rotating Pose): Twisting motions create gentle pressure to encourage water movement.
Tiryaka Bhujangasana (Twisting Cobra Pose): Opens the large intestine for deep cleansing.
Udarakarshan (Abdominal Massage Pose): Compresses the intestines to expel residual waste and water.
How to Perform Shankha Prakshalana
Shankha Prakshalana can be broken down into three stages:
Preparation: Prepare around 16 glasses of saline water (2 teaspoons of salt per liter) and a simple meal of rice and moong dal khichdi cooked with turmeric and ghee. Choose a space with access to fresh air and a nearby restroom.
Cleansing Process: Drink two glasses of saline water, then perform all five asanas, each eight times. Repeat this cycle, drinking two glasses of water and performing the asanas after each round. After completing three rounds, visit the restroom. Continue until around six cycles are completed. As the practice progresses, solid waste, mucus, and toxins are eliminated, leaving the digestive system completely flushed.
Post-Cleansing Rest and Diet: After completing the process, lie down in Shavasana (Corpse Pose) for 45 minutes, followed by a meal of khichdi to support digestion. Rest throughout the day, avoid heavy physical or mental activities, and plan to take it easy the next day.
How Often to Perform Shankha Prakshalana
This powerful practice is best performed no more than twice a year due to its intensity. Beginners can ease into it by performing the technique gradually over six days, increasing one round each day until they complete the full Kriya.
Shankha Prakshalana Kriya is a profound detoxification process with benefits that span beyond the digestive system. By flushing out toxins, it revitalizes the body, boosts mental clarity, and fosters an overall sense of well-being. However, it’s essential to approach this technique with preparation, respect for its effects, and, ideally, the guidance of a trained yoga instructor.
Precautions for Practicing Shankha Prakshalana
While Shankha Prakshalana offers numerous health benefits, it’s essential to follow these precautions for a safe and effective practice:
Stop When Clear Water is Expelled: Once the body begins to release clear water, the practice is complete. Continuing further may cause unnecessary strain.
Stay Awake in Shavasana: After the kriya, rest in Shavasana (Corpse Pose) without falling asleep, as staying conscious helps the body integrate the effects of the practice.
Avoid Fluids for 2 Hours Post-Meal: Refrain from drinking any fluids for at least two hours after eating your post-kriya meal, as this allows digestion to stabilize.
Maintain a Simple Diet: Avoid chemically processed foods, spicy dishes, and non-vegetarian food for at least one month after Shankha Prakshalana to support the healing process.
Limit Certain Foods: Avoid pickles, dairy products, sweets, and acidic fruits to prevent digestive irritation and maintain the kriya’s effects.
No Cigarettes, Alcohol, or Drugs: For optimal results, refrain from smoking, drinking alcohol, or using recreational drugs for one-month post-practice.
Keep Warm: Ensure you stay warm to avoid side effects like headaches, chills, or nausea, which may arise if the body becomes too cold.
Benefits of Shankha Prakshalana
Shankha Prakshalana offers a wide array of benefits for physical, mental, and energetic health. Here are the main benefits:
Internal Cleansing: This kriya effectively clears toxins from the entire digestive tract, promoting a thorough internal detox.
Strengthens Internal Organs: It tones organs such as the liver, kidneys, stomach, and intestines, optimizing their function.
Purifies the Blood: By reducing excessive mucus, it contributes to cleaner blood and better circulation.
Boosts Metabolism and Immunity: Regular practice supports a balanced metabolism and enhances immune resilience.
Promotes Mental and Physical Rejuvenation: Shankha Prakshalana is known for its revitalizing effects, promoting mental clarity and overall vitality.
Weight Management: This technique helps manage appetite, burn extra calories, tone the body, and reduce excess weight naturally.
Increases Energy Levels: By stimulating the flow of prana (life force energy) and aligning the body’s chakras, this practice raises energy levels and promotes a balanced, energetic state.
Kapalabhati - Skull-Shining Breathing
Kapalabhati, meaning "skull illumination," is a renowned yogic cleansing practice known for its profound physical, mental, and spiritual benefits. Yogis believe that this practice not only purifies the brain but also imparts a radiant glow to the practitioner. Interestingly, modern research from as early as 1941 has shown that fine particles inhaled through the nose can reach the brain, highlighting the intricate connection between nasal breathing and brain function.
Practicing Kapalabhati aids in detoxifying the body, enhancing resistance to diseases, and restoring overall internal health. This technique purifies the blood, improves circulation, and strengthens vital organs.
The term Kapalabhati comes from the Sanskrit words Kapala (forehead or skull) and Bhati (light or shine), symbolizing the luminous clarity it is said to bestow upon the mind. The practice emphasizes forceful exhalation (Rechaka), creating a dynamic cleansing effect.
Benefits of Kapalabhati
Enhances Radiance: Promotes a glowing, lustrous face.
Mental Stability: Stabilizes the mind, fosters inner peace, and combats negative thoughts and depression.
Chakra Purification: Energizes and purifies all chakras, from the Muladhara (root) to the Sahasrara (crown), filling them with cosmic energy.
Health Benefits: Aids respiratory, circulatory, nervous, digestive, urinary, and endocrine systems.
Specific Improvements:
Relieves constipation.
Normalizes blood sugar levels.
Reduces abdominal fat and clears arterial blockages.
Strengthens abdominal organs (stomach, pancreas, liver, spleen, intestines, kidneys, and prostate).
Immunity Boost: Enhances resistance to diseases.
Comprehensive Benefits: Offers advantages that often surpass those of many asanas.
How to Practice Kapalabhati
Position: Sit comfortably in a meditative posture (such as Sukhasana or Padmasana).
Breathing Technique: Exhale forcefully and rhythmically through the nose. Allow the inhalation to occur passively and automatically.
Abdominal Movements: Engage the abdominal muscles with each exhale, creating noticeable inward and outward movements. This stimulates the lower three chakras (Manipura, Svadhisthana, and Muladhara).
Duration: Start with three minutes daily, gradually increasing to five minutes as your capacity grows.
Kapalabhati is a powerful Pranayama that rejuvenates the body and mind, preparing practitioners for higher states of awareness. It should be practiced under guidance, particularly for beginners, to ensure proper technique and avoid strain.
Trataka - Focused Gazing Practice
Trataka, meaning "to gaze steadily," is a yogic cleansing and meditative technique designed to develop one-pointed focus, improve vision, and enhance mental clarity. By concentrating on a single object, such as a candle flame, Trataka helps calm the mind, purify the eyes, and strengthen the ability to resist distractions. This practice also aids in preparing the mind for deeper states of meditation by fostering inner silence and focus.
One-Pointed Concentration Meditation
The essence of meditation lies in developing unwavering focus and avoiding distractions. Trataka offers a practical approach to achieving this, guiding practitioners toward deeper awareness and tranquility. By mastering one-pointed concentration, one can progress toward inner silence - a state of stillness that transcends the restless nature of the mind. This inner silence is not an empty void but a serene state of expansive awareness.
Candle Flame Practice
Preparation: Sit in a comfortable position in a distraction-free environment. Light a candle and place it at eye level.
Focus on the Flame: Breathe gently and focus your gaze on the tip of the candle flame without blinking. Imagine the flame burning brightly at the center of your heart.
Release Thoughts: Let go of any thoughts that arise without resistance or judgment. Continuously bring your attention back to the flame.
Deepen Awareness: With each breath, visualize the flame growing brighter and more radiant, filling your inner self with light and warmth.
Expand Beyond: Imagine the flame’s luminosity expanding beyond your body, radiating outward into the vastness of the universe.
Key Tips for Trataka and Concentration
Create a Conducive Space: Choose a quiet and distraction-free environment for practice. If one setting feels distracting, try another.
Maintain One-Pointed Focus: Concentrate solely on one object or task. Avoid dividing your attention, whether during meditation or daily activities.
Detach from Thoughts: When unrelated thoughts arise, acknowledge them without judgment and gently return to your focus. Persistent effort will lead to eventual stillness.
Progress Gradually: Begin with shorter periods of focused attention and extend them as your concentration improves. Consistent practice is key to long-term progress.
Trataka not only enhances concentration but also activates the Ajna Chakra (third eye), fostering intuition and deeper awareness. With patience and regular practice, this ancient technique can transform both your meditative experience and your ability to focus in everyday life.
Tongue Scraping
In traditional medicine, the tongue is viewed as more than just an organ for taste and speech - it's a reflection of overall health. The appearance of the tongue, including its shape, color, and texture, can indicate the body's internal condition. A healthy tongue typically has a consistent pink color, thanks to the mucosal tissues that line it.
The Link Between the Tongue and the Body
Different parts of the tongue correspond to various organs. The front one-third is associated with the lungs and heart, and a subtle curve in this region may signal grief. The tongue’s texture, created by papillae that house taste buds, connects to important nerves in the brain. The middle part of the tongue is linked to the liver, stomach, pancreas, and spleen, while the back relates to the intestines and colon. A pale or white coating on the back of the tongue can indicate the accumulation of toxins, known as ama.
The Tongue as a Reflection of Gut Health
According to Ayurveda, the condition of your tongue mirrors your digestive health. Imbalances in the body’s energy systems (Doshas) or toxicity can be identified by changes in the tongue’s color or coating.
A white tongue may signal an excess of mucus and a Kapha (phlegm) imbalance.
Red or yellow-green discoloration is linked to Pitta (bile) imbalances.
Black or brown coloring may suggest Vata (air) imbalance.
A pale tongue reflects a deficiency in Rakta Dhatu (blood).
Dryness on the tongue could indicate dehydration or an imbalance in Rasa Dhatu (nutrients).
The tongue hosts both good and harmful bacteria, and like plaque on teeth, debris can accumulate between the papillae, leading to bad breath. Keeping the tongue clean is essential for oral health.
Methods for Cleaning the Tongue
There are three common ways to maintain tongue hygiene:
Brushing: Some people use their toothbrush to clean the tongue.
Mouthwash: Herbal rinses can wash away bacteria and leave the mouth feeling refreshed.
Tongue Scraping: This practice has been recommended in Ayurveda for centuries and is now widely endorsed by dentists. It involves using a U-shaped scraper to remove toxins, bad breath, and buildup on the tongue.
What Is Tongue Scraping?
Known as Jiwah Prakshalan in Ayurveda, tongue scraping gently removes debris, bacteria, and dead cells from the tongue's surface. This practice complements brushing and flossing. Scraping can also eliminate toxins that accumulate due to poor digestion, preventing them from re-entering the body and weakening the immune system.
Benefits of Tongue Scraping
Enhanced taste: By clearing away buildup, tongue scraping helps activate taste buds, allowing you to fully experience flavors.
Natural tongue color: Scraping helps restore the tongue's natural pink hue by removing discoloration and debris.
Fresher breath: Overnight, bacteria accumulate due to reduced saliva production, contributing to bad breath. Scraping removes these bacteria.
Boosts immunity: Consistent removal of toxins strengthens the immune system, as the tongue serves as a first defense against harmful bacteria.
Improves digestion: Saliva contains enzymes that aid digestion. When the tongue is clean, taste buds send better signals to the brain, helping activate enzymes that break down food.
Organ activation: Since the tongue is connected to various organs, gentle scraping may stimulate these organs and promote overall health.
How to Scrape Your Tongue
Stick out your tongue as far as comfortably possible.
Place the scraper at the back of the tongue, avoiding the gag reflex.
Press the scraper flat against your tongue without causing pain.
Pull it forward to the tip, then spit out the debris and rinse the scraper.
Repeat 7–14 times, ensuring you cover the entire surface.
Rinse your mouth with warm water, optionally adding rock salt and turmeric for additional benefits.
Do's and Don'ts
Always clean your scraper after each use.
Avoid scraping too harshly, as the tongue is delicate.
Opt for high-quality scrapers, preferably metal ones, and avoid plastic.
Never share your scraper with others.
Avoid scraping if you have mouth sores or wounds.
Choosing the Right Tongue Scraper
Tongue scrapers come in a variety of materials, but metals like copper, silver, and gold have been used since ancient times for their antibacterial properties. Copper is particularly effective, reducing bacteria by up to 80%. It also supports the growth of healthy bacteria and helps maintain the mouth’s alkalinity. Copper’s use in ancient times for water storage was not just tradition - modern science supports its health benefits. Copper ions can even promote better lymphatic flow, contributing to a stronger immune system.
In conclusion, tongue scraping is a simple yet powerful way to support oral health and overall well-being. Investing in a high-quality scraper and making it part of your daily routine can lead to many health benefits.
Kriyas, like other elements of yoga, are powerful practices that call for respect, patience, and guidance from a knowledgeable teacher. These cleansing techniques, fundamental to traditional yoga, offer a unique approach to achieving physical, mental, and spiritual harmony. As your body and mind adapt to these practices, you can gradually progress to more advanced kriyas, always maintaining a foundation of consistency and mindfulness.
Even though kriyas have ancient roots, they are as relevant today as ever. In a fast-paced, often toxic world, kriyas offer a holistic, natural path to well-being, helping us maintain balance amidst modern-day stressors. With regular practice, even the gentler kriyas can yield profound benefits over time, offering a subtle yet transformative impact on your health and vitality.
Sources: https://artoflivingretreatcenter.org/blog/ayurveda-101-the-benefits-of-tongue-scraping/ https://himalayanyoganepal.com/vaman-dhauti-yoga-kriya/ https://rawtravel.com/insights/the-ancient-yogic-practice-of-nasal-cleansing/
DISCLAIMER: These profound yogic cleansing techniques may stir up many impurities within the physical, emotional, and mental bodies. Do the cleansing techniques attentively and responsibly and with acceptance of our health disclaimer at the bottom of page. Reach out for support if needed.
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