Shatkarmas: Yoga's Cleansing Practices

Shatkarmas, or shatkriyas, are the cleansing practices of hatha yoga. The name means "six actions": the Hatha Yoga Pradipika lists dhauti, basti, neti, trataka, nauli and kapalabhati. This section covers four practices suited to home use: trataka and jala neti at beginner level, kapalabhati and agnisara kriya at intermediate.

Each one has its steps and contraindications spelled out. Kapalabhati and agnisara are done on an empty stomach, and both carry a long list of limitations worth reading before your first try. Trataka needs nothing more than a candle and a dark room, while jala neti calls for a neti pot and warm salt water.

Shatkarmas are often practiced before pranayama, and in yoga philosophy they belong to the principle of cleanliness within niyama.

• TratakaSteady gazing at a candle flame without blinking, then holding its image with your eyes closed. · Beginner
• KapalabhatiSeries of active exhales from the belly. · Intermediate
• Agnisara KriyaWave-like movements of the abdomen while holding the breath out after an exhale. · Intermediate
• Jala NetiRinsing the nasal passages with a warm saline solution from a special neti pot. · Beginner