Showing posts with label Shat Karma. Show all posts
Showing posts with label Shat Karma. Show all posts

Kapalabhati Kriya - Hatha Yoga Shat Karma

Kapalabhati is a purification exercise for the skull and lungs. This is a variety of Pranayama exercises, though it is one of the Shat-Karmas (six purificatory exercises).

Padmasana or Siddhasana is a good place to start. Kneel with your hands on your elbows. Puraka (inhalation) and Rechaka (exhalation) can be done quickly. This is easy for those who can do Bhastrika Pranayama. At the end of the necessary rounds in Bhastrika, there is a long Kumbhaka (retention of breath).

However, there is no Kumbhaka in Kapalabhati. Puraka is very long and gentle in Kapalabhati, but Rechaka is too fast and forcible. Puraka is completed as easily as Rechaka in Bhastrika. The only distinction between Kapalabhati and Bhastrika is this. Rechaka should be performed forcibly and rapidly in Kapalabhati by contracting the abdominal muscles with a backward movement. First and foremost, have

There is just one ejection per second. Do 10 expulsions per round at the beginning. Increase the number of expulsions by 10 each round before each round has 120 expulsions.

The respiratory tract and nasal passages are cleansed. It relieves bronchial tunnel spasms.

As a result, Asthma is relieved and eventually healed over time. This procedure aids in the reduction of consumption. The blood's impurities are cast out. The circulatory and respiratory systems have been significantly toned. Shat-Karmas are meant to purify the physical body. Kundalini cannot move from the Muladhara to the Sahasrara Chakra while the Nadis are impure. Pranayama aids in the purification of the Nadis. Pranayama requires a thorough understanding of Prana.

You may also want to read more about Pranayama and Holistic Healing here.

Nauli Kriya - Hatha Yoga Shat Karma

The abdominal viscera and the gastro-intestinal or alimentary tract are regenerated, invigorated, and stimulated with Nauli Kriya. You should be familiar with Nauli in order to practice it.

Uddiyana Bandha is a form of Uddiyana Bandha. Uddiyana can be performed while seated, but Nauli is usually performed while standing.

Stage I: Exhale quickly and forcefully from the lips, keeping the lungs entirely clear. Contract and pull the stomach muscles backwards for a few seconds. Uddiyana Bandha is my name. The first stage of Nauli is this. In Nauli, the Uddiyana Bandha comes to an end.

Stand up to practice Nauli. Separate the right and left legs by a foot. If you hold your feet tight together, you might lose your balance and fall down. Place your hands on the legs, resulting in a gentle back curve After that, do Uddiyana Bandha. Before moving on to the next level, do this for a week.

Stage II: Now, by contracting the left and right sides of the abdomen, free the center of the abdomen. All of the muscles will be in a vertical line in the middle. Madhyama Nauli is the name of the place. Keep it for as long as you can comfortably. Just do this for a few days at a time.

Stage III: At this point, you can contract the right side of your abdomen while leaving the left side uncontracted.

Only the muscles on the left hand can be included. Vama Nauli is the name for this. Contract the muscles on the left side again, leaving the right side open. Dakshina Nauli here. You can learn how to contract the muscles of the central, left, and right sides of the abdomen by practicing in this manner. You'll even see how they shift their weight from side to side. Just the middle, right, or left abdominal muscles will be visible at this time. For a week, practice this point.

Stage IV: Maintain a central position for the muscles. In a circular motion, slowly bring to the right side and then to the left side. Do this several times from the right to the left line, and in the opposite direction from the left to the right. Often transform the muscles gently and in a circular motion. You can do it rapidly as your practice progresses, but you can reap the full benefits of this Kriya by doing it steadily and steadily. When the abdominal muscles are separated and turned from side to side, the last stage of Nauli will appear to be churning.

In the first two to three tries, beginners will experience minor abdominal pain. They should not need to be afraid, and they should stop practicing. Around two or three days, the suffering will be gone. When an experienced Yogic student does Nauli, onlookers will be astounded by the motions of the abdominal muscles. They'll get the sensation that an engine is running in the abdominal factory.

Beginners can lean slightly to the left side and contract the left muscles while doing Dakshina Nauli. Allow them to lean slightly to the right while doing Vama Nauli. Drive the entire muscle group forward by contracting both sides in Madhyama Nauli.

And anyone with a barrel-like stomach, this exercise is impossible. They can't see succeeding in this Kriya if it's tough for them to bear their own belly. They can also attempt it by incremental, slow practice. They must work hard and train diligently for a long time in order to achieve success. Those with a sensitive body will practice and execute this Kriya in a beautiful and efficient manner with ease.

Some people show Nauli and numerous other Asanas and Mudras for the sake of a few pies on the popular Hardwar cosmopolitan stage, where Punjabis and Bengali Baboos stroll in the evening with their ladies on the banks of the Ganges. They go from one workout to the next in a flash. Calcutta, Delhi, Bombay, Madras, and all the major cities have the same problem. This is just a semblance of a work. It's not very close to being Yoga. It's all a set of athletic feats. You can tell they don't have all the skills and goals of a Yogi from looking at their bodies. They don't even feel mentally healthier because they are addicted to intoxicants like Ganja and Bhang.

If you do the Yogic exercises correctly and with the right mental outlook, you will undoubtedly experience spiritual development. Chronic constipation, dyspepsia, and any other gastro-intestinal illnesses may be cured with Nauli Kriya. Sang Pachar and Basti Kriya are both aided by Nauli. The pancreas and liver are toned. The kidneys and other abdominal organs are in good working order. Nauli is a boon to the human race. It's a one-of-a-kind ‘uni-all' or perfect ‘pick-me-up.'

You may also want to read more about Pranayama and Holistic Healing here.

Neti Kriya - Hatha Yoga Shat Karma

The aim of the ‘Neti' exercise is to cleanse the nostrils. The nostrils must still be kept clear. You may have irregular breathing if the nostrils are dirty. Breathing irregularly can make you sick.

Take a perfect, 12-inch-long piece of yarn. The thread should be free of knots in the centre. It should not be too frail or frail. Place one end of it in the right nostril and tightly grasp the other end. Pass a forcible, persistent inhalation through the door. Then drag it out slowly. Move it into the left nostril in the same manner and gently exhale. Pulling the nostrils violently will cause injury. Move the thread into one nostril and out the other after a little practice. When you first inject the thread into your nose, you will start to sneeze a lot. After three or four tries, this fails. When the nostrils get plugged due to ice, you should use this technique.

Another simple procedure for washing the nostrils exists. In your side, or in a wide-mouthed cup, pour some cold water. Draw the water slowly through your nose and forcefully eject it through your nose. Many people are capable of doing this. When people first start learning this, they can get a little cold and cough after one or two attempts. They will practice as soon as they are feeling better.

Many people will quickly pull tobacco smoke from their mouth and transfer it through their nose. If smokers try hard enough, they will pull smoke from one nostril and expel it through the other nostril or mouth. Water, on the other hand, can be easily passed.

'Seet-Krama' is the practice of drawing water and exhaling it through the nose. It's named 'Vyut-Krama' as you take water from your nose and eject it through your teeth. This Neti Kriya purifies the skull and induces clairvoyance, according to the Gheranda Samhita (Divya Drishti).

Rhinitis and coryza are both healed as a result of this.

You may also want to read more about Pranayama and Holistic Healing here.

Trataka Kriya - Hatha Yoga Shat Karma

Trataka is the practice of staring at a certain point or object without blinking. While it is one of the six purifying exercises, it is mostly used to improve focus and mental clarity and concentration. It is extremely beneficial to Hatha Yoga, Jnana Yoga, Bhakti Yoga, and Raja Yoga teachers.

There is no other tool for mind control that is reliable. Since such essential activities are defined under Hatha Yogic sections, some students who claim to practice Jnana Yoga overlook them. This exercise was being performed by Sri Ramana Maharshi, a well-known Tiruvannamalai Jnani.

If you had gone to his Ashram for his Darshan, you should have seen it plainly. He used to stare at the walls while sitting on his sofa in his bed. He sat in an easy chair on the veranda and stared steadily at the distant hills or the stars. He was able to maintain a balanced state of mind as a result of this. None was able to divert his attention. He was still quiet and collected. And though his Bhaktas were chatting and singing by his side, he was not disturbed in the least.


(1) Stand in front of an image of Lord Krishna, Rama, Narayana, or Devi. Keep your gaze fixed on it without blinking. Look at the head, then the body, and finally the legs. Repetition of the same procedure is required. When your mind has calmed down, focus solely on one place. Hold the breath before tears start to fall. Then shut your eyes and see the scene in your mind.

(2) Look at a black dot on a white wall or draw a black line on a sheet of white paper and tape it to the wall.


(3) On a piece of paper, draw the word Om (!) and position it in front of your seat. Lie down on an open terrace and look at a brilliant star or the full moon for Trataka. After a while, you'll see various colored lights. For a while, you'll only see a single color inside, and all of the surrounding stars will vanish. When you look at the sky, all you see is a white moon on a dark backdrop. You will sometimes see a massive mass of light all around you. When your gaze becomes more focused, you may see two or three moons of the same size, or you may not see any moon at all, despite your eyes being wide open.

(5) Choose a random spot in the clear sky in the morning or evening and stare at it for a long time. You'll find new sources of inspiration.

(6) Look in the mirror and focus on the pupil.

(7) Some people perform Trataka between their brows or at the tip of their nose.

Some people do Trataka at the tip of their nose sometimes when driving.

(8) Advanced students may perform Trataka at the Chakras inside the Chakras (Padmas). The significant Trataka centers are Muladhara, Anahata, Ajna, and Sahasrara.

9) Place a ghee lamp in front of you and stare at the flames. Darshan is provided through the flames by certain astral beings.

(10) Trataka on the sun is practiced by a small number of Yogins. It necessitates the presence of an accomplished man. They begin by gazing at the rising sun and, with practice, can do Trataka on the sun even in the middle of the day. This practice gives them certain unique Siddhis (psychic abilities). This Sadhana is not suitable for everybody. The first nine activities are suitable for anyone and are completely healthy. Sungazing, the last one, can only be attempted with the assistance of an experienced man.


Sit in your favorite Asana (posture), Siddhasana or Padmasana, while practicing in your meditation area. You should do so in a standing or sitting position at all moments. Trataka can be achieved profitably while walking. Do not look here and there as you walk down the streets.

Look at the tip of your nose or your fingers. When talking to others, many people should not look them in the eyes. They chat when focusing their gaze on a certain location. This Sadhana does not necessitate any specific Asana.

Trataka is what you see when you look at an image. Saguna Dhyana is when you shut your eyes and mentally visualize an image (meditation with form). When you equate God's virtues with the object of Trataka, such as omnipresence, omnipotence, omniscience, goodness, immortality, and so on, the name and shape of the Trataka object vanishes, and you join Nirguna Dhyana (abstract meditation).

To begin, do Trataka for two minutes. Then gradually extend the time. Do not be irritable. It is necessary to practice steadily and gradually. Even if you stare at a spot for three hours straight, if your mind wanders, it's useless. The subconscious must be alert as well. Only then would you be able to progress in this practice and gain more psychic abilities.

Those who, after many efforts, cannot maintain a steady gaze for a second should not be concerned. They will shut their eyes and concentrate on an abstract spot between their brows.

Many with very poor eye capillaries can practice Trataka after shutting their eyes on some imagined location inside or outside. Do not overwork your eyes by practicing too much. When you're sleepy, shut your eyes and concentrate on the Trataka object. Do not rock your body while doing Trataka.

Trataka helps to improve vision. Many people who had eye problems found Trataka to be extremely beneficial. Going beyond one's own strength and looking at the sun without assistance can be beneficial.

You must have your guide with you while looking at the light. To stop some serious problems and to cool the machine, the Guru will administer some oil to rub on your head.

When you practice sun-gazing at night, you should add honey to your skin.

During the drill, the same object of gaze will appear as something else. You'll have a lot of other dreams. Various people have had various encounters. When people tell you of their stories, you can not trust them. Trataka alone can not provide you with any of the Siddhis. Once you've gained hold over your mind and it's been stable, you'll need to exploit it using prescribed techniques in order to gain forces. As a result, the abilities gained from this experience can vary from person to person. It is contingent on additional mental conditioning in a specific manner.

Young aspirants posing as major Yogins disregard those rituals and wonder if they are doing Moksha. Certainly, the practice is not Moksha in and of itself. For the achievement of Moksha, various practices are used. One approach may be used to achieve the target, while another may use a different method.

Have this in mind at all times. Otherwise, you'll be ignoring all of your options. If you ignore the Sadhana, you will be misled and lose sight of your target.

Diseases of the eyes may be cured by doing Trataka. The condition of one's eyes changes. Many people have given up their glasses as a result of this procedure. Willpower is cultivated. Vikshepa is annihilated. It helps to keep the mind in check. Clairvoyance, thought-reading, psychic healing, and other Siddhis can all be learned quickly.

Again, Bhakti Yoga, Jnana Yoga, Hatha Yoga, Karma Yoga, and other types of yoga are not incompatible with Cocaine or Soda Bicarbonate. They are not at odds with one another. This practice should not be overlooked only because it falls in the Hatha Yoga category. Even if you pretend to be a Jnana Yoga or Bhakti Yoga practitioner, you can engage in this exercise. It's a highly useful and potent cure for a wandering mind. It unquestionably trains the mind for perfect Dhyana and Samadhi. This is unquestionably a way to an end. Step by step, ascension of the Yogic ladder or stair-case is required. 

This beneficial exercise has helped a number of people. Why don't you, my friend, make a real effort to practice this right now? I've sent you a variety of Trataka exercises. Choose the approach that best serves your needs and reap the divine rewards. Do this for a month on a daily basis and report back to me on your encounters, rewards, and any problems you encounter.

You may also want to read more about Pranayama and Holistic Healing here.

Basti Kriya - Hatha Yoga Shat Karma

    The ‘Basti' exercise is designed to function like a ‘enema,' allowing the buildup of feces in the intestinal canal to be passed out. 

    There are two types of Basti Kriyas in Yoga

    1. Jala Basti and 
    2. Sthala Basti.


    Sthala basti (also known as Sushka basti or Vata basti) cleans the colon without the use of a catheter or tube by drawing air into the body. 

    By drawing water into the anus via a conduit, Jala basti (also known as 'Vati basti') cleans the colon.

    Sthala basti may be done in a variety of positions, including utkatasana and ardha paschimottanasana, although novices should start with a supine position.

    By removing gas from the colon, Sthala basti promotes digestion. 

    Sthala basti may help avoid headaches, increase focus, and create a general sense of well-being since poor digestion leads to other issues.

    • Lie down on the ground and grasp your toes with your fingertips. Knees should not be bent. 
    • This is the same as Paschimottanasana, but you don't have to drop your head to your feet. 
    • Expel the water by churning the abdominal muscles in this position. It helps to heal pelvic muscles. 


    It does better than Sthala Basti  in having the same health outcomes. 

    • Take a five-inch bamboo tube and cut it in half. 
    • Vaseline, grease, or soap should be used to lubricate one end of it. 
    • In Utkatasana, sit in a pool of water or a tank of water up to your knees. 2 to 3 inches into the anus, insert the bamboo tube.
    • Initiate the anus by slowly drawing the water into the intestines. 
    • Expel the water by shaking the abdominal muscles. 
    • It treats bladder problems, dropsy, constipation, among other issues. 

    Tips for Making the Jala Basti Kriya Easier:

    • Beginners should place a catheter into the rectum to pull the water in since it is an advanced procedure. Bamboo tubes have always been preferred over plastic tubes or catheters.
    • The catheter must be at least 13-15 cm long, hollow, and completely smooth.
    • The catheter is placed into the anus at a depth of 4cm or more. For simple insertion, lube it with beeswax or a non-irritating oil like as Vaseline or ghee.
    • As soon as you achieve your limit of kumbhaka, withdraw the catheter from the anus without inhaling (breath retention).
    • When the tube is no longer needed, the rectum is pulled out and the sphincter muscles are opened with fingers. 
    • The hand is then brought in to conduct uddhiyana bandha, after which the hand is withdrawn, followed by breath retention and exhale.
    • Always crouch over the toilet while removing the water from the anus, since the feces will be removed from the lower intestine as well.
    • Ensure that the water in the bowels has been entirely evacuated.

    Follow-up Exercising (After Jala Basti Kriya):

    • On a blanket, lie down in shavasana and gradually take pashinee mudra. By releasing air, this aids in the evaporation of any trapped water in the bowels.
    • Assume shavasana once again, then raise your knees to your chest and rock side to side on the floor. 
    • You may also rock from side to side by opening your arms at shoulder level.
    • Rest in shavasana for a few minutes more, then do bhujangasana 3-5 times to get rid of any lingering water or air.
    • You may also improve your experience by include mayurasana in the sequence.


    This is not something you can do every day or make a habit of. This is mainly to be seen on rare occasions. 

    • Do this first thing in the morning before eating. 
    • If you don't know how to pull water from the tubing, you can use a regular syringe from the store. 
    • You can learn how to extract water from the anus with the aid of the bamboo. 

    However, water is forced into the enema syringe with the aid of oxygen/air. 

    The only distinction is the outcome, which is the same in all scenarios. 

    You can save money by using the bamboo tube.

    You can control the intestinal muscles by pressuring the water to be drawn in and pushed out.

    Most individuals nowadays do enema using a basic enema kit, which can be found at most medical shops. 

    This is a simple alternative to Hatha Yoga's Basti technique. An enema achieves the same result and is far more convenient for most individuals. 

    Warm water (approximately 1 liter) cooked with Neem leaves is used for enema in Naturopathy and Ayurveda. 

    The leaf of the neem tree is a powerful disinfectant. A lengthy tube is placed into the rectum and connects the water container to the rectum. The rectum is allowed to fill with water (approximately a liter or more). 

    It is kept there for a few minutes, depending on the practitioner's ability. Then one goes to the bathroom and expels all of the water, as well as human waste.

    Other traditional yogic practices for intestinal cleansing exist as well. 

    Shanka Prakshalana is a widespread practice. It entails drinking roughly five liters of salty water that is somewhat warm. This is a time-consuming and exhausting procedure. 

    The intestines are unable to absorb the salt water. Instead, it drips all the way down to the rectum, completely cleansing the digestive system from top to bottom. 

    It removes any human waste or food particles adhering to the gut lining from the whole stomach, small intestine, large intestine, and rectum. This should only be done once every six months. 

    However, Laghu Shanka Prakshalana is a simpler procedure that may be performed every two weeks. Only two liters of warm saline water are consumed here. The water is then drained from the anus in a few sittings.

    In current times, the classic Basti procedure has given way to easier enema methods.


    What is the meaning of Sthala basti?

    By drawing air into the body via the anus, Sthala basti is a Hatha yoga cleaning method that targets the colon. It's a challenging technique that requires you to draw your stomach in and up.

    Basti is one of the six procedures that make up shatkarma (also known as shatkriya), the yogic bodily cleaning system, and is employed in traditional Indian medicine.

    Before going on to sthala basti, you should master jala basti.

    Which portion of the body does Basti Kriya cleanse?

    Cleansing of the Intestines with Basti Kriya (Yogic Enema). Basti Kriya is a method for inwardly rejuvenating the body by totally cleaning the colon. 

    It is one of the six shatkarma purifying practices listed in the Hatha Yoga Pradipika.

    Hatha yoga pradipika defines shatkarma as a preparatory practice that cleanses the body from the inside out and prepares the yogi to achieve spiritual objectives.

    Each shatkarma technique involves purifying certain bodily regions; for example, basti kriya involves sucking in water or air via the anus to cleanse the lower belly (large intestine).

    What is Basti and how do you do it?

    • Fill a tub with water and sit in it. The water should come up to the level of the navel. This is best done in a river with a mild current of water.
    • Put your hands on your knees and bend forward.
    • The next step is to pull water into the big intestine from the anus. It takes some practice to be able to achieve this. 
    • Try to draw water up into the rectum by expanding the anus sphincter muscles. This might be challenging at first. This is aided by Uddhiyana Bandha, or bringing the stomach inside and upwards. 
    • Nauli may be used with Uddiyana Bandha to bring water upwards for those who have mastered it.
    • Hold the water in your bowels for a while before passing it via your anus.
    • Rep this procedure until your bowels are completely clear.
    • Because this procedure might be challenging at first, some practitioners place a rubber or plastic tube in the anus to make it simpler.

    What Are The Benefits Of Basti Kriyas?

    • Impurities may stay lodged on the walls of the large intestine and not be discharged for days. 
    • Basti detoxifies the large intestine by removing toxins and cleaning the colon.
    • It helps to prevent gas from forming in the big intestine.
    • Basti is also a wonderful technique for experienced pranayama practitioners. Intense pranayama generates a lot of heat in the body. 
    • Practitioners may sit (up to the navel) in a running river and do Basti to relieve the heat. The heat is removed from the body by drawing cool water in via the anus and then exhaling it.
    • Basti is a typical detoxifying technique used in Ayurveda and Naturopathy.
    • Basti is beneficial to folks who fast for lengthy periods of time. 
    • Regular stool motions are essentially non-existent during protracted water fasts. Despite this, a substantial number of toxins are excreted from the body and pushed into the small and large intestines. These poisons must be removed from the body. 
    • To eliminate these contaminants attached to the intestinal walls, an enema is usually administered. Those who are familiar with Basti may use it to get the enema effect.

    ~Kiran Atma

    You may also want to read more about Pranayama and Holistic Healing here.

    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.

    Dhauti Kriya - Hatha Yoga Shat Karma


    Antar-Dhauti (internal cleaning) and Bahir-Dhauti (external cleaning) are the two types of purification. There are three ways to make Antar-Dhauti. Take a 15-foot-long piece of fine muslin cloth that is 3 inches thick. The borders should be well stitched, and there should be no loose thread dangling from the ends. Until using, make sure it's safe by washing it with soap. It should be dipped in lukewarm water.

    Squeeze out as much water as you can and swallow one end at a time. In the first day, just one foot was swallowed. Keep it there for a few seconds before slowly removing it. The next day, swallow a bit more and hold it for a few minutes before eventually releasing it. As a result, you will gradually swallow the whole volume, hold it for about 5 minutes, and then swallow it. Don't make a hasty decision. Do not use harsh handling to hurt the throat. Drink a cup of milk after the Kriya is completed. This acts as a kind of throat lubricant. This workout should be completed with an empty stomach. The early hours of the morning are ideal.

    You don't have to do this every day. It's enough to do it every four days or once a week. If done steadily, this exercise would not do any damage. On the first two to three tries, everybody can feel a bit dizzy. After the Kriya, wash the cloth with soap and keep it clean at all times.

    This is a great workout for those who have a flabby, phlegmatic constitution. Progressive

    Gulma, gastritis, dyspepsia, cancers of the stomach and spleen, and phlegm and bile disorders will all be cured with consistent practice. Vastra Dhauti is another name for this practice. This is one of the Antar-Dhauti varieties.

    Some people will drink a lot of water and move it into the anus almost instantly. It's known as Varisara Dhauti. This is a very powerful technique. 'Sang Pachar Kriya' is another name for this practice. Kishkindha's Yogi Sambhunathaji is an authority in this Kriya. For the vast majority of people, this is not likely. This exercise can be done with a combination of Nauli and Uddiyana Bandha. Smoke from a cigarette can also be exhaled from the anus.

    Drink a lot of water and shake the abdominals. Vomit the water by contracting the intestine. The name of this exercise is Kunjara Kriya. This is also a kind of self-purification.

    Swallowing air may also be used to disinfect the insides. Allow plenty of air to reach the stomach.

    It's caused by a hiccough. You can swallow air and fill up your stomach and intestines in the same way you can swallow food. You'll have to hear this from a man who knows how to do this Kriya.

    When you contract your abdominal muscles, Apana Vayu (air) passes through the anus.

    Many that can fill their stomachs with air can float on water like a dead body and can survive for days on air and water alone without food. No purgative or laxative is needed for those who can perform Antar-Dhauti in some way. They will never be constipated or suffer from indigestion.

    Other Dhautis include Danta Dhauti (tooth cleaning), Jihva Dhauti (tongue cleaning), Karna Dhauti (ear cleaning), Mula Sodhana Dhauti (anus cleaning), and so on. You all do these things on a daily basis. I don't think I need to say anything on these.

    You may also want to read more about Pranayama and Holistic Healing here.