I’ve practiced for over 30 years in the Tibetan Buddhist tradition, and it’s not until much later on the path, do they offer you yogic practices and teachings on what in Indian tantra calls the subtle body, and central and inner channels. Like most of us, I put a lot of effort into my outer life: building my home, business and family, eating well and trying to be somewhat of a decent person, but we often don’t listen to or emphasize what’s really going on with our internal energetic system.
I found that for me, the quintessence of the spiritual path is to be aware of how energy is flowing in my body on a moment to moment basis. Do things feel contracted and stuck, or do things feel flowing? Am I holding fears, emotional hangups, dormant resentment from relationships and deep seated issues from my past or childhood and family of origin? All of these blocked channels of energy can prevent us from being fully present, open-hearted and available in our lives, and this can really affect our quality of life. The mind is always positioned outward (…electronics!), looking for something to make us feel better when in fact, the real method of liberation is to turn our attention inward, at least just begin to listen to what’s happening there.
I found that the spiritual path for me, was not about what fantastic practices I’ve accumulated, who I studied with, what empowerments I’ve received, and certainly not using my religion ever- to build up a sense of ego and superiority over others, but the real rock-meets-bone merit of who I am in each moment. Am I authentic? Do I care about other people in a sincere way? Am I willing to be generous and give of whatever I have to help others? Am I regretful and accountable if I make a mistake, and am capable of forgiving myself and others? My spiritual teacher once said:
“[An accomplished/dharmic] person has a grounded body, an open heart and a clear mind.” Tsoknyi Rinpoche
I believe that these ancient yoga practices really help to open and balance one’s being to clarify obstacles, obscurations, karmic knots, deep seated moments of trauma. In these darkening times I’m going back to some of the powerful, original Hindu yoga and Vedic teachings to fortify inner strength.
I’ve practiced hatha yoga ever since I was in college, and I’m in the process of finishing up the 200 Hour Yoga Teacher Training, online through Yoga Renew. I am grateful to be able to do biannual women’s retreats up at the local ashram and participate regularly in new moon and full moon fire ceremonies at the Colorado Crestone Babaji Ashram. Nothing makes me feel better that I can think of than doing hatha yoga, especially on a weekend retreat. The Vedic practices suit my elements better than some of the powerful Tibetan tantric yogas, which emphasize breath retention and some powerful altering of your internal energy called winds. The secret Tibetan yogas for me, tend to be extremely forceful and have caused me some health problems. I have not had any problems with the body of teachings from hatha yoga, which are more gentle. However, it is a good idea to work with a teacher, community or an ayurvedic practitioner, before beginning any of these yogic practices.
I just recently discovered the practices of Shatkarma. (Sanskrit: षटकर्म ṣaṭkarma, literally six actions) also known as the six yogic cleansing techniques, is a powerful component of traditional Hatha Yoga. These ancient practices were designed to purify our body, mind, and energy channels (nadis), to develop a deeper connection with ourselves and a harmonious householder yogi lifestyle.
Derived from Sanskrit, “Shat” means six, and “Karma” means action or practice, reflecting the sixfold purification process. Shatkarma is more than just a physical cleansing process; it is a holistic practice designed to balance our doshas (bio-energies) and promote our overall physical, mental, and spiritual well-being. Some of them are intense and I haven’t yet tried them all, but some of these, I have integrated into my daily life. We at RockyMountainSomatics, however suggest that you do not try the harder ones described here at home without expert instruction and support.
The Six Techniques of Shatkarma
1. Neti (Nasal Cleansing)
Neti involves purifying the nasal passages to promote easy breathing and prevent illnesses like sinusitis. There are two main types:
Jala Neti: Using distilled warm saline water to flush the nostrils with a neti pot. This is the easiest one to do for westerners.
Sutra Neti: Involves threading a soft rubber or cotton string through one nostril and out the other.
Most health food stores carry Netipots, and they even have them at your local drugstores that use baking soda packets. This practice enhances respiratory health and is especially beneficial for those with allergies, congestion or respiratory conditions. I just stated to do this daily during allergy season and it really helps! After cleansing where the saltwater can be drying to the nasal cavities, take a q-tip and dunk it in a small amount of oil like olive or sesame, and spread into both nostrils and breathe in a bit. This is called Nasya.
2. Dhauti (Cleansing of the Digestive Tract)
Dhauti aims to cleanse the stomach and esophagus. Variations include:
Vamana Dhauti: Drinking saline water and inducing vomiting to expel toxins. (easy)
Vastra Dhauti: Swallowing a thin, wet cloth to clean the stomach lining. (difficult)
You drink 6-8 cups of warm salty water, bend forward and place two finger deep into the mouth until you vomit. Expel all fluid from the stomach. These practices improve digestion and remove accumulated toxins, and can support Agni or digestive health.
3. Nauli (Abdominal Massage)
Nauli involves rotating the abdominal muscles to stimulate digestion and balance the solar plexus. You’ve seen these expert, six pack yogis perform this stomach rolling. It is achieved by isolating the rectus abdominis muscles and creating a churning motion. Nauli energizes internal organs and aids in detoxifying the intestines.
4. Basti (Colon Cleansing)
Similar to an enema, Basti cleanses the colon by drawing water into the rectum through natural suction. It is often practiced in rivers or with specialized equipment. Basti strengthens the pelvic floor, enhances gut health, alleviates constipation, and promotes a light and balanced body. This is the precursor to the secret Vajroli Mudra practice that is generally not published or public and the instructions are passed from teacher to disciple.
5. Kapalabhati (Frontal Brain Cleansing)
Kapalabhati Pranayama: or Skull Shining Breath is a daily, short pranayama practice that consists of forceful exhalations and passive inhalations in the lower abdomen. The practitioner will forcefully exhale with a rapid contraction of abdominal and perineal muscles. You exhale through the nose in short bursts. This is said to bring a sense of clarity and energy to the mind-to give a “shining skull” effect. “Kapala” refers to the skull and “Bhati” means to shine or cleanse. This will clean the respiratory system, recharge the brain, and bring clarity to our thoughts. It is also effective in oxygenating the blood and boosting vitality.
6. Trataka (Concentration and Eye Cleansing)
Trataka involves focusing the gaze on a fixed point, usually a candle flame, without blinking. Turn down lights in a room, and place a candle on a table about 1 ft away, where the top of the flame is roughly par with the eyes. Stare gently at the flame and try to not blink. Allow thoughts and restless energy to settle. When the eyes tire, close them for a few minutes and visualize the flame. Practice this trataka daily for about 20 mintues, it is best in the evening. This practice sharpens concentration, strengthens the eyes, and calms the mind. Trataka is considered both an energetic cleansing and calm abiding meditative practice.
Shatkarma and Panchakarma~ Ancient Vedic Holistic Approaches to Wellness
While Shatkarma is rooted in Vedic yoga, Panchakarma is a related Ayurvedic detoxification process involving five actions using warmed oils to cleanse the body and balance the doshas. Together, these ancient practices can be the foundation of a holistic lifestyle approach for cleansing the body, cultivating mindfulness, and creating optimal health and long life.
Benefits of Shatkarma
- Physical Health: These practices remove toxins, improve digestion, and boost respiratory and circulatory systems.
- Mental Clarity: Clears mental and emotional blockages, reduces stress, and promotes focus.
- Energy Flow: Opens and balances nadis, enhancing the positive flow of prana (life force).
- Preparation for Advanced Yoga: Prepares the body and mind for higher yogic practices like tantra, pranayama and meditation.
How to Incorporate Shatkarma into a Modern Lifestyle
For beginners, it is crucial to learn Shatkarma under the guidance of a qualified teacher to ensure safety and effectiveness, and I am providing some retreat references below. Once mastered, these practices can become part of a daily self-care routine.
Here are a few simple and easy to implement Shatkarma daily practices:
- Start your day with Jala Neti Pot and Nasya for respiratory health.
- Practice Kapalabhati (The Shining Skull breath) as a morning energizer.
- Incorporate Trataka (Meditate by staring at candle in the dark) in the evening for mental relaxation.
Where to Experience Shatkarma, Panchakarma, and Yoga Teacher Training Retreats
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- Go to Retreat Finder
- Bali and Costa Rica: Yoga East West
- Colorado: 200 Hour Teacher Training at Shoshoni
- Online: at Yoga Renew
- Luxury Wellness Yoga Retreats in Rishikesh, India
Creating a Healthy Yogic Lifestyle
Adopting a yogic lifestyle extends beyond Shatkarma to include:
- Daily Yoga and Meditation: Build physical strength and mental resilience.
- Balanced Diet: Follow Sattvic (pure) whole food principles with fresh, whole, and plant-based meals.
- Mindfulness Practices: Cultivate genuine inner warmth, gratitude, compassion, and awareness in daily life.
- Self-Care Rituals: Incorporate regular Abhyanga (warm oil self-massage), oil pulling, tongue scraping, and into your routine.
Conclusion
Shatkarma yogas offer us timeless wisdom for modern health and well-being. By integrating these cleansing practices with yoga, mindfulness, and a gentle, holistic Sattvic lifestyle, one may achieve more inner harmony and increased vitality by clearing out deep mental, emotional and physical blocks. Whether through self-practice or immersive retreats in a retreat center, these invaluable Shatkarma and detoxing Hatha yoga practices are powerful tools for transforming our bodies and mind, and are essential components of a genuine spiritual path.
Well wishes to all~
Citations:
- Swami Satyananda Saraswati, Asana Pranayama Mudra Bandha
- David Frawley, Yoga and Ayurveda: Self-Healing and Self-Realization
- Anandamyogaschool, “Shatkarma: The Ancient Yogic Art of Purifying Body and Mind?”
Disclaimer: Please do not try some of these practices at home without the careful instructions of a teacher. We do not endorse any practice, training, teacher or retreat center other than Yoga Renew, as we are affiliates for their program.
Aikhan, CC BY-SA 3.0 <http://creativecommons.org/licenses/by-sa/3.0/>, via Wikimedia Commons
Ian Alexander, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons
Main Image: Pexels
