Shatkarmas: six powerful cleansing techniques in yoga for harmony of body and spirit

Yoga is not just a physical practice; it is a whole philosophy encompassing body, mind, and spirit. As the sage and author of the "Yoga-sutras," Patanjali, said:

"Yoga is the control of the fluctuations of the mind."

This ancient discipline includes many aspects, among which shatkarmas hold a special place — six cleansing techniques that prepare the body and mind for deeper practices. Shatkarmas are part of traditional yoga and play an important role in maintaining overall well-being. They help not only to cleanse the physical body but also to establish an inner state, which is especially important for those seeking spiritual development.

In this article, we will explore the main methods of shatkarmas, their influence on health, and recommendations for their application. Understanding these practices will help you not only improve your physical condition but also deepen your yoga practice, opening new horizons for personal growth and self-improvement.

The term "shatkarma" translates to 'six actions.' These techniques are designed to cleanse the body and prepare it for the practice of yoga. Shatkarmas have ancient roots and trace back to the traditions of Indian medicine and philosophy. Maharishi Gheranda described the six shatkarmas as the first part of yoga in the "Gheranda Samhita." He believes that without the practice of shatkarmas, no seeker can achieve success on the path of yoga. Without cleansing the body, it is difficult for the seeker to move forward, following the other steps of yoga.

Shatkarma is a special part of the practice of Hatha Yoga. The practice of shatkarma not only contributes to physical purification but also helps achieve harmony between the body and mind.

In the conditions of the modern world, where stress and environmental pollution are common, the application of these ancient techniques can become an important step towards restoring health and inner balance.

Cleansing is an important element of yogic practice. In yogic tradition, it is believed that the accumulation of toxins in the body can lead to various diseases and disruption of the energy balance. Shatkarmas help eliminate these toxins, which contributes to improving physical condition and increasing energy levels.

Moreover, shatkarmas facilitates the opening of (energy channels nadis) in the body. These channels are responsible for the circulation of life energy (prana), which is necessary for maintaining health on all levels: physical, emotional, and spiritual. By cleansing the body through shatkarma, the practitioner creates conditions for the free flow of energy, allowing for the achievement of harmony and balance.

1. Dhauti (cleansing of the digestive tract).

   Dhauti is fundamental among the cleansing techniques of yoga, specifically designed to cleanse the entire digestive tract. This comprehensive method can be divided into three separate categories:

   • shirsha-dhauti: focuses on cleansing the head and upper areas. It uses techniques that can cleanse the eyes, ears, teeth, palate, and tongue;
   • hrida-dhauti: aimed at cleansing the inner chest area using a soft stick, vomiting after drinking a large amount of warm saline water (Vamana-Dhauti), as well as the esophagus and stomach through swallowing and removing a strip of fabric;
   • antara-dhauti: focuses on internal cleansing using methods that involve swallowing air, saline water, generating heat in the abdomen, and cleansing the rectum.

Each group offers specific benefits for both physical and spiritual well-being. However, they require expert advice and supervision for the practice to be effective and safe.

There are several varieties of dhauti, each with its own features and goals. Let's consider the main ones:

• varisara-dhauti (shankha-prakshalana) — rinsing the gastrointestinal tract with saline water through a series of special asanas that help the water pass through it. Asanas affect the sphincters of the gastrointestinal tract, massage the abdominal organs, and facilitate the elimination of toxins;

  Varisara is the most secret technique. It cleanses the body. Those who perfect it with great effort attain a divine body.

  Gheranda Samhita

• vamana-dhauti — cleansing through vomiting. This technique helps remove excess mucus from the stomach and improves digestion;
• agnisara-dhauti — cleansing with fire. The practice involves pulling in and pushing out the abdomen while holding the breath. It generates internal heat and helps improve metabolism;
• vastra-dhauti — using special cloth for stomach cleansing. This technique requires specific preparation and should be performed under the guidance of an experienced instructor.

Dhauti contributes not only to the cleansing of the body from toxins but also to the improvement of overall health.

2. Basti (cleansing of the large intestine).

   This is a specialized yogic cleansing technique aimed at cleansing the large intestine, often referred to as a yogic enema. This shatkarma is particularly important for detoxifying the intestines, as it helps reduce excessive gas and eliminate old fecal matter.

   There are two methods of performing basti:

   • Jala-basti — a yogic enema using water. To perform this practice, one needs to immerse in water up to the level of the navel. With the help of other yogic techniques, such as uddiyana-bandha and nauli-kriya, water is drawn into the rectum. After that, it is expelled, which helps wash out toxins.
   • Sthala-basti — a waterless method that involves special breathing techniques. Instead of water, air is drawn into the intestines, usually while sitting in a specific yoga pose. The air acts as an internal cleanser, helping to remove remaining impurities from the large intestine.

   Basti helps eliminate toxins from the intestines, improves the digestive system's function, and promotes overall body wellness.

3. Neti (nasal cleansing).

   Neti is a technique aimed at cleansing the nasal passages using a neti pot (a small container with a spout filled with warm saline solution). Neti is an excellent technique for alleviating symptoms of allergies, rhinosinusitis, chronic sinus inflammation, runny nose, nasal congestion, nasal cavity irritation, recovery from nasal surgeries, and other respiratory diseases. Neti also creates a balance between the right and left nostrils. As a result, the brain hemispheres are harmonized, which contributes to a state of mental clarity and balance. Thus, neti can be beneficial in managing conditions such as stress.

   There are two main types:

   • Jala-neti — rinsing with saline water through a special pot (neti-pot). This method helps to moisturize the nasal mucosa.
   • Sutra-neti — using a special thread to clean the nasal passages. This method requires certain preparation and should be performed under the guidance of an instructor.

4. Trataka

   This is a technique of concentrating the gaze on a stationary object (for example, on the flame of a candle), primarily intended for cleansing and rejuvenating the eyes, as well as improving mental clarity. It helps develop concentration, attentiveness, and improve vision. Trataka also contributes to calming the mind and preparing it for meditation.

   A detailed description of trataka can be found here.

   Trataka eradicates all eye diseases, fatigue, and laziness; it shuts off the pathways for the emergence of these problems. It should be kept secret like a golden box.

   Hatha-yoga Pradipika, Chapter II, Verse 32

5. Nauli (abdominal stimulation).

   Nauli is a technique that massages the abdominal organs using the abdominal muscles. It is usually performed on an empty stomach and is often integrated into pranayama, or yogic breathing exercises.

   Nauli activates the digestive organs and promotes their normal functioning. This technique is performed with special movements of the abdominal muscles, which help strengthen the abdominal wall and improve circulation in this area.

   To perform nauli, sit in a comfortable position with your legs crossed. Exhale all the air from your lungs and hold your breath. Then contract your abdominal muscles and pull them inward, creating a circular motion. Do this by isolating the rectus abdominis and rotating them clockwise or counterclockwise. After the circular motion has been performed several times, relax your abdominal muscles and take a deep breath.
   A detailed description of the nauli technique can be found here.

6. Kapalabhati.

   This is an effective breathing purification technique that is performed through sharp exhales with active contraction of the abdominal muscles. Yogic breathing kapalabhati promotes the cleansing of the airways, improves blood circulation, and activates metabolism. It helps in cleansing the head, or as stated in the "Hatha-yoga Pradipika," "cleansing the front part of the brain," filling the body with energy.

   A detailed description of the kapalabhati technique can be found here.

Shatkarmas can be beneficial for those suffering from excess mucus, digestive issues, or wanting to improve overall health. These practices are particularly relevant for people with chronic illnesses or those looking to enhance their vital energy.

However, it is important to remember that these practices are not suitable for everyone. Shatkarmas require certain preparation and an awareness of one's capabilities. Before starting to perform shatkarmas, especially for beginners, it is recommended to consult with an experienced yoga instructor knowledgeable in shatkarmas, or an Ayurvedic or medical specialist, to avoid possible negative consequences.

Some general contraindications for shatkarmas:

• diseases of the digestive organs in an acute stage;
• exacerbation of chronic diseases;
• problems with the cardiovascular system;
• pregnancy;
• menstruation;
• the presence of serious illnesses.

It is essential to approach the practice mindfully: listen to your body and pay attention to its signals during the practices.

Shatkarmas are powerful tools for cleansing the body and mind that should be used wisely and consciously. They can significantly enhance a person's quality of life when applied correctly under the guidance of an experienced yoga instructor.

Studying these techniques will help achieve maximum benefits from yoga practice: they promote not only physical health but also improve a person's emotional state. It is important to remember that achieving sustainable results in health and well-being requires regular practice.

Shatkarmas can become an important part of everyone's daily life on the path to harmony in body and spirit.

Thus, by studying shatkarmas, everyone can discover new horizons of health and well-being through the ancient practice of yoga!