Kriyas are a highly requested topic within our Samyak Yoga Alumni Community. The six Yoga Kriyas, also known as Shat Kriyas or Shat Karmas, are essential cleansing techniques outlined in the Hatha Yoga Pradipika. These practices serve as foundational purification methods aimed at boosting immunity and preparing the body for the free flow of vital energy, or ‘Prana.’
The six kriyas are designed to remove impurities, eliminate toxins, and ready the body for a heightened state of awareness. Our internal organs are part of 11 systems, including the circulatory, respiratory, digestive, excretory, nervous, and endocrine systems. Purifying these organs is crucial for maintaining a healthy, calm, and disease-free body and mind.
Kriyas are essentially the building blocks of your yoga journey. They create a heightened sense of awareness beyond the physical level and are practiced before engaging in pranayama, asana, mudra, or meditation. These techniques completely detoxify the alimentary canal, from the mouth to the anus.
The Shat Kriyas described in Hatha Yoga include:
धौतिर्वस्तिस्तथा नेतिस्त्राटकं नौलिकं तथा।
कपालभातिश्चैतानि षट्कर्माणि प्रचक्षते ।। २.२२।।
Dhauti – Cleansing of the mouth and food pipe
Basti – Cleansing of the large intestine (lower abdomen)
Neti – Cleansing of the nasal passages
Nauli – Strengthening of the abdominal organs
Trataka – Purification of the eyes
Kapalbhati – Cleansing of the frontal area of the brain
1. Dhauti Kriya
In Sanskrit, ‘Dhauti’ means ‘washing.’ This kriya involves consuming water to full capacity and then expelling it through vomiting to cleanse the food pipe. Dhauti Kriya enhances the efficiency of internal organs and removes excess mucus from the stomach. Consistent practice of this kriya also helps balance the body’s Kapha, Pitta, and Vata doshas.
Some common Dhauti practices include:
- Vamana Dhauti – Involves drinking a large quantity of lukewarm water and then vomiting it out to expel impurities from the food pipe.
- Vastra Dhauti – Involves swallowing a clean muslin cloth soaked in lukewarm water, holding it in the stomach for a few minutes, and then pulling it out to remove impurities from the intestinal tract.
Other techniques include Danta Dhauti (teeth washing), Jihva Dhauti (tongue scraping), and Karna Dhauti (ear cleansing).
2. Basti Kriya
Basti Kriya is a technique that involves cleansing the large intestines, often by sucking in water or air through the anus. ‘Basti’ means ‘to hold’ and refers to the urinary bladder. This kriya is effective in treating digestive issues, flatulence, and elimination disorders. One of the most common forms of Basti is Jala Basti.
Jala Basti – Traditionally practiced by squatting in a river, this kriya uses water to cleanse the bowels. The process involves sitting in a tub of water up to the navel in Utkatasana, sucking water through the anus into the intestines, holding it for a few minutes, and then expelling it. Due to its complexity, this kriya should be performed under the guidance of an experienced teacher.
3. Neti Kriya
Neti Kriya purifies the nasal cavities, which are crucial pathways for ‘Prana’ or vital energy. This kriya is performed using a clean neti pot and is of two types:
- Jala Neti – Water is used to flush out impurities from the nostrils. Water is poured into one nostril and expelled through the other.
- Sutra Neti – A rubber thread (sutra) is used to massage the nasal pathways, clearing any blockages.
4. Trataka Kriya
Trataka Kriya is a simple yet effective technique for cleansing the eyes and enhancing concentration. It involves steady, continuous gazing at an unmoving point, such as an illuminated candle at eye level. This practice can be internal, focusing on the Third Eye (Ajna Chakra), or external, focusing on an object like a candle. Regular practice improves concentration and purifies the mind from fluctuating thoughts.
5. Nauli Kriya
Nauli Kriya is an abdominal cleansing technique that involves the movement of the lower abdominal muscles. This kriya stimulates digestive fire, purifies internal organs, and improves appetite. It is performed standing with feet apart and knees bent. There are three variations:
- Madhya Nauli – Both abdominal muscles are concentrated at the center.
- Vama Nauli – Abdominal muscles are aligned to the left side.
- Dakshina Nauli – Abdominal muscles are aligned to the right side.
6. Kapalabhati Kriya
Kapalabhati Kriya, the last of the six kriyas, focuses on enhancing brain function. Kapalabhati translates to ‘Skull Shining’ and is often referred to as a pranayama technique. This kriya improves respiratory health, energizes the body, and keeps the mind alert. It involves rapid, forceful exhalations and passive inhalations, performed in a seated position.
During your 200-hour Yoga Teacher Training at Samyak Yoga Ashram, you will learn essential kriyas such as Kapalabhati, Neti, and Trataka. The 300-hour advanced training includes practices like Sutra Neti and Vamana Dhauti. Kriyas should be performed under guided supervision to achieve harmony between the body, breath, and mind, enhance vitality, and promote inner bliss.
