Satkrama (Cleansing)

The word Satkarma (also spelled Shatkarma) comes from Sanskrit:

• "Shat" means six.
• "Karma" means action or practice.

These six purification techniques are mentioned in the Hatha Yoga Pradipika by Swatmarama and the Gheranda Samhita. Their primary purpose is to cleanse the body, remove toxins, balance the doshas (Kapha, Pitta, Vata), and prepare the practitioner for advanced yoga practices like Pranayama and Meditation.

The Six Shatkarmas in Detail

1. Neti – Nasal Cleansing

Neti is the process of cleansing the nasal passages to promote free breathing, improve oxygen intake, and enhance mental clarity.

Types of Neti:

• Jala Neti – Using lukewarm saline water poured through one nostril and expelled through the other.
  Sutra Neti – Passing a cotton thread or rubber catheter through one nostril and pulling it out from the mouth to clear nasal blockages.

Step-by-Step Practice:

Jala Neti:

1. Fill a Neti pot with lukewarm saline water (1 teaspoon salt per 500 ml water).
2. Tilt your head sideways and insert the spout into the upper nostril.
3. Allow water to flow through and exit from the other nostril.
4. Repeat on the other side.
5. Afterward, exhale forcefully to remove any remaining water.

Benefits of Neti:

•  Clears nasal congestion, allergies, and sinus infections.
• Enhances focus and mental clarity.
•  Improves Pranayama practice by ensuring smooth airflow.

Precautions:

• Always use sterile or boiled water.
• Avoid if you have severe nasal infections or ear issues.

2. Dhauti – Digestive Tract Cleansing

Dhauti is a technique to cleanse the digestive tract, removing toxins and excess mucus.

Types of Dhauti:

• Vamana Dhauti (Kunjal Kriya) – Drinking warm saline water and vomiting it out.
• Vastra Dhauti – Swallowing and removing a long, thin muslin cloth to cleanse the stomach.
• Danta & Jihva Dhauti – Cleaning the teeth, gums, and tongue.
• Antar Dhauti – Cleansing the esophagus, stomach, and intestines.

Step-by-Step Practice:

Vamana Dhauti:

1. Drink 6–8 glasses of warm saline water on an empty stomach.
2. Stand and gently rub your stomach.
3. Lean forward and induce vomiting by pressing the tongue.
4. Expel all the water and rest for a few minutes.

Benefits of Dhauti:

•  Removes acidity and indigestion.
• Detoxifies the stomach and improves gut health.
• Helps with respiratory issues by clearing excess mucus.

Precautions:

•  Should be done under expert guidance.
• Avoid if suffering from ulcers, high blood pressure, or weak digestion.

3. Basti – Colon Cleansing (Yogic Enema)

Basti is the yogic technique of cleansing the large intestine to remove toxins, prevent constipation, and improve digestive health.

Types of Basti:

•  Jala Basti – Using water to cleanse the intestines.
• Sthala Basti – Using air to cleanse the intestines.

Step-by-Step Practice:

1. Sit in Utkatasana (squat pose) in water (traditional method).
2. Insert a thin bamboo tube or rubber catheter into the rectum.
3. Draw water into the intestines using abdominal suction (Ashwini Mudra).
4. Expel the water to cleanse the colon.

Benefits of Basti:

•  Detoxifies the digestive system.
• Improves absorption of nutrients.
• Prevents constipation and bloating.

Precautions:

•  Should be done under the guidance of an expert.
• Avoid if suffering from severe digestive disorders or infections.

4. Nauli – Abdominal Churning for Digestive Health

Nauli is the practice of isolating and rotating the abdominal muscles to stimulate the digestive system.

Types of Nauli:

•  Vama Nauli – Left-side churning.
• Dakshina Nauli – Right-side churning.
• Madhya Nauli – Central churning.

Step-by-Step Practice:

1. Stand with feet slightly apart and bend forward.
2. Exhale completely and engage Uddiyana Bandha (abdominal lock).
3. Isolate the rectus abdominis muscles and contract them.
4. Rotate the muscles left to right or vice versa.

Benefits of Nauli:

•  Strengthens the core and digestive organs.
• Improves metabolism and digestion.
• Stimulates the Manipura Chakra (solar plexus).

Precautions:

•  Not recommended for pregnant women, hernia, or ulcers.
• Requires time and practice to master.

5. Trataka – Concentrated Gazing for Mental Clarity

Trataka is a concentration technique that enhances focus and purifies the mind.

Step-by-Step Practice:

1. Sit comfortably with a straight spine.
2. Place a candle at eye level, about 3 feet away.
3. Gaze at the flame without blinking for as long as possible.
4. Close your eyes and visualize the flame in your mind.

Benefits of Trataka:

•  Strengthens eyesight and improves focus.
• Enhances meditation and inner awareness.
• Relieves insomnia and calms the nervous system.

Precautions:

•  Avoid if you have epilepsy or severe eye problems.
• Do not strain your eyes excessively.

6. Kapalabhati – Frontal Brain Cleansing

Kapalabhati is an advanced breathing technique that involves forceful exhalations to remove toxins from the respiratory system.

Step-by-Step Practice:

1. Sit in a comfortable position with a straight spine.
2. Inhale deeply through the nose.
3. Exhale forcefully by contracting the abdomen.
4. Continue rapid exhalations for 30–50 rounds.

Benefits of Kapalabhati:

•  Detoxifies the lungs and blood.
• Boosts oxygen supply and brain function.
• Increases energy levels and mental clarity.

Precautions:

•  Avoid if suffering from high blood pressure, heart disease, or pregnancy.
• Start slowly and gradually increase intensity.

Conclusion

Satkarma techniques are powerful cleansing methods that purify the body and mind, preparing practitioners for advanced yoga and meditation. However, they should be practiced with caution and under expert guidance. Integrating these techniques into daily life can lead to improved health, clarity, and spiritual awakening.