Shatkarma and Its Types – A Complete Guide by Aniruddh Gurupratap Singh

By Mrityunjay Yogpeeth, Rishikesh, India

Introduction

Namaste and a warm welcome to this sacred journey of inner purification and yogic wisdom. I am Aniruddh Gurupratap Singh, and it brings me immense joy to introduce you to the ancient science of Shatkarma. At Mrityunjay Yogpeeth, nestled in the spiritual heartland of Rishikesh, our mission is to preserve and share the traditional teachings of classical yoga as handed down by the ancient sages.

In the path of yoga, cleansing the body is not a luxury—it is a necessity. A clear vessel can carry divine energy with greater ease, and Shatkarma, the six cleansing practices of Hatha Yoga, is the process of preparing that vessel. These powerful techniques not only purify the physical body but also unlock the hidden potential of the mind and spirit.

In this comprehensive guide, you will discover the six foundational kriyas of Shatkarma—Neti, Dhauti, Nauli, Basti, Kapalbhati, and Trataka—each presented with step-by-step instructions, detailed preparation, and guidance on safe practice. Whether you're a beginner or an experienced yogi, this guide will illuminate the path of inner transformation.

1. What is Shatkarma?

The term Shatkarma comes from the Sanskrit words: "Shat", meaning six, and "Karma", meaning actions or techniques. Together, Shatkarma refers to the six yogic cleansing techniques that form a vital part of traditional Hatha Yoga practice.

These are not just physical exercises. They are deep purification techniques designed to cleanse the body from within, balancing the systems that regulate health, energy, and consciousness. The primary aim is to remove toxins (āma) and open the pathways for prāṇa (life force) to flow freely.

The science of Shatkarma is rooted in revered ancient yogic texts such as:

• Hatha Yoga Pradipika (15th century CE)
• Gheranda Samhita
• Shiva Samhita

In the Gheranda Samhita, Shatkarma is listed as the first of the seven limbs (Sapta Sadhanas) of Yoga, which lays the foundation for higher spiritual practices like asana, pranayama, and dhyana.

Shatkarma also shares principles with Ayurveda, the sister science of Yoga. According to Ayurveda, illness and imbalance arise when the three doshas—Vata, Pitta, and Kapha— are disturbed. Shatkarma plays a vital role in restoring this balance, especially by removing blockages in the digestive and respiratory systems.

With regular and mindful practice, Shatkarma enhances your physical vitality, mental clarity, and spiritual awakening.

2. Historical Background and Origin

The origins of Shatkarma can be traced back thousands of years to the ancient yogis and rishis of India who dedicated their lives to mastering the human mind-body system. These pioneers understood that without a purified system, one cannot attain higher states of consciousness.

Among the earliest references, the Hatha Yoga Pradipika, written by Swami Swatmarama in the 15th century, describes Shatkarma as essential for preparing the body for pranayama and meditation. Swatmarama emphasises that without internal cleansing, spiritual practice remains superficial:

"Without purification (Shuddhi), the body cannot attain success in Yoga. Hence, purification must be done first."

Another classical text, the Gheranda Samhita, presents Shatkarma as part of a structured spiritual path. It identifies Shatkarma as the first step (Shodhana) in the seven limbs of yoga, which include purification, strengthening, steadying, calming, lightening, perception, and isolation.

In ancient times, yogis practised these kriyas to:

• Detoxify their systems before undertaking long fasts or silence.
• Achieve mastery over bodily functions in extreme climates and isolation.
• Deepen their meditation and increase control over the breath (pranayama).

The purpose was not just health—it was liberation. To still the mind, one had to cleanse the body.

Today, the teachings of Shatkarma remain profoundly relevant, helping us navigate a modern world filled with toxins, stress, and mental agitation. At Mrityunjay Yogpeeth, we honour these ancient practices by teaching them with both reverence and scientific understanding, ensuring they remain safe and transformative for modern practitioners.

3. Purpose of Shatkarma

Shatkarma serves a multi-dimensional purpose, acting as the groundwork for all other yogic practices. While it is most often associated with physical detoxification, its benefits penetrate much deeper—impacting the mental, emotional, and energetic layers of our being.

a. Internal Hygiene for the Body and Mind

Just as a gardener prepares the soil before planting seeds, a yogi must cleanse the inner body to allow spiritual seeds to take root. Shatkarma purifies the digestive tract, nasal passages, lungs, colon, and sensory organs—removing toxins, blockages, and waste.

b. Removal of Toxins (Āma)

In both Yoga and Ayurveda, āma refers to undigested residues that accumulate in the body due to poor diet, lifestyle, or stress. These toxins clog the channels of energy (nāḍis) and disturb the body's natural balance. Shatkarma eliminates āma, allowing agni (digestive fire) to function optimally.

c. Balancing the Doshas

By clearing the systems, Shatkarma brings balance to the three doshas:

• Vata (air + space):governed by movement and communication.
• Pitta (fire + water):governs digestion and transformation.
• Kapha (earth + water):controls structure and immunity.

Each kriya targets specific doshic imbalances, thus promoting holistic wellness.

d. Preparing for Higher Practices

Before you can sit in dhyana (meditation) or control prāṇa (breath) effectively, your body must be stable and light. Shatkarma builds this foundation by:

• Increasing lung capacity
• Improving digestion
• Stabilising the nervous system
• Enhancing emotional clarity

e. Harmonising the Energy Channels

Yoga speaks of three main nāḍis: Ida (moon, left), Pingala (sun, right), and Sushumna (central channel). For kundalini energy to rise safely through Sushumna, these nāḍis must be purified. Shatkarma accelerates this alignment, promoting spiritual growth.

In essence, Shatkarma is the sacred preparation of the temple of the self. It removes the dust and disorder of daily life so that the divine may reside within. At Mrityunjay Yogpeeth, we help you align these ancient kriyas with your modern lifestyle, ensuring both safety and depth in your practice.

4. When to Perform Shatkarma

TIn the science of Yoga, timing is a vital key to effectiveness. The ancient yogis understood that the body, mind, and environment operate in cycles, just like the sun and moon. Performing Shatkarma at the right time ensures maximum purification, minimal strain, and a deeper spiritual impact.

a. Best Time of Day

The most auspicious time for practising Shatkarma is during Brahma Muhurta, the time just before sunrise, between 4:00 am to 6:00 am. At this hour:

• The stomach and bowels are naturally empty.
• The mind is calm and sattvic.
• The air is clean, cool, and energised with prāṇa.

This is the ideal state for internal cleansing and meditative practices.

b. Empty Stomach Is Essential

Every kriya—especially Dhauti, Nauli, Neti, and Basti—requires an empty stomach. Practising soon after a meal may lead to:

• Nausea
• Vomiting
• Cramps or discomfort

Always allow 4–6 hours after a full meal or practice early morning before eating.

c. Seasonal Recommendations

The body’s receptivity changes with the seasons. Here’s how to align your Shatkarma practice with nature:

• Spring (Vasant Ritu):Ideal for deep detox, as the body naturally sheds accumulated toxins.
• Autumn (Sharad Ritu):Excellent for balancing doshas and preparing for seasonal transitions.
• Winter:Avoid water-based kriyas (like Jala Neti or Basti) unless you’re in a warm environment.
• Summer:Favour light practices like Kapalbhati and Trataka to stay energised without overheating.

d. Frequency Guide

Each kriya has its optimal frequency. Here are the general guidelines taught at Mrityunjay Yogpeeth:

⚠️ Note: Always consult your teacher before setting a frequency, especially if you’re dealing with health conditions.

e. Personal Adjustments

Each body is unique. While general rules apply, tuning into your rhythm is essential.

• If you feel fatigued, light-headed, or emotionally unsettled, take a break.
• During illness, focus on rest and gentle kriyas like Trataka or mild Kapalbhati.
• Women should avoid most Shatkarmas during menstruation or pregnancy, except Trataka (if they feel stable).

f. Modern Integration

Living in a fast-paced world doesn’t mean you can’t practice Shatkarma. At Mrityunjay Yogpeeth, we help students create personalised kriya schedules that honour:

• Their daily routine (Dinacharya)
• Work-life balance
• Urban challenges like pollution, stress, and sedentary habits

With mindful integration, Shatkarma becomes not a burden but a blessing—a sacred pause that realigns your inner compass with the rhythm of nature and spirit.

5. The Six Types of Shatkarma

IIn this section, we explore each of the six foundational Shatkarmas in Hatha Yoga. These kriyas are not merely techniques—they are sacred rituals of transformation passed down through millennia. At Mrityunjay Yogpeeth, we offer detailed, hands-on training in each one under the guidance of experienced masters.

a. Neti – Nasal Cleansing

1. Overview

Neti is a powerful nasal cleansing kriya that helps remove impurities, dust, allergens, and blockages from the nasal passages. It's highly beneficial for those suffering from sinusitis, colds, allergies, or respiratory distress.

2. Types of Neti

• Jala Neti::Cleansing using lukewarm saline water.
• Sutra Neti:Cleansing using a soft rubber catheter or thread.

3. Purpose

• Clears nasal congestion and improves breathing.
• Prevents sinus infections and allergic reactions.
• Stimulates the pituitary gland and balances energy flow in the body.

4. Equipment

• Jala Neti:Neti pot, non-iodised salt, lukewarm water.
• Sutra Neti:Sterile rubber catheter or cotton thread (coated with ghee).

5. When to Perform

• Early morning on an empty stomach.
• Ideal before pranayama or meditation.

6. How to Perform – Step-by-Step Guide

a. Preparation

• Wash your hands thoroughly.
• Fill the Neti pot with lukewarm water and dissolve ½ tsp of salt.

b. Jala Neti – Step-by-Step

1. Stand over a sink and tilt your head to the right.
2. Insert the spout of the Neti pot into the left nostril.
3. Breathe through your mouth and let water flow out through the right nostril.
4. Repeat on the other side.

c. Sutra Neti – Step-by-Step

1. Lubricate the catheter with ghee.
2. Gently insert it into one nostril and guide it into the throat.
3. Reach into the throat and pull it out from the mouth.
4. Hold both ends and gently floss back and forth.

d. Time Duration

• Jala Neti: 3–5 minutes
• Sutra Neti: 5–10 minutes (only under guidance)

e. Precautions

• Use clean, filtered, or sterile water only.
• Do not perform if you have severe nasal blockage or ear infection.
• Sutra Neti must be learned directly from an experienced teacher.

f. After-Practice Care

• Dry the nose completely by practising Kapalbhati or gentle breathing.
• Follow up with asana or meditation.

b. Dhauti – Upper Digestive Tract Cleansing

1. Overview

Dhauti is one of the most effective Shatkarmas for cleansing the digestive tract. It detoxifies the stomach, oesophagus, teeth, and tongue, removing deep-seated toxins (āma) and restoring digestive fire (agni). Practised correctly, it rejuvenates the internal organs and promotes a sense of lightness, clarity, and inner purity.

2. Types of Dhauti

• Vamana Dhauti (Kunjal Kriya): Regurgitative cleansing using warm saline water.
• Vastra Dhauti: Cleansing the oesophagus and stomach using a long strip of cloth.
• Danta Dhauti: Dental cleansing including tongue scraping, teeth cleaning, and washing of ears and eyes.

3. Purpose

• Clears mucus, bile, and excess acid from the stomach.
• Prevents indigestion, hyperacidity, and bad breath.
• Stimulates the liver and pancreas for better metabolism.
• Enhances mental clarity by removing physical impurities.

4. Equipment

• Vamana Dhauti: 1–2 litres of warm saline water (½ tsp salt per glass).
• Vastra Dhauti: A clean, sterile cotton cloth (3–5 cm wide, 2–3 meters long).
• Danta Dhauti: Tongue scraper, neem sticks, clean water.

5. When to Perform

• Early morning, on an empty stomach.
• Once a week or as advised by your teacher.
• Avoid during menstruation, pregnancy, or digestive disorders like ulcers.

6. How to Perform – Step-by-Step Guide

a. Preparation

• Prepare the saline water or sterilised cloth in advance.
• Wear loose, comfortable clothing.
• Have access to a sink, basin, or open area (outdoors) for vomiting.

b. Vamana Dhauti – Step-by-Step

1. Drink lukewarm saline water quickly—1 to 1.5 litres in one sitting.
2. Stand upright and bend slightly forward.
3. Insert two fingers deep into your throat to induce vomiting.
4. Expel the water along with mucus and stomach impurities.
5. Rinse your mouth and relax afterwards.

c. Vastra Dhauti – Step-by-Step

1. Dip the cloth in lukewarm water and swallow it slowly, —inch by inch.
2. Leave about 10–15 cm hanging out of the mouth.
3. Gently move or twist the cloth inside to aid cleansing.
4. After a few minutes, pull it out gently, observing sensations.

⚠️ This kriya should only be performed under the direct supervision of a trained teacher.

d. Danta Dhauti – Step-by-Step

1. Use neem sticks or natural herbal powders to clean your teeth.
2. Scrape the tongue gently to remove coatings.
3. Wash your ears and eyes with clean water.
4. Massage gums and inner cheeks for stimulation.

e. Time Duration

• Vamana Dhauti: 10–15 minutes total.
• Vastra Dhauti: 15–20 minutes (with supervision).
• Danta Dhauti: 5–10 minutes (can be done daily).

f. Precautions

• Never force vomiting; be gentle and listen to your body.
• Avoid if you suffer from ulcers, high blood pressure, or a hernia.
• Do not combine with vigorous yoga practice immediately afterwards.

g. After-Practice Care

• Rest in Shavasana or sit quietly for 10–15 minutes.
• Follow with gentle asanas like Pawanmuktasana or Vajrasana.
• Hydrate and consume light, warm, sattvic food later in the day.

At Mrityunjay Yogpeeth, students are carefully guided through each step of Dhauti, ensuring a safe and transformative experience.

c. Nauli – Abdominal Churning

1. Overview

Nauli is a powerful kriya used for internal massage and purification of the abdominal region. It is an advanced practice that involves isolating and churning the abdominal muscles to stimulate digestion and balance pranic flow. As a dynamic and energetic practice, Nauli demands both strength and awareness, making it a favourite among seasoned yoga practitioners.

2. Types of Nauli

• Madhyama Nauli: Central churning, where the middle rectus abdominis is isolated and contracted.
• Vama Nauli: Left churning, activating the left side of the abdominal muscles.
• Dakshina Nauli: Right churning, activating the right abdominal muscles.

3. Purpose: Tone abdominal organs and muscles

• Stimulates the digestive system and strengthens the agni (digestive fire).
• Balances hormones and massages internal organs.
• Clears emotional blockages stored in the abdominal area.

4. Equipment

• No external equipment needed.
• A quiet, clean space and comfortable clothing.
• A mat or flat surface is sufficient.

5. When to Perform

• Early morning on an empty stomach.
• After bowel movements and before asana or pranayama practice.
• Avoid during menstruation, pregnancy, or with any abdominal injury.

6. How to Perform – Step-by-Step Guide

a. Preparation

• Begin by practising Uddiyana Bandha (abdominal lock).
• Stand with feet shoulder-width apart, bend knees slightly, and lean forward, placing hands on thighs.
• Exhale completely, hold the breath out, and draw the abdomen inward and upward.

b. Step-by-Step Instructions

1. Perform Uddiyana Bandha.
2. While holding the breath out, contract the rectus abdominis to form a central bulge (Madhyama Nauli).
3. For Vama Nauli, shift the contraction to the left side; for Dakshina Nauli, shift to the right.
4. Practice isolating each muscle group slowly and rhythmically.
5. Repeat for 3–5 rounds, gradually increasing duration.

c. Time Duration

• Start with 1–2 minutes total (for all types combined).
• Increase to 5–10 minutes as proficiency develops.
• Perform once daily, preferably in the morning.

d. Precautions

• Not suitable for pregnant women or those with hernia, high blood pressure, ulcers, or recent surgery.
• Always learn under proper guidance; incorrect practice can cause strain.
• Stop immediately if experiencing dizziness or pain.

e. After-Practice Care

• Rest in a seated posture like Vajrasana or Sukhasana.
• Practice calming breathwork or meditation.
• Avoid heavy meals for at least 30 minutes post-practice.

At Mrityunjay Yogpeeth, Nauli is introduced progressively, ensuring that every student develops the right technique, strength, and control to master this ancient abdominal alchemy. Our expert teachers guide each student with personalized feedback and deep anatomical insight.

d. Basti – Yogic Enema

1. Overview

Basti is a yogic cleansing practice for the lower abdomen, primarily targeting the colon and intestinal tract. It is considered the most profound and thorough method for detoxifying the bowels and rejuvenating the digestive system. Ancient yogis practised Basti to maintain digestive health, relieve constipation, and balance the body's doshas.

2. Types of Basti

• Jala Basti: Water-based enema using warm, sterile water.
• Sthala Basti: Also known as dry or air basti, it involves drawing air into the colon without water, suitable only for advanced practitioners.

3. Purpose

• Cleanses the colon of waste and toxins.
• Alleviates constipation and bloating.
• Balances the Vata dosha.
• Supports skin health and mental clarity through gut purification.

4. Equipment

• A clean enema kit or catheter tube for Jala Basti.
• Lubricant (such as sesame oil or ghee).
• A container of warm water (body temperature).

5. When to Perform

• Early morning on an empty stomach.
• Preferably in a private, warm, and clean space.
• Avoid during menstruation, pregnancy, or gastrointestinal disorders.

6. How to Perform – Step-by-Step Guide

a. Preparation

• Lubricate the catheter or nozzle and the anal region.
• Warm the water to body temperature.
• Lie in a squatting position or practice in a seated tub if doing the traditional yogic method.

b. Jala Basti – Step-by-Step

1. Insert the lubricated tube gently into the rectum.
2. Allow the warm water to flow into the colon slowly.
3. Hold the water for 5–10 minutes or as long as comfortable.
4. Expel the water by sitting in a toilet or a designated area.
5. Repeat if necessary, but avoid overdoing.

c. Time Duration

• 15–20 minutes total, including preparation and elimination.
• Once a week or bi-weekly under expert supervision.

d. Precautions

• Avoid if you suffer from rectal bleeding, fissures, hernia, or recent abdominal surgery.
• Do not force retention of water if uncomfortable.
• Maintain hygiene and use sterile tools only.

e. After-Practice Care

• Rest in Shavasana or Vajrasana.
• Drink warm water or herbal tea.
• Follow up with light sattvic meals.