What is Shatkarma Yoga - Meaning, Types, and Benefits

By Om Shanti Om Yoga Ashram

In the traditional Hatha Yoga system, Shatkarma occupies a central role. It is a combination of the words shat and karma; which are sanskrit and translate as six and act, respectively. Shatkarma are six colorful yogic cleansing methods. They are very old methods that are utilized to cleanse the body, remove obstructions to energy, and get the practitioners ready for advanced stages of yoga like Pranayama, Dhyana, and Samadhi.

At Om Shanti Om Yoga School, Rishikesh, we feel that inner cleansing is not only helpful but necessary for genuine yogic development. The yogic literature, particularly the Hatha Yoga Pradipika, identifies Shatkarma meaning the first step towards any serious practitioner seeking spiritual development.

Let's talk about the six deep practices of Shatkarma Yoga and how they help your body and mind.

What Is Shatkarma in Yoga?

Cleaning mucus is always a tough task because it is in response to an allergy in the body. Lymph in our body is also a type of fluid that is full of dirt and bacteria. Without cleansing mucus, it is not worth performing poses in yoga.

Shatkarma yoga is the method of cleaning mucus from the energy channels of the body. It is defined in six steps for the different parts of the body. They cover the whole system of the body to cleanse. It is good to perform these Kriyas in the presence of a yogic master or Guru. Beginners are strictly not allowed to perform these without a master.

Neti – Nasal Purification
Dhauti – Upper Digestive Tract Cleansing
Nauli – Abdominal Churning
Basti – Colon Cleansing
Kapalabhati – Purification of the Frontal Brain Area
Trataka- Eye Cleansing with Intense Gazing

Each of these steps is designed to perform and cleanse the system. We can’t say they are too easy to perform, it was like a stupid idea for those who heard about it first time. Intense gazing on flame Vastra Dhauti they are unexplainable procedure with extreme good benefits.

Types of Shatkarma Kriyas and Their Benefits

The six kriyas are also known as Shatkriyas; they are performed in response to toxins, mucus and undigested food in the tract. They are very beneficial and clear the mental fog of the body, and stimulate the body for deeper practices. Here are some benefits of the shatkriyas.

1. Neti – Nasal Cleaning

Neti Kriya is a nasal cleansing method that purifies the nasal passage, enhances breathing, and removes accumulated impurities.

Common Types:

Jala Neti: Body temperature saline water is poured in one nostril and allowed to exit through the other, flushing out mucus and debris.
Sutra Neti: A rubber catheter or soft thread is inserted gently through the nose to clean deeper nasal cavities.

Key Benefits:

Decreases sinus infections, allergies, and congestion
Improves oxygen intake and breathing capacity
Clears the headspace, enhancing concentration and tranquility

Neti is among the very first kriyas taught to students at Om Shanti Om Yoga, particularly during our morning cleansing rituals.

2. Dhauti – Digestive Tract Purification

Dhauti contains a sequence of procedures that cleanse the stomach, food pipe, and mouth. Dhauti is found to be extremely useful for individuals experiencing acidity, indigestion, or sluggish metabolism.

Types of Dhauti:

Vaman Dhauti (Kunjal Kriya): Involves drinking saline water and deliberately vomiting to cleanse the stomach.
Vastra Dhauti: A small piece of cloth is swallowed and then removed to purify the esophagus.
Danta and Jihva Dhauti: Tongue and tooth cleaning.
Varisara Dhauti: Total cleansing of the intestines with water and movement techniques.

Benefits:

Removes toxins from the digestive tract
Aids in relief from bloating, acidity, and gas
Prepares the body for deeper pranayama practices.

3. Nauli – Abdominal Churning

Nauli Kriya is an active exercise in which abdominal muscles are separated and churned in a circular manner. Massages internal organs and activates the digestion process naturally.

Variations:

Madhyama Nauli – Movement in the middle of the abdomen
Vama Nauli – Left side churning
Dakshina Nauli – Right side churning

Benefits:

Strengthening core muscles and internal organs
Improves digestion and dissolves digestive congestion
Activates Manipura Chakra (Solar Plexus)

While it might appear rigorous, with clear instructions from senior teachers at Om Shanti Om, Nauli is transformed into a power kriya for energy and clarity.

4. Basti – Yogic Colon Cleansing

Basti is the yoga equivalent of an enema. It is done to cleanse the large intestine and enhance bowel movement.

Types:

Jala Basti – Cleansing with water
Sthala Basti – Utilizes air and control of the belly, done without water

Benefits:

Aids in chronic constipation and digestive dyscrasia
Flushes out toxic substance from the colon
Balances the internal energy and Vata dosha of the body

Due to its intricacy, Basti should be most effectively learned under the guidance of an expert.

5. Kapalabhati – Skull Shining Technique

The literal meaning of Kapalabhati is "Shining Forehead." It is a strong breathing technique that expels toxins from the body and charges the mind.

Main Types:

Vatakrama Kapalabhati – Active exhalation with passive inhalation
Vyutkrama and Sheetkrama – Water purification similar to Neti

Advantages:

Detoxifies lungs and nostrils
Strengthens brain and dispels mental fatigue
Boosts digestion and regulates energy

This kriya is also practiced routinely in contemporary yoga regimens as a pre-meditation and pre-pranayama practice.

6. Trataka – Holding the gaze in a single direction

Trataka is a very strong kriya for improving concentration and cleansing the eyes and mind. The common practice is to look at a stationary object such as a candle flame without blinking.

How to Practice:

Sit comfortably and stare at a candle flame put at eye level. Keep staring firmly without blinking till tears roll, then shut your eyes and see the flame internally.

Benefits:

Enhances eyesight and fortifies optic nerves
Enhances mental concentration and stability
Opens the Ajna Chakra (Third Eye)

Trataka also helps deeper states of meditation by conditioning the mind to be conscious of one point.

Choosing Om Shanti Om Yoga Ashram For Learning Shatkarmas

As we all have seen that there are different benefits of the shatkriyas or shatkarmas. These benefits are effective when we learn shatkriyas from the expert master. The next part is how difficult they are to perform means we have to think twice without a master. Kriyas like Nauli are not for beginners. We need to focus and especially master the movement of the muscles before performing this kriya.

At Om Shanti Om Yoga Ashram, you will meet the best masters, and the environment here is the key to learning. You will know the physical benefits and theoretical knowledge of the Shatkarmas from expert teachers. In the presence of yogic Gurus, it will be a right-hand work. Here are some counted benefits to choose Om Shanti Om:

Best teachers of yoga and Shatkarmas
Best environment to learn
Give both practical and theoretical knowledge of the shatkarmas
Have diverse forms to teach yoga- Retreat, courses and classes
Accommodation for longer courses
Recorded the best experience of the previous students.

Final Thoughts

In yoga, transformation begins from within. Only after one has cleansed the body, mind, and energy channels can one hope to achieve mastery in asanas or dive deep into meditation.

This is a place where Shatkarma Yoga enters as a central ingredient. Through six classical ways of cleansing, refining and preparing, practitioners become capable of purifying toxins and coordinating inner processes, and ultimately preparing for profounder yogic exercises.

These regimens detoxify the physical body but, moreover, also sharpen mental faculties and emotional balance. If practiced regularly under experienced guidance, Shatkarma unlocks deep portals to a healthier, lighter, and more spiritually aware life.

At Om Shanti Om Yoga in Rishikesh, we assist you in embracing these transformative practices with love, sincerity, and individual care, guiding you step by step towards inner purity and peace.

Questions & Answered

Shatkarma, also known as Shatkriya, refers to a group of six yogic purification practices that form an essential part of traditional Hatha Yoga. These techniques work on cleansing the internal body systems�such as the digestive, respiratory, and nervous systems�to promote overall health and spiritual growth.

There are six Shatkarmas: 1. Neti � A cleansing method by the nose to empty mucus and clear the nasal passage. 2. Dhauti � Cleansing of the upper digestive tract. 3. Nauli � Massaging the interior organs of the belly by churning movements. 4. Basti � Colon cleansing to get rid of toxins. 5. Kapalabhati � Breathing exercise that stimulates the brain and removes sinus congestion. 6. Trataka � Continuous staring to cleanse the eyes and enhance concentration.

Shatkarmas balance the three doshas of the body (Vata, Pitta, and Kapha). They also purify internal organs, stimulate the flow of energy, and prepare the student for advanced practices such as pranayama, meditation, and asana.

Yes, the shatkarmas are part of the Hatha Yoga system. Indeed, Hatha Yoga starts with purification practices to purify the body prior to entering into physical postures and breathing control.

Although certain practices like Trataka or Neti are attempted by novices under guidance, more advanced kriyas like Nauli or Basti are attempted only after receiving proper training and guidance. Precision and awareness are called for in each technique.

The frequency also differs based on the kriya and personal needs. For instance, Neti can be practiced every day, while Nauli or Basti could be done once weekly. Always consult a knowledgeable yoga teacher for personalized advice.

Yes. Shatkarma techniques are known to assist with common issues such as sinus congestion, digestive disorders, fatigue, constipation, and even stress. They rejuvenate the body from the inside out.

Indeed. Practices such as Kapalabhati and Trataka improve mental clarity, alleviate anxiety, and focus the mind. They calm the mind and heighten inner perception.

While not all yoga studios teach these practices, many traditional Hatha Yoga schools still include Shatkarmas as part of their curriculum, especially during yoga teacher training programs.

Certain simple kriyas such as Trataka and Neti may be practiced at home with the proper equipment and instruction. But more advanced ones such as Nauli and Basti must be supervised to prevent injury or imbalance.

Yes. Always practice Shatkarma when empty, preferably early morning. Avoid forcing the method and cease the moment one experiences discomfort.

The final goal is purification�purifying the body to prepare it as a good container for energy awakening and spiritual evolution. These practices aid in bringing the physical and energetic bodies into alignment for greater yogic transformation.

Shatkarmas are also known as Shatkriyas, and they are six types- Neti, Dhauti, Basti, Trataka, Nauli or Kapalbhati. These six kriyas help in cleansing of the whole body.

Shatkarmas are not a type of exercise, but Nauli (Abdominal cleansing) is considered a type of exercise. In which the churning movement of the abdominal muscles happens. It can be performed with excessive focus and mastery of muscle movement.

Different methods of yoga, meaning “to unite” with the higher self, are the six paths of yoga. Although there are many methods of performing them but most of them are modern extensions. Here are the six major paths of yoga: Bhakti Yoga, Karma Yoga, Jnana Yoga, Hatha Yoga, Ashtanga Yoga, and Raja Yoga.