SHATKARMAS

Introduction
The literal meaning of Shatkarmas is six actions.
Six preliminary purifications
These also known as Shatkriyas,are a set of Hatha yoga purifications of the
body, to prepare for the main work of yoga towards moksha.
These practices, outlined by Svatmarama in the Haṭha Yoga
Pradīpikā as kriya, are Netī, Dhauti, Nauli, Basti, Kapālabhāti, and Trāṭaka.
The purpose of these cleansing techniques is to keep the body strong,
clean and healthy. They are said to remove toxins and anything blocking
the flow of prana in the body.
Practicing shatkarmas internally purifies the body, which
makes pranayama and meditation practice easier by preparing the body to
perform these practices without distraction, discomfort or fatigue.
1.DHAUTI (internal cleansing)
The practice described here is actually vastra dhauti. Vastra means ‘cloth.’
This practice must only be performed under expert guidance and in full
accordance with the instructions given.
One should swallow slowly,as advised by Guru,a wet clothof four fingers
or three inches in breadth and 15 cubits long then draw it out.This is
known as Dhauti.
The cloth should be finely woven cotton which is unused and clean.
Synthetic material should definitely not be used. The cloth must also be
trimmed neatly so that no loose threads fray on the sides. It should be no
wider than the tongue or it will fold as it passes down the throat, and
should be at least one meter in length and no more than a meter and a
half.
Procedure
1. Wash and rinse the cloth well, then boil it in water. Keep the cloth in a
container of warm water while you are practicing.
2. Assume a squatting position with the heels flat on the ground and the
buttocks off the ground or resting on a brick or something about the
same height.
3. Relax the body. Keep the cloth spread and not folded as you utilize it.
Spread one end over the tongue and start swallowing the cloth.
4. If the cloth catches in the throat and will not pass down, take a sip of
warm water but do not drink a large quantity.
5. The cloth may tend to stick in the lowest point of the throat, so keep
swallowing the cloth and resist the urge to vomit. Once the cloth passes
a little further down the esophagus the problem will end
6.When two thirds of the cloth have been swallowed, leave the remaining few
inches hanging out of the mouth and stand up ready to practice nauli. The cloth
can be left in the stomach for five to twenty minutes but no longer.
7. Five to ten minutes is sufficient time to clean the stomach. Sit in a squatting
position and slowly take the cloth out.
Benefits
Dhauti cleans the entire digestive tract and respiratory tract.
 It removes excess and old bile, mucus and toxins and restores the natural
balance of the body’s chemical composition, thus alleviating ailments caused by
such imbalances.
The various practices help remove infectious bacteria from the mouth, nose,
eyes, ears, throat, stomach, intestines and anus. The results are a reduction of
excess fatty tissue and relief from flatulence, constipation, poor digestion and
loss of appetite.
Dhauti is even said to cure leprosy. Although this disease is not
prevalent in many countries today, the point is that even such
insidious diseases can be alleviated through this powerful practice.
The equivalent of leprosy today could be considered as cancer.
Contraindications
It is not advisable to practice dhauti during a fever or acute visceral
infection.
Stomach or intestinal ulcers, hernia, heart disease and high blood
pressure.
2.BASTI (yogic enema)
Sitting in utkatasana, navel deep in water, insert a tube into the anus and contract the anus.
This cleansing with water is called basti karma.
Sitting in utkatasana, navel deep in water, insert a tube into the anus and contract the anus.
This cleansing with water is called basti karma.
1.A method for purifying the large intestine either with or without water.
2. In the method with water, jala basti, the yogi sits in a tub of water and draws up water
into the rectum by practicing uddiyana bandha and using the nauli kriya. Then the water is
expelled.
3. Sthala basti is a Hatha yoga cleansing technique that targets the colon by sucking air into
the body through the anus
4.Sthala basti is performed while lying on the back. Assume vipareeta karani mudra but
position the back at a 60 degree angle to the floor. Then bring the knees down to the chest.
Push the sphincter muscles out and in so that air is sucked into the anus.It involves pulling
the abdomen in and up.
This is not an easy practice and jala basti has to be perfected first.
Benefits
Basti destroys swelling of the abdomen and diseases of the spleen.
 It cleanses the accumulated toxins from all the 3 doshas, Vata, Pitta and
Kapha, especially Vata toxins, through the colon.
Basti is also highly beneficial as a rejuvenating treatment, especially in
convalescent periods.
Sthala basti improves digestion by relieving gas from the colon. Because poor
digestion leads to other problems, sthala basti can help prevent headaches,
improve concentration and promote an overall feeling of well-being.
Contraindications
Anyone with issues like liver disorders, jaundice, tuberculosis, urinary
disorders, piles,hernia and cardiac diseases.
3. NETI (nasal cleansing)
This practice of passing a length of thread through the nose is called sutra
neti. Sutra means ‘thread.’
There is another form of neti known as jala neti and it is done with water
a.Sutra Neti (nasal cleansing with thread)
To practice sutra neti a specially prepared thread has to be used.It should be 9
inches long.
1.Stand straight tilt the head slightly back and insert the thread or catheter
straight into the left nostril.
2.The thread should not be forced through the nose but gently pushed so that
it slowly passes down into the throat. When it reaches the back of the throat,
put the first two fingers into the mouth and pull the thread out through the
mouth leaving a few inches of thread hanging out of the nose.
3.Slowly and gently pull the thread backwards and forwards thirty to
fifty times. Take it out slowly and perform in the same way through the
opposite nostril.
b. Jala Neti (nasal cleansing with water)
Neti pot is used in this kriya.
1.Stand squarely, legs apart, body weight evenly distributed between
the two feet and lean forward.
2.Tilt the head to the right side and place the nozzle in the left nostril.
Open the mouth slightly and breathe through the mouth. Keep the
whole body relaxed and let the water pass out through the right nostril.
3.Do this on other side,after completing do kapalabhati tatake out
remaining water from nasal passage.
Benefits
Neti can be practiced every day if you are suffering from sinusitis,
colds, insensitivity to smell, nosebleed, headache, eyestrain or eye
infections, otherwise it is best to practice only once or twice a week.
It cleanses the frontal sinuses,bestows perfect vision and soon
destroys the multiple of diseases of region above shoulder.
Contraindications
People suffering from chronic hemorrhage should not attempt neti
unless under expert guidance.
Note:It is advisable to practice bhastrika or kapalbhati pranayama
after jala neti. This will dry the nose and generate heat in the nostrils.
4.Nauli
Nauli is the practice of contracting and isolating the rectus abdomini
muscles. In the Gherand Samhita it is known as lauliki. The root word nala
means the ‘navel string’ i.e. rectus abdomini muscles.
Lean forward, protrude the abdomen and rotate (the muscles) from right
to left with speed. This is called nauli
When the rectus abdomini muscles are rotated from left to right
(anticlockwise), it is called dakshina nauli.
When they are rotated from right to left (clockwise), that is vama nauli.
When the muscles are pulled together and the middle group of muscles
protrude, it is madhyama nauli.
Before attempting nauli you must be able to perform uddiyana bandha
properly.
With the shoulders bent forward one should rotate the abdomen right and left side with the
speed of a fast rotating whirphool.This is called Nauli.
a.Vama and Dakshina Nauli (left and right isolation)
b.Madhyama Nauli (central abdominal contraction)
Nauli is crown of Hatha yoga practices.
Benefits
It intensifies gastric heat
It quickly tones the abdominal muscles, nerves, intestines, reproductive, excretory and urinary
organs.
Nauli is especially useful for alleviating constipation, indigestion, nervous diarrhea, acidity,
flatulence, depression, hormonal imbalances, urinary disorders, laziness, dullness, lack of energy
and emotional disturbances.
Contraindications
Heart disease,
Hypertension,
Hernia, gastric or duodenal ulcers,
Who are recovering from some internal injury or abdominal surgery,
cannot do it.
5. TRATAKA (concentrated gazing)
Keeping the eyes steady,one should attentively stare at a small object
until tears come out.This is called Trataka.
a.Anthar Trataka
b.Bahiranga Trataka
Of all the symbols and objects, the most suitable for general use is a
candle flame because a symbol, yantra or mandala leaves an
impression in the mind and stimulates particular centers.
Therefore, a steady flame of light is most practical unless the guru
says otherwise. At a certain stage of concentration you will see a point
of light in front of the closed eyes. This has to be developed and made
steady because initially it tends to waver or even disappear.
Benefits
Trataka eradicates all eye diseases, fatigue and sloth and closes the
doorway creating these problems.
It is therapeutic in depression, insomnia, allergy, anxiety, postural
problems, poor concentration and memory.
Physiologically, trataka relieves eye ailments such as eyestrain and
headache, myopia, astigmatism and even early stages of cataract.
Contraindications
Epilipsy
Severe headache
6. KAPALBHATI (frontal sinuses cleansing)
Perform exhalation and inhalation rapidly like the bellows of a blacksmith.
This is called kapalbhati.
Bhala and kapal mean the ‘cranium’ or ‘forehead.’
When you inhale in kapalbhati, it should be the reaction to the forced
exhalation.
Benefits
Kapalbhati also expels more carbon dioxide and other waste gases from the
cells and lungs than normal breathing.
It improves digestive issues and eliminates all gastric problems.
 Practising kapalbhati helps to relieve gas, heartburn, and constipation.
Practising this yoga asana can also cure insomnia. It boosts the production
of endorphins, thereby helping to uplift your mood.
Contraindications
High or low blood pressure, heart disease, hernia, gastric ulcer,
epilepsy, vertigo, migraine headaches, significant nosebleeds, detached
retina, glaucoma, history of stroke, and for anyone who has undergone
recent abdominal surgery.