Shatkarma is one of the six basic cleansing techniques in yoga. Translated from Sanskrit, this word means "six actions." They are applied when the doshas are in imbalance. The Hatha Yoga Pradipika says that everyone who has excess mucus and fat needs to perform Shatkarma.
These techniques are usually used if there are disturbances in the functioning of any organs or tissues. However, it is better to resort to them as preventive measures, without waiting for health problems.
The cleansing techniques of yoga may seem quite crude procedures, however, it is they that can lead to refinement, a sense of prana, which moves through the body in the process of performing asanas and pranayama. Read more about pranayama.
There are six main techniques for cleansing the body: Nati, Nauli, Kapalabhati, Basti, Trataka, Dhauti. All Shatkarmas in yoga have a specific purpose. Quick cleanings can be performed if necessary every day, and long and powerful ones are usually done on days free from work and yoga practice, as well as on weekends.
Jala Neti (Nati) - procedures for cleansing the nasal passages
To perform this procedure, you will need a special small kettle - neti-pot. Salted water is used to flush the nasal passages. Prepare a saline solution with the calculation of 1 tsp. to 0.5 liters of water. The technique helps to get rid of mucus from the nose, improves vision, has a beneficial effect on the condition of the ears, and strengthens intuition.
The execution technique is as follows. Salt water of the same temperature as the body is poured into one nostril, tilting the head so that water flows out through the other nostril. Do the same in reverse order.
In no case should you breathe fluid! Water should break through the nasal passages on their own, without human effort. You can learn more about this procedure from this article. It is also sometimes worth patience. It may take 3-4 approaches to feel the effect. After the procedure, it is necessary to dry the nostrils with the breath of Kapalabhati.
The procedure can not be done in several cases:
with inflammatory and purulent processes in the sinuses of the nose (washing can cause infection through the Eustachian tube in the inner ear);
in the cold season before going outside, especially if frosty weather is observed.
There is a tougher practice within this purification technique - Sutra-neti. The nose is cleaned with a cord (a 3 mm rubber catheter will do). You can begin to perform this procedure only after the technique of Jala-neti is perfectly mastered.
Nauli (wave) - self-massage of internal organs
The technique, which is also called “Lalika” (rotation), is the most important practice of purification in Hatha Yoga. Performing it, a person balances all doshas.
It is necessary to stand in a position with bent knees and lean on your elbows. After exhalation, the stomach is drawn in and up. You need to try to "let go" the middle part of the abdomen. Visually, this will also be visible: in the middle, a tourniquet of muscles will appear, and from the sides, the stomach will be pulled in. In this state, you need to try to stay as long as possible. Only so that holding does not cause discomfort, so 20-30 seconds is enough.
After this practice has been mastered, you can begin to “beat” (rotation) of the abdomen from left to right. The movement ends to the left in order to ignite the digestive fire.
There are practically no restrictions on Nauli's execution. The only exceptions are pregnancy, the period of menstruation, as well as acute diseases of the abdominal cavity.
Exercise on an empty stomach.
Yogis with sufficient experience in performing this technique are able to do 100 rotations of the stomach. In this case, there is no need to resort to other techniques to cleanse the digestive system.
Kapalabhati - exercise to cleanse the airways
This technique is aimed at cleansing the sinuses, front parts of the brain, creating a peaceful state of consciousness. Exercise cleans the airways, awakens the body energetically. That is why Kapalabhati is best done before training and in the morning.
So, it is necessary to start doing only through the nose and stomach strong breaths and exhalations. First, a smooth breath is performed, which passes into a powerful exhale. Repeat the exercise from 15 to 54 times. Siddhasana or Padmasana are suitable for this technique. The eyes must be closed, the spine is straight, and the hands are folded in the "rite" mudra or "jnana."
In the process of performing breathing exercises with the stomach, it is desirable to keep the muscles of the small pelvis in good shape. Kapalabhati not only effectively cleanses the body, but also makes it strong, develops muscles
Basti - bowel cleansing
With stable bowel function, Basti does not need to be particularly carried away. Perform the procedure when it is necessary to cleanse the body or if there are malfunctions in the functioning of the intestine.
Basti is a yogic enema for which pure water should be used. Since in big cities there are usually problems with clean tap water, it is better to use boiled or slightly salted water typed in a bottle or basin for the procedure.
The practice is carried out as follows. If the water is in the basin, you need to sit in it (preferably squatting). First, the pelvic floor muscles are relaxed, and then you need to make an abdominal tourniquet. Due to the vacuum formed, water itself enters the intestine through the rectum. Then it needs to be released. Such manipulations are performed until clean water comes out.
Since for some it is more expedient to perform purification using water that is in the bottle, a bamboo stick or some other suitable material is used for this.
Due to the fact that only water is absorbed in the large intestine, and beneficial substances are not absorbed, the more efficiently and quickly remove all excess from there, the better for the whole body and human well-being.
Those with a tendency to constipation, first resort to this procedure. At first, during the week it is done every day. Then purification is carried out 3 times a week, then - 1 time per week, and then - 1 time per month or three months. Once again, in the absence of digestive problems, there is no need to make Basti. If a person adheres to proper yoga nutrition, then usually such violations do not occur.
Basti is also indicated for use in cases of skin problems, with frequent colds. This is usually a manifestation of slagging of the body. Another procedure is done before fasting to rid the rectum of everything unnecessary.
Trataka - contemplation and concentration
This Indian trataka technique is a contemplative exercise. It consists in the fact that it is necessary to fix the view on an external or internal object. Usually, the flame of a candle or lamp with ghee oil is chosen as such an object.
It is necessary to sit in a comfortable position in the dark and set a flame source at eye level (approximately 20-30 cm from yourself). Now you need, trying not to blink, look at the fire until the tears begin to appear in both the right and left eye. At this point, you should close your eyes in the middle of the palm. Sit like this for about five minutes without pressing on the eye sockets. It is necessary to try to fix the image from the flame in the area of the interbrow center.
Practice is necessary for a month, then take a week break and continue further. In hatha yoga, it is believed that this exercise not only cleanses the lacrimal canals and heals the eyes, but also enhances the Ajna Chakra (“third eye”).
Dhauti - cleansing the stomach
This Indian practice has other names - kunjula, baghi. With its help, the stomach is cleansed. The most common techniques are Shankha-Prakshalana and Kunjal-kriya.
Kunjal-kriya, also referred to as the “elephant gesture,” should be performed if no food has entered the stomach for the last 3-4 hours. The procedure begins with the fact that you need to drink 1.5-2 liters of water in one gulp. It can be ordinary water, or it can be salted, with chamomile or lemon. Immediately after all the liquid is drunk, you need to put a finger on the root of the tongue and cause vomiting. About 30 minutes after cleansing, you should eat a little.
This practice improves digestion, gives energy, clarifies the mind, and also has a very strong effect on prana, so you must be very careful with its implementation.
Shankha-Prakshalana (“shell gesture”) is a more complex technique. It helps cleanse the entire intestines and stomach. To do this, you need to drink 2-3 liters of slightly salted water and perform special asanas that help water move throughout the digestive system. Causing bowel movements, they contribute to the removal of water.
This complex cleansing has a beneficial effect on all body systems.
If you want to start performing cleansing practices, you need to be prepared for them. It is imperative to adhere to the advice of yoga experts with extensive experience in this area.
