What is Yogic kriyas: Types, Benefits & Steps

Traditional Hatha Yoga has included a series of six potent cleansing procedures called yogic kriyas (or shatkarma) for ages. These yogic kriyas (shatkarma) aim to purge the body and mind in order to be ready for more advanced yoga techniques and spiritual development. This detailed guide will teach you everything about the yogic kriyas, their advantages, and how to do them in your own practice. Learn and practice these ancient techniques to improve your physical health, mental clarity, and general well being, whether you are a novice or an experienced yogi.

Understanding the Six Yogic Kriyas (Shatkarma)

In Sanskrit, the word “shatkarma” implies “six actions” in its literal sense. Following are the six yogic kriyas:

1. Neti: Nasal cleansing
2. Dhauti: Cleansing of the digestive tract
3. Nauli: Abdominal massage
4. Basti: Colon cleansing
5. Kapalabhati: Frontal brain cleansing
6. Trataka: Concentrated gazing

Let us take a closer look at these different kriyas in yoga and the advantages they provide.

1. Neti: Purifying the Nasal Passages

When practiced regularly, the nasal passages and sinuses may be effectively cleansed with the neti pot method. When it comes to purifying the nasal passages, yoga offers two primary kriyas:

Jala Neti (Water Neti)

The term “Jala Neti” refers to a technique whereby the nasal passages are cleansed with lukewarm salt water.

Technique:

• To make a neti pot, fill it with warm salt water.
• Put the spout into your top nose while tilting your head to the side.
• Permit the water to drain out the bottom nostril via the nasal canal.
• Then, round the corner and repeat.
• To get rid of any leftover water, gently blow your nose.

Sutra Neti (String Neti)

A gentle, waxed thread is used in Sutra Neti, also known as thread Neti, to clear the nasal passages.

Method:

• Penetrate one nostril carefully with a thin, waxed thread.
• Lead it out of your nose and into your mouth.
• To clear your nasal canal, gently pull the string in a back and forth motion.
• Then, round the corner and repeat.

Benefits of kriyas like Neti include:

• Reduces the symptoms of stuffy nose and sinusitis
• Boosts respiratory health and efficiency
• Improves olfactory perception
• Minimizes the impact of allergies and hay fever
• Useful in warding off the flu and the common cold
• Facilitates improved cognitive functioning

2. Dhauti: Cleansing the Digestive Tract

Dhauti is a cleaning practice that primarily targets the digestive tract. Three of the many types of kriyas in yoga are particularly useful for the digestive system, although there are many more:

Vamana Dhauti (Kunjal Kriya)

As part of the Vamana Dhauti (Kunjal Kriya) to purge the digestive tract, one must first drink warm saltwater and then vomit it up.

Technique:

• Start with a glass or two of warm seawater (about one to two liters) on an empty stomach.
• The fluids and stomach contents may be expelled by gently inducing vomiting.
• You have to keep doing it until the water runs clear.
• Get some water and rest after the workout.

Vastra Dhauti

To clean the throat and stomach using this sophisticated method, one must first swallow, and then remove a lengthy piece of muslin fabric.

Technique:

• The method calls for a long, clean muslin fabric strip that is three to four meters in length and four centimeters broad.
• Slowly swallow the fabric, being sure to leave some outside the mouth.
• Keep for a few minutes to let it soak up any contaminants.
• Remove the towel slowly.
• Do it again if needed.

Shankhaprakshalana (Varisara Dhauti)

In order to cleanse the whole digestive system, one must follow the Shankhaprakshalana (Varisara Dhauti) method, which entails drinking saltwater and doing certain exercises.

Technique:

• Consume about 250 milliliters of warm seawater.
• To facilitate the transit of water through the digestive system, do a sequence of yoga asanas.
• You have to keep doing the asanas and sipping water until the water comes out clean.
• Rest and a special diet can help get your digestive system back in check.

Benefits of yogic kriyas like Dhauti include:

• Enhances metabolic rate and digestion
• Alleviates gastritis, indigestion, and acidity
• Reduces acid reflux and gas
• Aids in the process of digestive system detoxification
• Might help with certain breathing issues
• Helps one feel cleansed on the inside

3. Nauli: Massaging the Abdominal Organs

Exercising the abdominal muscles in isolation and rotation is the goal of the advanced abdominal workout known as Nauli. The advantages to digestive health and core strength are substantial, yet it is one of the most difficult yogic kriyas to learn.

Technique:

• Bend forward ever so slightly and stand with your feet wider than shoulder width apart.
• For stability, put your palms on your thighs.
• Hold your breath out and exhale fully (bahya kumbhaka).
• Pull in your abdominal muscles until your belly button is in a concave position.
• Lift just the rectus abdominis, the muscles in the middle of your abdomen.
• Work on your ability to rotate these muscles in both clockwise and counterclockwise directions.

The three most common forms of Nauli are:

• Madhyana Nauli: Focusing on only the core abdominal muscles
• Vamana Nauli: Separating the abdominal muscles on the left side
• Dakshina Nauli: Separating the abdominal muscles on the right side is the goal of Dakshina Nauli.

Benefits of Nauli:

• Reduces belly fat and increases abdominal strength
• Stimulates internal organs, making them work better
• Enhances metabolic rate and digestion
• Harmonizes the body energy levels by stimulating the solar plexus.
• Strengthens the core in general
• Could be useful for easing gastrointestinal problems including constipation

4. Basti: Cleansing the Colon

An integral component of the digestive system, the colon may be cleansed with the basti method. To cleanse the colon, a yoga practitioner may do one of two primary kriyas:

Jala Basti (Water Basti)

Water Basti, or Jala Basti, is a practice that entails introducing water into the colon via the anus and then flushing it out.

Technique:

• Get into a warm bath and sit in it until you reach your navel.
• Hold the chair posture (Utkatasana) while submerged in water.
• To force water into the colon, relax the anal sphincter and create suction.
• Resist the urge to release the water for at least a minute.
• Drain the water and dispose of the garbage.
• To get rid of all the water, repeat the process many times.

Vayu Basti (Air Basti)

A method called Vayu Basti, also known as Air Basti, is forcing air into the colon before expelling it.

Technique:

• Get into the wind relieving posture of Pawanmuktasana.
• Allow air to enter the colon by relaxing the anal sphincter and creating suction.
• Just a few seconds of holding your breath.
• Float away.
• Do it again and again.

Benefits of Basti:

• Removes toxins from the digestive tract
• Enhanced bowel regularity and relief from constipation
• Improves digestion and the absorption of nutrients
• Maintains homeostasis (as per Ayurveda)
• It has the potential to alleviate certain gastrointestinal problems.
• Allows the body to feel lighter and more pristine

5. Kapalabhati: Purifying the Frontal Brain

The breathing method of Kapalabhati, often called “skull shining breath,” purges the airways and the brain prefrontal cortex. This yogic kriya, which is also a kind of pranayama, is among the most popular forms of yoga practice.

Technique:

• Get into a relaxed posture that will help you maintain your spine straight, such Padmasana or Vajrasana.
• Breathe in deeply.
• Breathe out sharply through your nose as you draw your belly button in toward your spine.
• Just let your breath in while your belly relaxes.
• Start with 20 30 reps and work your way up to multiple rounds of increasing the number of repetitions.

When practicing Kapalabhati, there are three primary steps:

• Slow speed: 60 80 exhalations per minute
• Medium speed: 120 160 exhalations per minute
• Fast speed: Up to 200 exhalations per minute.

Benefits of Kapalabhati:

• Removes debris from the airways and lungs
• Revitalizes the whole being
• Enhances focus and clarity of thought
• Incorporates digestive enzymes and stimulates the organs of the abdomen
• Benefits abdominal and diaphragmatic strength.
• Could be useful for reducing anxious feelings
• Stimulates and maintains a steady neurological system

6. Trataka: Concentrated Gazing

One kind of meditation called “trataka” is staring intently at one thing for a certain amount of time without moving your eyes. This yoga kriya is thought of as a focus practice as well as a means of cleansing the eyes.

Technique:

• Keep your back straight and choose a comfortable sitting position for meditation.
• At eye level and around an arm length distant, choose a focal point—typically a candle flame—to emphasize.
• Keep staring at the spot for a long time without looking away.
• When you feel your eyes becoming tired or watery, shut them and picture the focus point in your mind.
• Keep going for another 5 to 10 minutes.

You may find two primary varieties of Trataka:

• Bahiranga Trataka (External gazing): Maintaining focus on something outside of oneself
• Antaranga Trataka (Internal gazing): Concentrating on one inner self and seeing it clearly

Benefits of Trataka:

• Facilitates enhanced attention and concentration
• Enhances visual acuity by strengthening the eye muscles
• Puts one at ease and lessens stress
• Improves the ability to see and remember
• Could be useful for increasing the quality of sleep and alleviating insomnia.
• Builds resilience and self control
• May induce more profound levels of meditation

Incorporating Yogic Kriyas into Your Practice

It is crucial to begin cautiously and with the supervision of a skilled yoga teacher when adding yogic kriyas into your practice. Nauli and basti are two examples of more complex kriyas that need prior training and guidance from an experienced teacher.

Adding kriyas to your yoga practice? Here are some pointers:

• Before attempting more difficult kriyas, start with the easier ones, such as jala neti and kapalabhati.
• To get the most out of yogic kriyas, you need to be consistent. Get in some practice time at least once a week.
• It is best to do kriyas first thing in the morning or just before bed, when you are not hungry.
• Harmonize your yoga practice using kriyas, asanas, pranayama, and meditation.
• Do not push yourself beyond your comfort zone; instead, rest if you feel any pain or discomfort.
• The results of kriyas could take some time to show themselves. It may take some time for you to feel all the advantages.
• Be careful to document your thoughts, feelings, and any changes in your body or mind that you may observe.

The Role of Hatha Yoga Kriyas in Overall Well being

If you want to be healthy and happy all the time, you need to do the Hatha Yoga Kriyas. There are a plethora of advantages to consistently using these purifying techniques:

• By purifying the body internal organs and systems, kriyas help the body work better overall.
• Kripas, which include physical purification, are said to alleviate mental fog and enhance cognitive performance.
• Kriyas, when practiced regularly, may increase energy and decrease weariness.
• Anxiety and tension may be better managed with the use of kriyas.
• Kriyas are a great way to get your body and mind ready for more complex meditation and yoga routines.
• Deeper spiritual experiences and self awareness may be facilitated by kriyas, which cleanse the body and mind.
• The immune system and illness resistance may be enhanced via regular kriya practice.
• Insomnia and poor sleep quality may be helped by certain kriyas, such as trataka.
• If you suffer from hormonal imbalances, you may find relief by practicing certain kriyas.
• By aiding in the elimination of harmful substances, kriyas boost general well being and energy.

Safety Considerations and Precautions

Yoga has many advantages, but it is crucial to practice carefully. Remember these crucial precautions:

• Always study kriyas with a trained yoga instructor.
• Start with simple methods and build up as your body adjusts.
• Practice kriyas 3 4 hours after eating.
• Make sure to drink water before and after kriyas that include water.
• Kriyas may not be suited for some health issues. Consult your doctor with concerns.
• Most kriyas are not advised during pregnancy without professional assistance.
• Practice kriyas moderately. More is not always better.
• Use sterilized neti pots and purified water for nasal or stomach cleaning.
• Adjust your practice to weather and bodily demands.
• Stop practicing and see your teacher or doctor if you feel pain, discomfort, or side effects.

Advanced Kriyas and Their Applications

We have studied the six primary yogic kriyas, but experienced practitioners may explore various advanced methods under supervision:

• Khechari Mudra: Advanced tongue above soft palate exercise.
• Vajroli Mudra: Complex urogenital control practice.
• Agni Sara: Advanced abdominal workout that fires digestion.
• Moola Shodhana: Rectal and lower intestine cleaning.
• Shanmukhi Mudra: Closing the senses to escape extraneous stimulation.

These complex kriyas take substantial preparation and should only be done under the guidance of an experienced yoga instructor.

Integrating Kriyas with Other Yoga Practices

Yogic kriyas are most effective when practiced in conjunction with other facets of yoga:

• Asanas: The benefits of kriyas may be amplified by adopting certain yoga asanas. Following neti practice, inverted positions, for instance, might have positive effects.
• Pranayama: Breathing exercises, or pranayama, may be used into kriyas to heighten their cleansing potential. For example, to boost the pulmonary advantages of Jala Neti, try practicing alternate nostril breathing (Nadi Shodhana).
• Meditation: Kriyas such as Trataka are great stepping stones to other forms of meditation, which may help you relax and focus more deeply.
• Bandhas: To enhance the impact of certain kriyas, you might include energy locks, also called bandhas. Practicing Nauli while using Uddiyana Bandha is one example.
• Mudras: In addition to kriyas, you may also utilize hand motions, or mudras, to guide the body energy flow.
• Mantra chanting: A spiritual component to kriyas may be enhanced and attention maintained throughout practice via the combination of mantra recitation and kriyas.
• Yoga Nidra: After completing strenuous kriyas, it might be helpful to rest deeply with a practice like Yoga Nidra so that your body can absorb the benefits.

Common Misconceptions about Yogic Kriyas

There are a few myths surrounding yogic kriyas that need dispelling, as there are with many old practices:

• Some kriyas are more complex than others, but with the right teacher, even a novice may master many of them.
• In most cases, kriyas pose no health risks when done properly and with an instructor present. What usually causes problems is either overzealousness or using the wrong method.
• The advantages of kriyas, like those of any discipline, build up with regular practice.
• Both the practitioner unique requirements and the particular kriya dictate how often they should practice. Some may be things you do every day, and others maybe less often.
• Though kriyas have health benefits, they should not be used in lieu of traditional medicine; rather, they should be used in addition to it.
• Even though kriyas include physical procedures, they also have substantial mental and spiritual aspects.
• Although a neti pot is necessary for certain kriyas, you can do most of them with only your body and some basic supplies.

Conclusion: Embracing the Power of Yogic Kriyas (Shatkarma)

Yogic kriyas, also known as shaktarma, are effective methods of cleansing the mind and body that contribute to overall wellness. Neti, Dhauti, Nauli, Basti, Kapalabhati, and Trataka are six cleaning practices that, when combined, purify our whole being by addressing different parts of our bodily and mental systems.

You may improve your physical health, mental clarity, and spiritual awareness by adding these techniques to your yoga program. In addition to improving digestive and respiratory function, kriyas have a good effect on energy levels, mental stability, and other areas of everyday living.

Kriyas, like any other yoga practice, need deference, patience, and direction from an experienced teacher. As your body and mind get used to the exercise, go to more complex methods. Consistency is crucial; even the milder kriyas, when practiced regularly, may have a profound effect over time.

Even though yogic kriyas have been around for a long time, they are still useful today because they provide comprehensive, natural ways to stay healthy and balanced in a world that is both hectic and full of toxins. As you go further into the practice of yogic kriyas, you will see how they may completely change your life by bringing balance to your physical, mental, and spiritual selves.

If you are seeking to deepen your yoga practice, improve your overall health, or delve into the wisdom of the yogic tradition, kriyas are a wonderful way to go. Embrace these potent practices, practice with mindfulness and commitment, and you will reap the immense advantages of yogic kriyas.

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