Before one can embark on the higher limbs of yoga, such as meditation and pranayama, the physical vessel must be prepared. In the tradition of Hatha Yoga, this preparation is achieved through Shatkarma (or Shatkriya). These are six specific techniques designed to cleanse the internal systems of the body. The word is derived from the Sanskrit words Shat meaning six and Karma meaning action. By purifying the body, practitioners remove toxins and imbalances, allowing energy (prana) to flow freely through the nadis (energy channels).
According to classical texts like the Hatha Yoga Pradipika and the Gheranda Samhita, without purification, pranayama practice will be ineffective, and meditation will be difficult. The six techniques are Neti, Dhauti, Basti, Nauli, Kapalabhati, and Trataka. Each of these serves a unique function, targeting different systems within the body, from the nasal passages to the digestive tract.
1. Neti (Nasal Cleansing)
Neti is the process of cleansing the nasal passage. It is arguably the most widely practiced of the six techniques today, largely due to its efficacy in dealing with respiratory issues, sinus infections, and allergies. There are two primary types of Neti: Jala Neti and Sutra Neti.
- Jala Neti (Water Cleansing): This involves using a special pot called a neti lota filled with lukewarm saline water. The spout of the pot is inserted into one nostril, and the water flows through the nasal cavity and out the other nostril. This process removes mucus, dust, and pollen, clearing the airways and improving the sense of smell.
- Sutra Neti (Thread Cleansing): A more advanced technique, Sutra Neti involves passing a rubber catheter or a soft cotton thread through the nose and pulling it out through the mouth. This method is more rigorous and is used to clear blockages that water cannot dislodge. It is usually performed under the guidance of an experienced teacher.
Benefits of Neti include relief from colds, sinusitis, and eye strain, as well as improved concentration and a calming effect on the nervous system.
2. Dhauti (Digestive Tract Cleansing)
Dhauti refers to a series of cleansing techniques focused on the alimentary canal, or the digestive tract. It is a varied group of practices, but one of the most common is Vastra Dhauti, or cloth cleansing.
Vastra Dhauti involves swallowing a long strip of thin, clean muslin cloth (about 3 to 5 meters in length). The cloth is swallowed slowly while keeping the mouth moist. The cloth remains in the stomach for a few minutes before being pulled out. This action physically removes mucus and impurities from the stomach lining, inducing a gag reflex that can also clear phlegm from the throat.
Other forms of Dhauti include:
- Kunjal Kriya (Vamana Dhauti): Drinking lukewarm saline water until the stomach is full and then voluntarily vomiting it out to cleanse the stomach and esophagus.
- Danta Dhauti: Cleaning the teeth and tongue. While this sounds basic, in classical yoga it includes cleaning the root of the tongue.
Dhauti is highly effective for digestive disorders, acidity, and asthma caused by gastric issues.
3. Basti (Colon Cleansing)
Basti is the yogic method of cleansing the large intestine. In ancient times, this was performed in a river or natural body of water using suction techniques, but in modern contexts, it is often compared to enemas.
Basti is divided into two main classifications:
- Jala Basti (Water Enema): Water is drawn into the large intestine through the anus and expelled. This softens the stool and clears accumulated waste.
- Sthal Basti (Dry Enema): This involves sucking air into the colon and expelling it without the use of water. It massages the abdominal organs and can help correct constipation.
The colon is a primary site for toxin accumulation in the body. Regular Basti practice cures digestive disorders, flatulence, and constipation. It is also said to tone the liver and spleen. In the classical yogic view, a clean colon is essential for regulating the Apana Vayu, the downward-flowing energy responsible for elimination.
4. Nauli (Abdominal Churning)
Nauli is arguably the most difficult and visually distinct of the Shatkarmas. It is an abdominal massage technique that requires considerable control over the abdominal muscles. While it is technically a kriya, it is often considered a Mudra in advanced texts due to the skill involved.
The practice involves isolating the rectus abdominis muscles (the central vertical muscles of the abdomen) and churning the abdomen in a circular motion. This is achieved by exhaling fully (breathing out) and holding the breath (Bahya Kumbhaka), then pushing the muscles forward. Once mastered, a practitioner can rotate the muscles left and right.
Nauli is powerful for massaging the internal organs, including the stomach, liver, pancreas, and intestines. It stimulates digestion, increases gastric fire, and alleviates constipation and indigestion. It is also a stimulating practice that revitalizes the entire body.
5. Kapalabhati (Skull Shining)
While often classified as a breathing exercise or Pranayama, Kapalabhati is traditionally considered a Shatkarma because of its purification properties. The name translates to "Skull Shining Breath" or "Head Purifying."
The technique involves active, forceful exhalations and passive inhalations. The practitioner sits straight and contracts the abdominal muscles sharply to push air out of the lungs through the nostrils. The inhale happens naturally as the abdomen relaxes. This process is repeated in rhythmic cycles.
The rapid exhalation expels stale air from the lungs and improves blood oxygenation. It clears the sinuses, respiratory passages, and increases lung capacity. It is also known to stimulate the abdominal organs and generate heat in the body, waking up the dormant energies within the system. Many practitioners report feeling a sense of lightness and clarity in the head after the practice, hence the term "skull shining."
6. Trataka (Gazing)
Trataka is the only practice among the Shatkarmas that focuses primarily on the eyes and the mind rather than the digestive or respiratory systems. It involves steady gazing at a single point or object.
The most common object used for Trataka is a candle flame. The practitioner sits in a dark room and places a candle at eye level about an arm's length away. Without blinking, they gaze at the flame (or the tip of the wick) for as long as possible, until the eyes water. After closing the eyes, they visualize the flame at the center of the eyebrows (the Ajna Chakra).
Trataka strengthens the eye muscles and improves vision stamina. Psychologically, it is a powerful tool for concentration (Dharana). It quiets the mind by restricting the movement of the eyes, which are directly linked to brain activity. By focusing the vision, external distractions fall away, and the practitioner turns inward, preparing the mind for deep meditation.
Conclusion
Shatkarma is a profound system of internal hygiene that goes beyond simple physical cleanliness. It is designed to harmonize the flow of prana within the body, clear the nadis, and balance the three doshas (Vata, Pitta, and Kapha) in Ayurvedic terms. While simple versions like Jala Neti and Kapalabhati can be practiced by beginners, techniques like Nauli and Sutra Neti require strict guidance from a qualified teacher. When practiced correctly, these six actions purge the body of toxins, fortify the immune system, and create a foundation of physical vitality and mental clarity necessary for spiritual growth.
