Cleansing Techniques
Shatkarmas: Dhauti, Basti, and Neti
Om Sri Gurubhyo Namah. Salutations to all the teachers.
मेदश्लेष्माधिकः पूर्वं षट्कर्माणि समाचरेत् ।अन्यस्तु नाचरेत्तानि दोषाणां समभावतः ॥MedaShleshmaAdhikah poorvam shatKarmaani samaacharetAnyasTu naAcharettaani doshaanaam samabhaavatahWhen mucous or fat is excessive, [the Yogi] should practice the shatkarmaas (the six cleansing techniques) prior [to Praanaayaam]. Others in whom the doshas (ie. phlegm, wind, and bile) are balanced, need not practice them.
- Hatha Yoga Pradipika, 2.21
Block your right nostril and gently breathe in. Now block your left nostril and gently breathe in. Is one nostril slightly more congested than the other?
For many of us, we will find that the nose is somewhat blocked. It may be runny (ie. loose mucous) or stuffed, where it feels as though the nasal passages have become smaller. If we notice closely, we may also find that there is some runoff down the back of the throat.
This kind of congestion is a hindrance to Praanaayaam, since it makes it difficult to breathe. As a result of this difficulty, the attention is drawn towards the functioning of the nose, making it more difficult to concentrate. With this kind of situation, it becomes very difficult for the Yogi to meditate.
A clogged or runny nose is only one of many such praanic distractions that the Yogi may face. For example, one may have indigestion, hiccups, burping, bloating, discomfort in the eyes, and so many other issues that distract the mind continuously. In Hatha Yoga1, there are techniques to solve just these problems, allowing the Yogi’s mind to become more concentrated, such that it becomes easier to meditate and thus achieve the goal of Raja Yoga - the Realisation of the Self and freedom from suffering. Having said this, these practices are also useful from a practical standpoint.
However, they only have a lasting effect if practised regularly.
This idea is related to the shauch, the first of the five Niyamas (the second limb), and is sometimes taught in that category. However, since the underlying problems that cause these issues have to do with Praana, we will go over them here.
If you find that your mind is distracted by the functioning of the Praana (e.g. runny nose, indigestion, etc.), note that a regular practice of these techniques will enable you to access deeper meditative states.
The techniques, called shatkarmas, are broken down into six categories. We will go over them systematically over the next few articles in this series.
Important: Some of these techniques can be practised without guidance, while others are not recommended except for highly advanced practitioners under the direct supervision of a Hatha Yoga teacher. Be very careful when trying any of these. While they have great benefits, they can also cause harm if not done properly.
Shatkarmas: The six cleansing techniques
The word shatkarma (pronounced shut-kuhr-muh) literally means “six actions” (shat means “six”, and karma means “action”). We will briefly go over all of them, and focus more attention on those that are more generally accessible and easier to practise.
धौतिर्बस्तिस्तथा नेतिस्त्रातकं नौलिकं तथा।कपालभातिश्चैतानि षट्कर्माणि प्रचक्षते॥DhautirBastisTathaa netisTraatakam naulikam tathaaKapaalabhaatishChaEtaani shatKarmaani prachakshateDhauti, Basti, Neti, Traataka, Nauli, and Kapaalbhaati - these are known as the shatkarma.
- Hatha Yoga Pradipika, 2.22
The six cleansing techniques are:
Dhauti: Cleansing
Basti: Yogic enema
Neti: Nasal cleansing
Nauli: Abdominal massaging
Kapaalbhaati: “Skull shining”
Traataka: Concentrated gazing
In this article, we will go over the first three, and will pick up on the rest over the following weeks. You need not practice all of these - only pick up what is useful and beneficial for your own practice.
If you find it difficult to keep up a regular practice, try focusing on the earlier limbs first so as to build up sufficient mental clarity and willpower.
This technique is only for particularly advanced Hatha Yoga practitioners, and so we will not go over the details here. However, we will briefly discuss them just for the purposes of understanding.
Dhauti is broadly of four types:
Antar dhauti: Internal cleansing
Danta dhauti: Dental cleansing
Hrid dhauti: Cardiac cleansing
Moolashodhana dhauti: Anal cleansing
Antar dhauti is further subdivided into five types2:
Vastra dhauti: Cleansing with cloth
Vaatasaara dhauti: Cleansing with air
Vaarisaara dhauti: Cleansing with water
Bahishrita dhauti: External cleansing
Vahnisaara dhauti: Cleansing with fire
Do not practice these without guidance
Vastra dhauti involves swallowing a long piece of cloth that has been boiled and cleaned. The cloth is swallowed about three-quarters of its length for ten to fifteen minutes, the stomach and abdomen are moved around in particular formations, and the cloth is then pulled back out of the mouth.
Vaatasaara involves swallowing air into the stomach, passing it through the digestive system, and then evacuating it through the anus.
Vaarisaara involves drinking a large amount of warm, salty water and evacuating it through the bowels until only clean water is being let out.
Bahishrita involves pushing the rectum out of the body while standing in water, and washing it with one’s hands before pushing it back in.
Hrid dhauti, or “cardiac cleansing”, is set of techniques involves using a stick or a soft stem to clean the throat. Additionally, there is a technique in this category to intentionally vomit about three hours after a meal by tickling the back of the throat or drinking a couple of glasses of warm saline water. Traditionally, sweet foot is eaten immediately after this practice.
In moolashodhana dhauti (anal cleansing), the middle finger or a root of turmeric is inserted into the rectum and then rotated in both directions.
Basti, the Yogic enema, is practised by sitting over a bucket of water with a tube in the anus, pulling water in and out with the sphincter muscles. Once perfected with water, it can also be done using air.
Ok to practice
Vahnisaara is also known as Agnisaara. In this technique, the abdominal muscles are pushed in and out rapidly, generating heat in the stomach. This is done by sitting in one’s Aasana, and rapidly pushing the belly button against the spine fifty to a hundred times in quick succession, on an empty stomach. Breathe out as the belly contracts, and allow the inhale to be automatic rather than intentional.
Done right, it feels like heat is being generated in the belly. This is a great exercise to practice just prior to kapaalbhaati or bhastrikaa, both of which we will go over in this series.
Danta dhauti involves cleaning the teeth with the branch of a neem or babool tree, but the underlying goal can be achieved just as well with a toothbrush and toothpaste.
In addition to cleaning the teeth, danta dhauti also includes cleaning the tongue, the ears, the upper palate, and the eyes by washing them with water.
Neti: Nasal cleansing
The practice of neti (pronounced nay-tih), especially jala-neti is one of the more popular Yogic methods, and serves as an excellent remedy to seasonal allergies. There are two types of neti:
Sutra-neti: Neti with a thread
Jala-neti: Neti with water
The first one, sutra-neti should not be practiced without guidance. It involves passing a cotton thread through one nostril and pulling it out through the mouth. It is then repeated using the second nostril.
Jala-neti: Neti with water
The second technique, jala-neti (pronounced *juhl-*uh nay-tih) is much more accessible, and can be practised at home with a special kind of lota, or pot, with a spout that fits into the nostril. These can be found quite easily online under the moniker “Neti Pot.” Once you have a neti pot in your possession, you can follow the steps below to clear your sinuses.
Step 1: Boil some water, and allow it to cool down until it reaches body temperature or a little cooler.
Step 2: Pour the water into the neti pot.
Step 3: Mix in a quarter teaspoon of preservative free and iodide-free salt until it is completely dissolved. Do not use regular table salt.
Step 4: Stand over a sink with your legs slightly apart, such that the body weight is evenly distributed on your legs, and lean forward so the chin is above the center of the sink.
Step 5: Tilt your head to the right side, and put the spout into your left nostril. Breathe through the mouth, relaxing your entire body, and allow the water to pass through the right nostril until half the water is gone.
Step 6: Center the head and let any remaining water run out of the nose. Then close the right nostril and blow gently through the left nostril until all the water is gone.
Step 7: Repeat steps 4-6 on the opposite side (pouring water into the right nostril).
Important: During the practice of jala-neti, do not try to breathe through the nose. Additionally, once you have completed each side, make sure to remove all the water so that there is no irritation later on. If you are experiencing irritation while practising, it may be that the quantity of salt is too little or too much. If it’s too much, it will result in a burning sensation, and if it’s too little, it may feel a bit painful. Finally, when blowing your nose, be very, very gently - otherwise, the water may enter the ear canal and cause irritation later on.
It is recommended to practice kapaalbhaati or bhastrikaa immediately after jala-neti to ensure that there is no water left in the nasal passages.
Over the next few weeks, we will discuss these techniques as well to ensure a holistic practice.
Until next time:
Try practicing vahnisaara (aka agnisaara) at least once, and notice the effect on your body. If you find this useful, continue to practice, but only on an empty stomach.
If you find that your nose is congested, try practicing jala-neti following the steps listed above. Do not deviate from the steps provided, otherwise it may lead to further irritation.
Notice how the mind feels after these practices. If you have a meditation practice, notice how your meditation goes afterwards.
As always, if you have any questions, please feel free to reach out directly by responding to this email, commenting here, or anonymously at r/EmptyYourCup.
Next time: More Shatkarmas: Nauli - Abdominal Massaging
Hatha Yoga (“the Yoga of force”) is different from Raja Yoga (“the Royal Yoga”). In this series, we are primarily discussing Raja Yoga. However, Hatha Yogic practices are extremely helpful to build up the Yogi’s strength and general physical health. The shatkarmas discussed in this article are not described (or even mentioned) in Patanjali’s Yoga Sutras, but come from other texts such as the Hatha Yoga Pradipika and the Gheranda Samhita.
Traditionally, it is divided into four - vaatasaara, vaarisaara, bahishrita, and vahnisaara. However, the Hatha Yoga Pradipika includes vastra dhauti as well.