Shatkarma is an ancient purification practice performed to cleanse the body from within. Shat means six, and karma means action- Shatkarma is six actions that purify the human system at a physical, mental and spiritual level. They are traditionally performed daily before asana and pranayama, so the benefits of these practices are more effective.
What are Shatkarmas?
Neti: This is of two types.
- Jal neti
- Sutra neti
Dhauti: Dhauti has four types, each with further sub-types.
- Antara dhauti has subtypes Vatsara, Varisara, Vahnisara, and Bahiskrita.
- Danta dhauti
- Hrid Dhauti: Danda dhauti, Vamana dhauti, Vastra dhauti
- Moola Shodhana
Nauli:
Basti:
Kapalbhati: Kapalbhati is of three types.
- Vatakrama
- Vyutkrama
- Sheetkrama
Tratak
Each of the shatkarma’s subtypes has individual benefits and contraindications. In this article, we discuss the cleansing practices for the respiratory system—kapalbhati, neti, and vamana dhauti.
Kapalbhati
Kapalbhati comprises two words: kapal means forehead and bhati means to shine/ purify. Thus, kapalbhati is the process of purifying the frontal brain. We’re referring to vatakrama kapalbhati here, which is cleansing through air.
Kapalbhati is also considered pranayama because it is closely related to breath and uses breath to purify the body. It is highly beneficial for balancing kapha dosha and removing mucus and phlegm from the body. It also strengthens the digestive organs and balances the nervous system.
- Preparation: Sit in a quiet place, in any meditative position. Use elevation under the hips by sitting on a bolster/cushion. Begin by taking your awareness to your breath, calming the mind and preparing the body for the practice.
- Procedure: Begin with a deep inhalation followed by emptying the lungs. Now focus on forceful, active exhalations while the inhalations happen passively, without effort. The belly is pulled in with every exhalation. Repeat this comfortably for 70-100 strokes, followed by regular breathing or adding bahya kumbhaka (external breath retention). Remember to keep the face relaxed and avoid violent shaking of the body. Let the breath be in control.
- Precautions: Kapalbhati shouldn’t be practised after eating or before bed. People suffering from High BP, heart problems, epilepsy, hernia, ulcers, or when menstruating or pregnant should avoid this practice.
Practice it consistently daily to get the best results.
Neti
Neti cleans the nasal cavity and respiratory tract, removes phlegm and excess mucus, and clears any symptoms of congestion in the thoracic area. It is highly beneficial for people with chronic colds, coughs, enlarged sinuses, or throat infections. It is also helpful for people suffering from migraines.
There are two types of neti:
Jala Neti: Jal means water. This cleansing process is done with the help of water being passed through the nostrils.
- Preparation: Begin by boiling 1 litre of water to purify it. Cool it down to the body’s temperature. Mix 1 tsp of salt to 1 litre of water well.
Also, keep a Neti pot handy. - Procedure: Fill the neti pot with the prepared water. Insert the pot nozzle into the nostril so that it feels more open. Begin to lean forward and tilt the head on the side through which water will come out. Breathe in and out through the mouth throughout the process. Slowly lift the pot higher in this position, and the water will enter from one nostril and exit from the other. Finish the pot on one side completely.
Once you are done, practice single-nostril kapalbhati on both sides, followed by the usual kapalbhati for a few more strokes.
Repeat it with the other nostril.
You can also stay in the child’s pose after the kriya to allow excess water to empty through the nose, avoiding headaches or cold symptoms. - Precautions: Avoid practising it if you have a viral infection, headache, or fever. Wait for your body to recover before doing this kriya. Jal neti shouldn’t be done in freezing weather. Avoid it if you have chronic health concerns such as high blood pressure, heart problems, or anxiety or if you are pregnant or menstruating.
You can practice Jal Neti once a week.
Sutra neti: This type of neti uses cotton thread or a waxed rubber catheter. The same benefits of Jala Neti apply to Sutra Neti. Additionally, consistent practice helps correct the deviated nasal septum.
- Preparation: Buy a traditional cotton thread and make a few loops to enlarge it to 4-6mm. Alternatively, you can also buy a rubber catheter, waxed or unwaxed in a similar size. After disinfecting, dip it in ghee or clarified butter for lubrication.
- Procedure: Begin by tilting your head back and inserting the sutra into the more open nostrils. Slightly twist and tilt the thread or rubber downward to enter the nasal cavity without getting stuck in the roof. Keep the mouth open, slowly pushing the sutra down into the throat. Once it hits the tongue, insert two fingers into the mouth and pull the sutra out through the mouth. Holding both ends, slowly move the thread or rubber back and forth 10-15 times. Slowly pull the thread from the nose and repeat the process on the other side.
- Precautions: The same precautions should be taken as for Jal Neti. An important note to remember is some people’s nasal anatomy doesn’t allow the sutra to move down the nasal pipe. Using force can cause pain and even bleeding. Caution must be exercised while practising sutra neti. If you are a beginner, be patient with yourself and do it under the guidance of a competent teacher.
You can practice sutra neti after jal neti.
Vaman Dhauti
Vaman Dhauti, also known as Kunjal Kriya, is a vomiting practice that cleanses the upper digestive tract. It is highly beneficial for people suffering from high pitta, such as hyperacidity, bloating, gas, indigestion, etc. It also clears the respiratory tract, relieving symptoms of congestion and colds.
- Preparation: Boil 2 litres of water for purification. Let the water cool to room temperature, then add 2 tsp of rock salt.
- Procedure: Begin to chug 6-8 glasses of water continuously until the stomach feels full. Bend down, allowing the spine to become completely horizontal. Insert two fingers into the back of the tongue and add gentle pressure. The water will begin to come out from the mouth. Repeat this until the water becomes clear and the stomach feels empty.
Note that it is normal for the initial water to be yellow/ green. It is the excess juices coming out. The water will pass down the digestive tract if you cannot vomit. - Precautions: Have an early dinner the night before kunjal kriya. Eat light so the food is disgusted quickly. Avoid eating anything heavy after the kunjal kriya as well. Avoid this if you have throat infections, headaches, colds, high BP, heart problems, or epilepsy. Avoid practising it during pregnancy and menstruation.
Kunjal kriya can be practised 3x a week if needed. Otherwise, doing it once a week will keep the digestive and respiratory tracts healthy. Vaman Dhauti should be followed by Neti and Kapalbhati.
