Most people who practise yoga today know asana and perhaps pranayama. Fewer have met the shatkarmas, also called shatkriyas: the six cleansing practices of Hatha yoga. They can sound unusual to a modern ear, and some of them are. But they are a core part of the classical tradition, and understanding them explains a good deal about how Hatha yoga thinks about the body.
This article explains what each practice is and why it exists. It is not a set of instructions. Several of these techniques can cause harm if they are done wrongly, too often or by the wrong person, and the classical texts themselves insist that they be learned from a teacher.
Why cleansing comes first
The Hatha Yoga Pradipika introduces the shatkarmas before pranayama, as a way of preparing the body for breath practice. It recommends them for people with an excess of fat or phlegm, and says that those whose constitution is already balanced may not need them. The Gheranda Samhita goes further and makes shatkarma the first of its seven limbs of yoga. In both, the idea is the same: a body that is clear and light makes the subtler practices easier.
The six practices
1. Neti: nasal cleansing
Jala neti rinses the nasal passages with lukewarm salt water poured from a small pot, in through one nostril and out through the other. Sutra neti, the older form, passes a soft thread or thin catheter through the nose and out of the mouth. Jala neti is the gentlest of the shatkarmas and the one most people meet first. It is essential to use water that has been boiled and cooled, or is sterile or distilled, never untreated tap water, and to dry the nose thoroughly afterwards. Sutra neti should only be learned in person.
2. Dhauti: cleansing of the digestive tract
Dhauti covers a group of practices. The simplest, danta and jihva dhauti, are cleaning of the teeth and tongue, close to ordinary hygiene. Kunjal kriya (also called vamana dhauti) involves drinking several glasses of warm salt water on an empty stomach and then bringing it back up. It is practised in many Indian ashrams, but it is not suitable for everyone and must be learned under supervision.
3. Nauli: abdominal churning
In nauli, the practitioner isolates and rolls the central abdominal muscles from side to side after a full exhalation. It is built up gradually from agnisara, a simpler pumping movement of the abdomen. Nauli takes weeks or months of preparation, is done on an empty stomach, and is not for people with abdominal, cardiac or blood-pressure conditions.
4. Basti: colon cleansing
Basti is the traditional yogic method of cleansing the lower bowel by drawing in water. The classical form depends on advanced control of the abdominal muscles. Today it is rarely taught in its original form; we teach its principle and its modern equivalents, and do not recommend attempting it without medical and expert guidance.
5. Kapalabhati: "skull-shining" breath
Kapalabhati uses short, forceful exhalations driven by the abdomen, with passive inhalations. Although it is often taught as pranayama, the Hatha texts list it as a cleansing practice. It is energising and heating, and it is not suitable during pregnancy, or for people with high blood pressure, heart disease, hernia, epilepsy or recent abdominal surgery. Beginners should start slowly and stop at any dizziness. Our guide to pranayama for beginners explains why breathwork is best built up gradually.
6. Trataka: steady gazing
Trataka is the practice of gazing steadily, without blinking, at a small point, traditionally a candle flame, until the eyes begin to water, then closing them and holding the after-image. It cleanses the eyes in the traditional view and, above all, trains concentration, which makes it a bridge between cleansing and meditation. Keep sessions short at first, and avoid it if you have epilepsy or an eye condition. Our guide to meditation for beginners covers where it fits among other concentration practices.
Who should be careful
As a general rule, avoid the shatkarmas, or ask a doctor first, if you are pregnant, have high or low blood pressure, heart disease, a hernia, stomach ulcers or acid reflux, epilepsy, an eye or ear condition, or have recently had surgery. Never force a practice, never do them on a full stomach, and stop if anything hurts. The traditional texts recommend them for specific needs, not as a daily routine for everyone.
How to learn them safely
Learn from a teacher who can watch you, in person. A teacher will choose which practices suit you, teach the preparatory stages first, and know the warning signs. On our 200 Hour Yoga Teacher Training, shatkarma is a module of its own, covering the purpose of each practice, correct method, hygiene, frequency, supervision and contraindications, so that graduates can teach them responsibly. Our article on Hatha vs Ashtanga yoga explains where the shatkarmas sit within the wider Hatha tradition.
Read next: Hatha Yoga Pradipika: A Guide to the Classic Text
