Shatkarma – 6种瑜伽清洁技术及其益处
就像房屋牢固地支撑着房屋一样，在瑜伽之旅中，我们的身体需要坚实的基础，成为整个瑜伽练习的基础。我们谈论身体的基础是 清洁我们的内部器官系统。在瑜伽传统中，这种清洁被称为 沙特卡玛 要么 莎拉·克里亚斯.
现代科学说 1，我们的内部器官由11个主要系统组成， 循环，呼吸，消化，排泄，神经和内分泌系统。为了确保整个身体的健康和正常运行，定期清洁器官系统非常重要。
传统上，有6种瑜伽道法用于清洁健康器官的内部器官，称为Shatkarma。
内容概要
Shatkarma或Shat Kriya
为什么要净化身体？ Shatkarma的重要性
莎塔玛（Shatkarma）在哈达瑜伽Pradipika（HYP）
Shatkarma在Gheranda Samhita中
1. Dhauti –消化道清洁
2. Basti –大肠清洁
巴斯蒂的类型
3.洗鼻–鼻腔清洁
洗鼻器的类型
4. Trataka –清洁眼睛
达塔卡的类型
5. Nauli –清洁腹部器官
瑙利的类型
6. Kapalbhati –额叶清洁
Shatkarma的注意事项
Shatkarma的好处
Shatkarma或Shat Kriya
Shatkarma是古代瑜伽修行者用来内部净化身体的6种准备工作，因此可以为更高级别的准备工作做准备 体式 和 普拉纳山.
期限 沙特卡玛 最初取自梵语，它有两个词根： 虱 和 业力.
虱 手段 “六” 和 业力 这里称为“为达到某些预期效果而采取的措施”。
Shatkarma也称Shat Kriya，因为它是该术语的北印度语翻译 沙特卡玛 (业力= 克里雅）。
为什么要净化身体？ Shatkarma的重要性
将人体视为计算机系统。我们可以触摸或看到的外部主体就像计算机系统的硬件，而内部主体则充当软件。
外部身体或硬件很容易接触，因此可以通过日常活动（例如洗，浴和刷牙等）进行净化。内部器官经常与外部物质接触（通过食物，视觉，触觉，气味）并且没有任何特定的常规活动可以纯化。
对于瑜伽练习者来说，不时净化其内部器官很重要，以确保瑜伽操对身体的正确运作。 Shatkarma去除体内杂质2 通过定期摄入积累的器官 外在物质 通过不同的感觉器官。
确保正确 呼吸的流量（生命力） Shatkarma确保在其中不存在任何身体/心理结 纳迪斯。 Shatkarma，尤其是 Kapalbhati＆Nauli在两个重要方面平衡了Prana流动 纳迪斯 即Ida和Pingala。
通常，我们的大脑会被许多不必要的思想所困扰，这些思想在瑜伽语言中被称为 Vrittis。通过Shatkarma（尤其是trataka）的实践，我们可以牢记稳定的状态。
主要有2种传统文本“ Hatha Yoga Pradipika”和“ Gheranda Samhita”详细描述了Shatkarma。虽然这两种文本都属于哈达瑜伽的教义，但他们表演《莎特卡玛》的想法却完全不同。
莎塔玛（Shatkarma）在哈达瑜伽Pradipika（HYP）
Swami Swatmarama，经典的哈他瑜伽教科书HYP的作者仅针对以下人群规定了Shatkarma的做法：
体内脂肪或粘液积聚过多的人
当出现不平衡时，doshas
斯瓦米·斯瓦特玛拉玛（Swami Swatmarama）明确指出，如果3个dosha处于正确的比例并且体内没有多余的脂肪堆积，那么Yoga Sadhak（从业者）就无需练习Shatkarma。但是，Shatkarma的学习实践是必要的，因此可以在需要时进行实践。
除此之外，在这节经文中还提到了莎士比亚在《高年计划》中个人实践的顺序：
DhautirbastistathānetistrātakamnaulikamtathāKapālabhātiśchaitānishatkarmāniprachakshate – HYP 2.23
含义 – Dhauti，Basti，Neti，Trataka，Nauli和Kapalabhati被称为shatkarma。
Shatkarma在Gheranda Samhita中
Sage Gheranda是Hath瑜伽教义的另一位主要作者，他强调在瑜伽的第一阶段练习Shatkarma。
传播的瑜伽圣人Gheranda也被称为 G哈塔莎瑜伽 有7条肢体，相比之下 八肢瑜伽 来自瑜伽经。 Gheranda Samhita中提到的7条肢体是：
第一肢– Shatkarma –净化身体
第二肢–体式–增强身体
第三肢–手掌–保持身体稳定
第四肢–芭堤雅–从外部世界撤回感官
第五肢–呼吸山–减轻身体负担
第六肢– Dhyana –内在知觉
第七肢– Samadhi –瑜伽的最终目标
根据Sage Gheranda的说法，我们的身心就像一艘船（合称为 加塔）承载着我们的灵魂＆ 特色古纳斯 作为容器内的水。
G哈塔莎瑜伽 首先旨在通过S中包含的6种净化技术净化携带灵魂的身体或血管Hatkarma。这种身心净化在Gheranda Samhita中被称为 加达·舒迪（Ghata Shuddhi）.
因此，对于每位刚按照Gheranda Samhita刚开始瑜伽之旅的人来说，Shatkarma的练习都非常重要。
Sage Gheranda提出的Shatkarma六种实践的顺序也与HYP顺序有所不同。 Shatkarma的顺序为：
达蒂
巴斯蒂
内蒂
瑙利
塔塔卡
卡帕尔巴蒂
1. Dhauti –消化道清洁
Vamana Dhauti vomit out water
Dhauti是第一个将Shatkarma字面翻译为“洗涤'。在这个克里雅 不同的技术 用于冲洗内部器官中有毒和未消化的食物颗粒。
Dhauti的一些常见类型是：
Vamana Dhauti –喝大量的温水，然后呕吐，以除去食管上的多余粘液。也称为Kunjal kriya。
Vastra Dhauti –在这个kriya中，将一块浸有温水的干净平纹细布布吞咽并在胃中保持几分钟。然后将其从口腔末端拉出，带出肠道杂质。
执行Dhauti的其他一些简单技巧是Danta（牙齿）dhauti，Jihva（舌头）Dhauti和Karna（耳朵）Dhauti。
Dhauti的机制可帮助内部器官系统有效工作并从胃中清除多余的粘液。除此之外，dhauti kriya的一贯作法可以平衡我们体内的Kapha，Pitta和Vata dosha。
2. Basti –大肠清洁
巴斯蒂（Basti）在治疗几乎50%腹部疾病的Shatkarma序列中排名第二。
它直接作用于称为 结肠（大肠） 滋养几乎所有人体组织。
与仅清洗下部8至10英寸结肠的灌肠不同，Basti可以将整个结肠系统净化至直肠（附着在肛门上）。结肠是下腹部的长管状器官，可从消化的食物中除去水分，并且大部分受到固体废物（粪便）的干扰。
巴斯蒂的类型
根据练习的程序，Basti基本上是两种类型： 斯萨拉·巴斯蒂（Sthala Basti） 和 贾拉·巴斯蒂.
在这两种技术中，都是通过大肠中的肛门吸水，然后在保持水分的同时搅动腹部肌肉。搅动后，水从肛门排出。
3.洗鼻–鼻腔清洁
Jal neti precautions
洗鼻器是第三个Shatkarma，用于从积累的杂质中净化鼻腔。清除鼻腔非常重要，因为这是我们通过呼吸进入呼吸道的途径。
呼吸就像使人体充满能量的燃料一样。如果燃油（呼吸）由于任何原因而变脏，可能会使我们感到不适。鼻孔不干净可能是呼吸不规则的主要原因之一。
Neti Shatkarma是一种旨在通过各种技术净化鼻孔的运动。
洗鼻器的类型
根据其程序，Neti基本上分为两种类型。
Jala Neti – 在这种洗鼻器中，Jala（水）被用作清洁工具以去除鼻孔中的杂质。使用洗鼻壶，将水倒入一个鼻孔，然后在重力作用下将其喷出另一个鼻孔。从其他鼻孔流出的水可去除鼻腔通路中的杂质。
佛经– 在此洗鼻器中，橡皮筋（经线）用于按摩鼻腔通道，以使其打开鼻孔中的任何堵塞物。
4. Trataka –清洁眼睛
Trataka Shatkarma是一项眼保健操，涉及在任何参考点处连续不断地注视眼睛。塔拉塔克邦实践中的参考点可以是任何外部物体。在塔塔卡邦，最常用的参考点是发光蜡烛。
在6个释迦牟尼舞中，trataka以其简单的程序而闻名。一致和正确地练习trataka可以提高专心能力，并能使思想模式波动的头脑变得净化。
达塔卡的类型
根据要凝视的参考事物，无论是外部物体还是内部物体，trataka均可分为两类。
内部Tratak 是当焦点一直放在trikuti上时 第三只眼睛 （眉毛之间的位置）向内或向上。内部trataka有助于唤醒第三只眼或Ajna脉轮.
外部Tratak 是连续注视某些外部对象的做法。外部对象实际上可以是任何给您带来愉悦感的东西，因此可以轻松地凝视于此。
5. Nauli –清洁腹部器官
nauli kriya
在瑙利·沙特卡玛（Nauli Shatkarma），确保下腹部肌肉的运动刺激消化火。
这是维持身体所有肌肉运动的必不可少的瑜伽运动。就像流水是其纯净的标志一样，瑙利的做法也具有按摩作用，可以净化肝脏，脾脏，膀胱，胰腺，胆囊和肠道。当所有这些内部器官规则运动时，从业者的消化系统和食欲就会得到改善。
5. Nauli –清洁腹部器官
nauli kriya
在瑙利·沙特卡玛（Nauli Shatkarma），确保下腹部肌肉的运动刺激消化火。
这是维持身体所有肌肉运动的必不可少的瑜伽运动。就像流水是其纯净的标志一样，瑙利的做法也具有按摩作用，可以净化肝脏，脾脏，膀胱，胰腺，胆囊和肠道。当所有这些内部器官规则运动时，从业者的消化系统和食欲就会得到改善。
在Nauli kriya，腹直肌或 腹肌 被隔离在左侧或右侧，或在Linea alba（腹部前壁）的中间。
瑙利的类型
以晨曲为中间参考，其两侧腹肌的分离将瑙利分为3种类型。
中央夫人 –左右两侧吸收肌肉时 集中在中心 墙壁或凌晨
瓦玛·瑙利（Vama Nauli） –两条腹部肌肉对齐时 左边 从中心墙。
Dakshina Nauli – 当两块腹肌对齐时 右边 从中心墙。
6. Kapalbhati –额叶清洁
kapalbhati pranayama - step 4 - exhale rapid
卡帕尔巴蒂（Kapalbhati）是最后一位致力于改善大脑功能的Shatkarma。因为kapalbhati由瑜伽练习者练习为呼吸技巧，所以它也被Kapalabhati pranayama所熟知。在kapalbhati中，腹壁随着呼吸迅速拉进和拉出。
在这里，Kapalbhati pranayama的呼吸与正常呼吸完全不同。在正常呼吸中
吸气是主动的（更加集中），而呼气是被动的（较少集中）。
在Kapalbhati呼吸中，
呼气是主动的（重点突出），而吸气是被动的（重点较少）。
与呼气相比，通过更多地强调呼气，kapalbhati将更多杂质以二氧化碳气体的形式排出。
Shatkarma的注意事项
在专家的监督下执业
修习Shatkarma的6种技能中的任何一种都需要特定kriya的专业知识，因此必须具有理论知识和实践知识。因此，建议初学者做这些kriyas 在专家指导的监督下.
Shatkarma并非每天都在练习
大多数人不知道古代瑜伽士从未建议过Shatkarma会像体式，呼吸山和其他瑜伽学科一样每天进行表演。应该实践 每周或每月 取决于您的内部器官系统的运作情况。
使用清洁和无菌设备
在做Shatkriya时请确保 洗鼻壶，水，橡皮线，棉布和其他设备清洁且无菌。这些瑜伽活动的目的是清洁身体的核心部分，因此您使用的材料也应该清洁。
孕妇不应该练习
在 怀孕时间，最好避免做Shatkriya。如果一个人真的想这样做，那么她 可以表演贾尔内蒂和塔塔卡。其他克里雅人可能会影响胎儿的健康，因为它们与胃的运动或清洁有关。
减轻饮食
6 Shatkarmas对您的内脏器官系统而言确实是非常有力的实践。在您减轻饮食压力之前，请不要练习Shatkarma，因为它会使您的器官系统劳累，并可能导致疲劳。
练习Shatkarma时保持镇静
如果有人想成为Shatkriya的大师，请确保在做Shatkriya时不要着急。 Shatkarma实践中的任何喧嚣都可能伤害您的内部器官系统。
Shatkarma的好处
随着Shatkarma净化内部身体，我们的外部器官系统也开始运转良好。因此，它平衡了内部和外部器官系统。
这些kriyas的系列 有助于平衡 Tri Doshas 一个人每个人都有三个Dosha，如果这些Dosha中有任何一种不平衡，则身体将无法正常运行。因此，Shat Kriya帮助Doshas达到理想的比例。
Shatkarma有助于 引导Prana的流动 在 纳迪斯。它有助于清除堵塞物 纳迪斯 因此，Prana的动作在体内没有任何障碍。
kriyas对 心灵，灵魂和身体的连通性。当所有的通道被这些克里亚人清洗后，所有的通道都打开了，然后所有的瑜伽活动都将你的智者和灵魂连接起来。
Shatkarma在 免疫系统的发展。如果我们的免疫系统强大而健康，那么它将有助于抵抗多种疾病。因此，当一个生物从其核心被清洗时，这意味着其基础也已被清洗。因此，以这种方式，免疫系统也被清洁。
物理老化和生物老化是两个不同的方面。当我们的身体不干净时，就会带来比生物衰老还要早的物理衰老。 Shatkriya帮助 身体衰老迟缓 并有助于维持生物衰老。
它有助于增加 对人的认识 在身体，心理，情感，精神和智力等各个层面上。
参考文献
As a house stands firmly on its foundation, the same way, in the yogic journey our body needs a strong foundation that becomes the base for whole practices of yoga. The base here we talking for our body is the cleansing of our internal system of organs. In the yogic tradition, this cleansing is known as Shatkarma or Shat kriyas.
Modern science says 1, our internal organ comprised of 11 major systems includes circulatory, respiratory, digestive, excretory, nervous, and endocrine systems. To make sure the healthy & proper functioning of the body as a whole, the cleansing of organ systems is very important on a regular basis.
Traditionally, there are 6 method yogis used for cleansing of internal organs for a healthy body is called as Shatkarma.
Summary of Contents
Shatkarma or Shat Kriya
Why Purify Body? Importance of Shatkarma
Shatkarma In Hatha Yoga Pradipika (HYP)
Shatkarma In Gheranda Samhita
1. Dhauti – Cleansing of Digestive Tract
2. Basti – Cleansing of Large Intestine
Types of Basti
3. Neti – Cleansing of Nasal Passages
Types of Neti
4. Trataka – Cleansing of Eyes
Types of Trataka
5. Nauli – Cleansing of Abdominal Organs
Types of Nauli
6. Kapalbhati – Cleansing of Frontal Lobes
Precautions of Shatkarma
Benefits of Shatkarma
Shatkarma or Shat Kriya
Shatkarma is a set of 6 preparatory practices used by ancient yogis to purify the body internally, thus prepare them for higher practices of asana & pranayama.
The term Shatkarma is originally taken from the Sanskrit language, which has 2 root words: Shat & Karma.
Shat means “Six” & karma here is referred to as “Action performed to achieve some desired results“.
Shatkarma also called Shat Kriya as it’s the Hindi translation of the term Shatkarma (Karma = Kriya).
Why Purify Body? Importance of Shatkarma
Consider the human body as a computer system. The external body which we can touch or see is like the hardware of the computer system while the internal body works as a software.
External body or hardware is easy to come in contact thus it gets purified through daily routine activities like wash, bath & brushing, etc. While the inner body organs come in contact with the external matters regularly ( through food, vision, touch, smell) and don’t have any specific routine activities to get purified.
It is important for a yoga practitioner to purify their inner body organs from time to time so as to make sure the proper working of yogic practices on the body. Shatkarma removes impurities of internal body2 organs which got accumulated by regular intake of external matter through different sensory organs.
To make sure the proper flow of Prana (life force) Shatkarma ensures there isn’t any physical/mental knot present in Nadis. Shatkarma, especially Kapalbhati & Nauli balances Prana flow within two important Nadis i.e. Ida & Pingala.
Usually, our mind is cluttered from many unwanted thoughts which in the yogic language are called Vrittis. By the practice of Shatkarma (more especially trataka), we can bring a state of steadiness in mind.
There are mainly 2 traditional texts “Hatha Yoga Pradipika” & “Gheranda Samhita” that have described Shatkarma in a detailed manner. Whereas both texts belong to the teachings of Hatha Yoga, their idea of performing Shatkarma is completely different.
Shatkarma In Hatha Yoga Pradipika (HYP)
Swami Swatmarama, Author of classical Hatha Yoga text HYP has prescribed the practice of Shatkarma only for these people:
People who have excessive fat or mucus accumulation in the body
When there is an imbalance comes in doshas
Swami Swatmarama clearly stated that if 3 doshas lie in correct proportion & no extra fat accumulated in the body, Yoga Sadhak (practitioner) has no need to practice Shatkarma. However, learning practices of Shatkarma is necessary so one can practice it when needed.
Apart from this, the sequence of individual practice of Shatkarma in HYP is mentioned in this verse:
Dhautirbastistathā netistrātakam naulikam tathā Kapālabhātiśchaitāni shatkarmāni prachakshate – HYP 2.23
Meaning – Dhauti, Basti, Neti, Trataka, Nauli and Kapalabhati are called shatkarma.
Shatkarma In Gheranda Samhita
Sage Gheranda is another foremost author of Hath Yoga teachings who emphasized to practice Shatkarma at the very first stage of yoga.
The Yoga Sage Gheranda propagated is also called Ghatastha Yoga which has 7 limbs, in contrast to eight-limbed yoga that came from Yoga Sutra. 7 Limbs mentioned in Gheranda Samhita are:
1st limb – Shatkarma – for purification of body
2nd limb – Asana – Strengthens the body
3rd limb – Mudra – Bring Steadiness in body
4th limb – Pratayahara – Withdrawal of senses from the outer world
5th limb – Pranayama – Bring lightness in the body
6th limb – Dhyana – for inner perception
7th limb – Samadhi – the ultimate goal of yoga
According to Sage Gheranda, our body & mind is like a vessel (combinedly called as Ghata) that carry our soul & characteristics Gunas as water inside a vessel.
According to Sage Gheranda, our body & mind is like a vessel (combinedly called as Ghata) that carry our soul & characteristics Gunas as water inside a vessel.
Ghatastha Yoga firstly aims to purify the body or vessel that carries a soul, through 6 purification techniques contains in Shatkarma. This purification of body & mind is termed in Gheranda Samhita as Ghata Shuddhi.
Thus, the practice of Shatkarma is important for every person who has just begin the journey of yoga as per Gheranda Samhita.
The sequence of 6 practices of Shatkarma according to Sage Gheranda is also a little different than the HYP sequence. Here shatkarma sequence is:
Dhauti
Basti
Neti
Nauli
Trataka
Kapalbhati
1. Dhauti – Cleansing of Digestive Tract
Vamana Dhauti vomit out water
Dhauti is the first Shatkarma that literally translates as ‘washing‘. In this kriya, different techniques are used to flush out toxic & undigested food particles from internal organs.
Some common types of Dhauti are:
Vamana Dhauti – Drinking a large quantity of lukewarm water and then vomit it out to removes extra mucus from the food pipe. Also called Kunjal kriya.
Vastra Dhauti – In this kriya, a clean muslin cloth drowned in tepid water is swallowed & held in the stomach for a few minutes. Then it’s pulled out from mouth end that brings out impurities intestinal tract.
Some other simples techniques to perform Dhauti are Danta (teeth) dhauti, Jihva (tongue) Dhauti & Karna (ear) Dhauti.
The mechanism of Dhauti helps the internal organ system to work efficiently & remove excess mucus from the stomach. Other than this, consistent practice of dhauti kriya balances the Kapha, Pitta & Vata dosha in our body.
2. Basti – Cleansing of Large Intestine
Basti is second in the sequence of shatkarma that treats almost 50% of abdominal diseases.
It directly works on the purification of the central organ of the body called colon (large intestine) that nourishes almost all tissues of body.
Unlike enema which cleans only lower 8 to 10 inches of colon, Basti purifies the whole colon system to the rectum (attached to the anus). The colon is a long tube-like organ in the lower belly that removes water from digested food and is mostly disturbed by solid waste (feces).
Types of Basti
Basti is basically two types based on the procedure of practices: Sthala Basti and Jala Basti.
In both techniques, water is drawn in through anus in the large intestine and then abdominal muscles are churned while holding water inside. After churning, water expelled out through the anus.
3. Neti – Cleansing of Nasal Passages
Jal neti precautions
Neti is the third Shatkarma that deals with purifying nasal cavities from accumulated impurities. it’s very important to clear the nasal cavities as it’s the pathway to Prana we take through breathing.
Breathing works like fuel to charge up the human body. If the fuel (breathing) is dirty by any reasons it can make us sick. unclean nostrils are could be one of the main reasons for irregular breathing.
Neti Shatkarma is the exercise intended for purification of nostrils by the various techniques.
Types of Neti
Neti is basically of 2 types, based on their procedure.
Jala Neti – In this neti, Jala (water) is used as a cleaning tool to remove the impurities of nostrils. Using the neti pot, water is poured in through one nostril & then under the effect of gravity, it’s expelled out another nostril. Water that comes out from other nostril removes impurities from nasal pathways.
Sutra Neti – In this neti, a rubber thread (sutra) is used to massage the nasal pathways in such a manner that it opens any blockages present in nostrils.
4. Trataka – Cleansing of Eyes
Trataka Shatkarma is an eye exercise that involves steady and continuous gazing of eyes at any reference point. The reference point in the trataka practice could be any external object. The most common object used in Trataka for reference point is an Illuminated Candle.
Among 6 shatkarma, trataka is known for its simple procedure. Consistent & correct practice of trataka increases concentration power and purifies the mind from fluctuated thought patterns.
Types of Trataka
Base on the reference thing to gaze upon, whether you take an external object or internal point, trataka can be classified into 2 categories.
Internal Tratak is when the focus is kept on the trikuti or Third eye (a place between eyebrows) inward or upward. Internal trataka helps to awaken the third eye or Ajna chakra.
External Tratak is the practice of gazing on some external objects continuously. External objects could be anything literally which gives you pleasure hence easy to forcefully gaze on that.
5. Nauli – Cleansing of Abdominal Organs
nauli kriya
5. Nauli – Cleansing of Abdominal Organs
nauli kriya
In Nauli Shatkarma, the movement of the lower abdominal muscle is ensured that stimulate the digestive fire.
It is a necessary yogic kriya that maintains movement in all muscles of the body. Like flowing water is a sign of its purity, in the same way, Nauli practice purifies the liver, spleen, urinary bladder, pancreas, gall bladder, and the intestines by its massaging effect. When all these internal organs regularly movements, the practitioner’s digestion system and appetite improve.
In Nauli kriya, rectus abdominis or abs muscles are isolated either left or right or at middle of the linea alba (anterior wall in the abdomen).
Types of Nauli
On taking linea alba as a middle reference, the isolation of abs muscles on either side of it classifies Nauli into 3 types.
Madhya Nauli – When left and right both sides abs muscles concentrated at the center wall or linea alba
Vama Nauli – When both abs muscles are aligned left side from center wall.
Dakshina Nauli – When both abs muscles are aligned right side from the center wall.
6. Kapalbhati – Cleansing of Frontal Lobes
kapalbhati pranayama - step 4 - exhale rapid
Kapalbhati is the last Shatkarma that works on improving the functioning of the brain. Because kapalbhati practiced by yoga practitioners as breathing techniques so it’s also known by Kapalabhati pranayama. In kapalbhati, abdominal wall rapidly draws in and out in conjunction with breathing.
Here, in Kapalbhati pranayama, the breathing is quite different from normal breathing. In normal breathing,
Inhale is active (more focused) while the exhale is passive (less focused).
In Kapalbhati breathing,
Exhale is active (more focused) while the inhale is passive (less focused).
By emphasizing more on exhaling as compare to inhaling, kapalbhati expels more impurities out in the form of CO2 gas.
Precautions of Shatkarma
Practice Under Supervision of an expert
Practicing any of 6 Shatkarma needs expertise in that particular kriya, so it’s mandatory to have theoretical as well as practical knowledge. Hence, it’s advised to a beginner to do these kriyas under the supervision of an expert guide.
Shatkarma Isn’t an Everyday Practice
Most people aren’t aware of the fact that Shatkarma is never advised by ancient yogis to perform daily like asana, pranayama & other disciplines of yoga. It should be practiced weekly or monthly basis depends upon how well your internal organ system works.
Use Clean & Sterile Equipments
While doing Shatkriya make sure neti pot, water, rubber thread, cotton cloth & other equipment are clean and sterile. The purpose of these yogic activities is to clean your body from its core level so the material you are using that should also be clean.
Pregnant Women Shouldn’t Practice It
At the time of pregnancy, it is better to avoid doing Shatkriya. If one really wants to do it then she can perform Jalneti and Trataka. Other kriyas may affect the health of the fetus as they are connected with the movement or cleansing of the stomach.
Lighten Up Your Diet
6 Shatkarmas are really vigorous practices for your internal organs system. Until you lighten up your diet, don’t practice Shatkarma as it’ll overwork your organ system & can lead strain in it.
Keep Calm While Practicing Shatkarma
If anybody wants to be a master in Shatkriya then make sure don’t hurry while doing Shatkriya. Any kind of hustle in Shatkarma practice can hurt your internal organs system.
Benefits of Shatkarma
As Shatkarma purifies the internal body, our external organs system also started working well. Thus, it balances the internal & external organ systems.
The series of these kriyas helps to balance the Tri Doshas of a human being. There are Three Doshas in every human being, if there is any kind of imbalance in any of these Doshas then the body will not function properly. So Shat Kriya helps the Doshas to be in a perfect ratio.
Shatkarma is helpful to channelize the flow of Prana in Nadis. It helps to clean the blockages of Nadis and thus Prana move without any obstacle inside the body.
The kriyas are helpful for the connectivity of the mind, soul, and body. As all the channels are cleansed by these kriyas then all the pathways are open and then all those yogic activities connect your mind boy ad soul.
Shatkarma is helpful in the development of the immune system. If our Immune system is strong and healthy then it helps fight many diseases. So when a being is cleansed from its core that means its base has been cleansed as well. Hence in this manner, the immune system is cleansed as well.
Physical aging and Biological aging are two different aspects. When our body isn’t clean then it brings physical aging that is pretty earlier from the Biological aging. Shatkriya helps to retarded Physical aging and helps to maintain biological aging.
It helps to increase awareness of a human being at different levels, at the physical level, psychological level, emotional level, spiritual level, and intellectual level.
现代科学说 1，我们的内部器官由11个主要系统组成， 循环，呼吸，消化，排泄，神经和内分泌系统。为了确保整个身体的健康和正常运行，定期清洁器官系统非常重要。
传统上，有6种瑜伽道法用于清洁健康器官的内部器官，称为Shatkarma。
内容概要
Shatkarma或Shat Kriya
为什么要净化身体？ Shatkarma的重要性
莎塔玛（Shatkarma）在哈达瑜伽Pradipika（HYP）
Shatkarma在Gheranda Samhita中
1. Dhauti –消化道清洁
2. Basti –大肠清洁
巴斯蒂的类型
3.洗鼻–鼻腔清洁
洗鼻器的类型
4. Trataka –清洁眼睛
达塔卡的类型
5. Nauli –清洁腹部器官
瑙利的类型
6. Kapalbhati –额叶清洁
Shatkarma的注意事项
Shatkarma的好处
Shatkarma或Shat Kriya
Shatkarma是古代瑜伽修行者用来内部净化身体的6种准备工作，因此可以为更高级别的准备工作做准备 体式 和 普拉纳山.
期限 沙特卡玛 最初取自梵语，它有两个词根： 虱 和 业力.
虱 手段 “六” 和 业力 这里称为“为达到某些预期效果而采取的措施”。
Shatkarma也称Shat Kriya，因为它是该术语的北印度语翻译 沙特卡玛 (业力= 克里雅）。
为什么要净化身体？ Shatkarma的重要性
将人体视为计算机系统。我们可以触摸或看到的外部主体就像计算机系统的硬件，而内部主体则充当软件。
外部身体或硬件很容易接触，因此可以通过日常活动（例如洗，浴和刷牙等）进行净化。内部器官经常与外部物质接触（通过食物，视觉，触觉，气味）并且没有任何特定的常规活动可以纯化。
对于瑜伽练习者来说，不时净化其内部器官很重要，以确保瑜伽操对身体的正确运作。 Shatkarma去除体内杂质2 通过定期摄入积累的器官 外在物质 通过不同的感觉器官。
确保正确 呼吸的流量（生命力） Shatkarma确保在其中不存在任何身体/心理结 纳迪斯。 Shatkarma，尤其是 Kapalbhati＆Nauli在两个重要方面平衡了Prana流动 纳迪斯 即Ida和Pingala。
通常，我们的大脑会被许多不必要的思想所困扰，这些思想在瑜伽语言中被称为 Vrittis。通过Shatkarma（尤其是trataka）的实践，我们可以牢记稳定的状态。
主要有2种传统文本“ Hatha Yoga Pradipika”和“ Gheranda Samhita”详细描述了Shatkarma。虽然这两种文本都属于哈达瑜伽的教义，但他们表演《莎特卡玛》的想法却完全不同。
莎塔玛（Shatkarma）在哈达瑜伽Pradipika（HYP）
Swami Swatmarama，经典的哈他瑜伽教科书HYP的作者仅针对以下人群规定了Shatkarma的做法：
体内脂肪或粘液积聚过多的人
当出现不平衡时，doshas
斯瓦米·斯瓦特玛拉玛（Swami Swatmarama）明确指出，如果3个dosha处于正确的比例并且体内没有多余的脂肪堆积，那么Yoga Sadhak（从业者）就无需练习Shatkarma。但是，Shatkarma的学习实践是必要的，因此可以在需要时进行实践。
除此之外，在这节经文中还提到了莎士比亚在《高年计划》中个人实践的顺序：
DhautirbastistathānetistrātakamnaulikamtathāKapālabhātiśchaitānishatkarmāniprachakshate – HYP 2.23
含义 – Dhauti，Basti，Neti，Trataka，Nauli和Kapalabhati被称为shatkarma。
Shatkarma在Gheranda Samhita中
Sage Gheranda是Hath瑜伽教义的另一位主要作者，他强调在瑜伽的第一阶段练习Shatkarma。
传播的瑜伽圣人Gheranda也被称为 G哈塔莎瑜伽 有7条肢体，相比之下 八肢瑜伽 来自瑜伽经。 Gheranda Samhita中提到的7条肢体是：
第一肢– Shatkarma –净化身体
第二肢–体式–增强身体
第三肢–手掌–保持身体稳定
第四肢–芭堤雅–从外部世界撤回感官
第五肢–呼吸山–减轻身体负担
第六肢– Dhyana –内在知觉
第七肢– Samadhi –瑜伽的最终目标
根据Sage Gheranda的说法，我们的身心就像一艘船（合称为 加塔）承载着我们的灵魂＆ 特色古纳斯 作为容器内的水。
G哈塔莎瑜伽 首先旨在通过S中包含的6种净化技术净化携带灵魂的身体或血管Hatkarma。这种身心净化在Gheranda Samhita中被称为 加达·舒迪（Ghata Shuddhi）.
因此，对于每位刚按照Gheranda Samhita刚开始瑜伽之旅的人来说，Shatkarma的练习都非常重要。
Sage Gheranda提出的Shatkarma六种实践的顺序也与HYP顺序有所不同。 Shatkarma的顺序为：
达蒂
巴斯蒂
内蒂
瑙利
塔塔卡
卡帕尔巴蒂
1. Dhauti –消化道清洁
Vamana Dhauti vomit out water
Dhauti是第一个将Shatkarma字面翻译为“洗涤'。在这个克里雅 不同的技术 用于冲洗内部器官中有毒和未消化的食物颗粒。
Dhauti的一些常见类型是：
Vamana Dhauti –喝大量的温水，然后呕吐，以除去食管上的多余粘液。也称为Kunjal kriya。
Vastra Dhauti –在这个kriya中，将一块浸有温水的干净平纹细布布吞咽并在胃中保持几分钟。然后将其从口腔末端拉出，带出肠道杂质。
执行Dhauti的其他一些简单技巧是Danta（牙齿）dhauti，Jihva（舌头）Dhauti和Karna（耳朵）Dhauti。
Dhauti的机制可帮助内部器官系统有效工作并从胃中清除多余的粘液。除此之外，dhauti kriya的一贯作法可以平衡我们体内的Kapha，Pitta和Vata dosha。
2. Basti –大肠清洁
巴斯蒂（Basti）在治疗几乎50%腹部疾病的Shatkarma序列中排名第二。
它直接作用于称为 结肠（大肠） 滋养几乎所有人体组织。
与仅清洗下部8至10英寸结肠的灌肠不同，Basti可以将整个结肠系统净化至直肠（附着在肛门上）。结肠是下腹部的长管状器官，可从消化的食物中除去水分，并且大部分受到固体废物（粪便）的干扰。
巴斯蒂的类型
根据练习的程序，Basti基本上是两种类型： 斯萨拉·巴斯蒂（Sthala Basti） 和 贾拉·巴斯蒂.
在这两种技术中，都是通过大肠中的肛门吸水，然后在保持水分的同时搅动腹部肌肉。搅动后，水从肛门排出。
3.洗鼻–鼻腔清洁
Jal neti precautions
洗鼻器是第三个Shatkarma，用于从积累的杂质中净化鼻腔。清除鼻腔非常重要，因为这是我们通过呼吸进入呼吸道的途径。
呼吸就像使人体充满能量的燃料一样。如果燃油（呼吸）由于任何原因而变脏，可能会使我们感到不适。鼻孔不干净可能是呼吸不规则的主要原因之一。
Neti Shatkarma是一种旨在通过各种技术净化鼻孔的运动。
洗鼻器的类型
根据其程序，Neti基本上分为两种类型。
Jala Neti – 在这种洗鼻器中，Jala（水）被用作清洁工具以去除鼻孔中的杂质。使用洗鼻壶，将水倒入一个鼻孔，然后在重力作用下将其喷出另一个鼻孔。从其他鼻孔流出的水可去除鼻腔通路中的杂质。
佛经– 在此洗鼻器中，橡皮筋（经线）用于按摩鼻腔通道，以使其打开鼻孔中的任何堵塞物。
4. Trataka –清洁眼睛
Trataka Shatkarma是一项眼保健操，涉及在任何参考点处连续不断地注视眼睛。塔拉塔克邦实践中的参考点可以是任何外部物体。在塔塔卡邦，最常用的参考点是发光蜡烛。
在6个释迦牟尼舞中，trataka以其简单的程序而闻名。一致和正确地练习trataka可以提高专心能力，并能使思想模式波动的头脑变得净化。
达塔卡的类型
根据要凝视的参考事物，无论是外部物体还是内部物体，trataka均可分为两类。
内部Tratak 是当焦点一直放在trikuti上时 第三只眼睛 （眉毛之间的位置）向内或向上。内部trataka有助于唤醒第三只眼或Ajna脉轮.
外部Tratak 是连续注视某些外部对象的做法。外部对象实际上可以是任何给您带来愉悦感的东西，因此可以轻松地凝视于此。
5. Nauli –清洁腹部器官
nauli kriya
在瑙利·沙特卡玛（Nauli Shatkarma），确保下腹部肌肉的运动刺激消化火。
这是维持身体所有肌肉运动的必不可少的瑜伽运动。就像流水是其纯净的标志一样，瑙利的做法也具有按摩作用，可以净化肝脏，脾脏，膀胱，胰腺，胆囊和肠道。当所有这些内部器官规则运动时，从业者的消化系统和食欲就会得到改善。
5. Nauli –清洁腹部器官
nauli kriya
在瑙利·沙特卡玛（Nauli Shatkarma），确保下腹部肌肉的运动刺激消化火。
这是维持身体所有肌肉运动的必不可少的瑜伽运动。就像流水是其纯净的标志一样，瑙利的做法也具有按摩作用，可以净化肝脏，脾脏，膀胱，胰腺，胆囊和肠道。当所有这些内部器官规则运动时，从业者的消化系统和食欲就会得到改善。
在Nauli kriya，腹直肌或 腹肌 被隔离在左侧或右侧，或在Linea alba（腹部前壁）的中间。
瑙利的类型
以晨曲为中间参考，其两侧腹肌的分离将瑙利分为3种类型。
中央夫人 –左右两侧吸收肌肉时 集中在中心 墙壁或凌晨
瓦玛·瑙利（Vama Nauli） –两条腹部肌肉对齐时 左边 从中心墙。
Dakshina Nauli – 当两块腹肌对齐时 右边 从中心墙。
6. Kapalbhati –额叶清洁
kapalbhati pranayama - step 4 - exhale rapid
卡帕尔巴蒂（Kapalbhati）是最后一位致力于改善大脑功能的Shatkarma。因为kapalbhati由瑜伽练习者练习为呼吸技巧，所以它也被Kapalabhati pranayama所熟知。在kapalbhati中，腹壁随着呼吸迅速拉进和拉出。
在这里，Kapalbhati pranayama的呼吸与正常呼吸完全不同。在正常呼吸中
吸气是主动的（更加集中），而呼气是被动的（较少集中）。
在Kapalbhati呼吸中，
呼气是主动的（重点突出），而吸气是被动的（重点较少）。
与呼气相比，通过更多地强调呼气，kapalbhati将更多杂质以二氧化碳气体的形式排出。
Shatkarma的注意事项
在专家的监督下执业
修习Shatkarma的6种技能中的任何一种都需要特定kriya的专业知识，因此必须具有理论知识和实践知识。因此，建议初学者做这些kriyas 在专家指导的监督下.
Shatkarma并非每天都在练习
大多数人不知道古代瑜伽士从未建议过Shatkarma会像体式，呼吸山和其他瑜伽学科一样每天进行表演。应该实践 每周或每月 取决于您的内部器官系统的运作情况。
使用清洁和无菌设备
在做Shatkriya时请确保 洗鼻壶，水，橡皮线，棉布和其他设备清洁且无菌。这些瑜伽活动的目的是清洁身体的核心部分，因此您使用的材料也应该清洁。
孕妇不应该练习
在 怀孕时间，最好避免做Shatkriya。如果一个人真的想这样做，那么她 可以表演贾尔内蒂和塔塔卡。其他克里雅人可能会影响胎儿的健康，因为它们与胃的运动或清洁有关。
减轻饮食
6 Shatkarmas对您的内脏器官系统而言确实是非常有力的实践。在您减轻饮食压力之前，请不要练习Shatkarma，因为它会使您的器官系统劳累，并可能导致疲劳。
练习Shatkarma时保持镇静
如果有人想成为Shatkriya的大师，请确保在做Shatkriya时不要着急。 Shatkarma实践中的任何喧嚣都可能伤害您的内部器官系统。
Shatkarma的好处
随着Shatkarma净化内部身体，我们的外部器官系统也开始运转良好。因此，它平衡了内部和外部器官系统。
这些kriyas的系列 有助于平衡 Tri Doshas 一个人每个人都有三个Dosha，如果这些Dosha中有任何一种不平衡，则身体将无法正常运行。因此，Shat Kriya帮助Doshas达到理想的比例。
Shatkarma有助于 引导Prana的流动 在 纳迪斯。它有助于清除堵塞物 纳迪斯 因此，Prana的动作在体内没有任何障碍。
kriyas对 心灵，灵魂和身体的连通性。当所有的通道被这些克里亚人清洗后，所有的通道都打开了，然后所有的瑜伽活动都将你的智者和灵魂连接起来。
Shatkarma在 免疫系统的发展。如果我们的免疫系统强大而健康，那么它将有助于抵抗多种疾病。因此，当一个生物从其核心被清洗时，这意味着其基础也已被清洗。因此，以这种方式，免疫系统也被清洁。
物理老化和生物老化是两个不同的方面。当我们的身体不干净时，就会带来比生物衰老还要早的物理衰老。 Shatkriya帮助 身体衰老迟缓 并有助于维持生物衰老。
它有助于增加 对人的认识 在身体，心理，情感，精神和智力等各个层面上。
参考文献
As a house stands firmly on its foundation, the same way, in the yogic journey our body needs a strong foundation that becomes the base for whole practices of yoga. The base here we talking for our body is the cleansing of our internal system of organs. In the yogic tradition, this cleansing is known as Shatkarma or Shat kriyas.
Modern science says 1, our internal organ comprised of 11 major systems includes circulatory, respiratory, digestive, excretory, nervous, and endocrine systems. To make sure the healthy & proper functioning of the body as a whole, the cleansing of organ systems is very important on a regular basis.
Traditionally, there are 6 method yogis used for cleansing of internal organs for a healthy body is called as Shatkarma.
Summary of Contents
Shatkarma or Shat Kriya
Why Purify Body? Importance of Shatkarma
Shatkarma In Hatha Yoga Pradipika (HYP)
Shatkarma In Gheranda Samhita
1. Dhauti – Cleansing of Digestive Tract
2. Basti – Cleansing of Large Intestine
Types of Basti
3. Neti – Cleansing of Nasal Passages
Types of Neti
4. Trataka – Cleansing of Eyes
Types of Trataka
5. Nauli – Cleansing of Abdominal Organs
Types of Nauli
6. Kapalbhati – Cleansing of Frontal Lobes
Precautions of Shatkarma
Benefits of Shatkarma
Shatkarma or Shat Kriya
Shatkarma is a set of 6 preparatory practices used by ancient yogis to purify the body internally, thus prepare them for higher practices of asana & pranayama.
The term Shatkarma is originally taken from the Sanskrit language, which has 2 root words: Shat & Karma.
Shat means “Six” & karma here is referred to as “Action performed to achieve some desired results“.
Shatkarma also called Shat Kriya as it’s the Hindi translation of the term Shatkarma (Karma = Kriya).
Why Purify Body? Importance of Shatkarma
Consider the human body as a computer system. The external body which we can touch or see is like the hardware of the computer system while the internal body works as a software.
External body or hardware is easy to come in contact thus it gets purified through daily routine activities like wash, bath & brushing, etc. While the inner body organs come in contact with the external matters regularly ( through food, vision, touch, smell) and don’t have any specific routine activities to get purified.
It is important for a yoga practitioner to purify their inner body organs from time to time so as to make sure the proper working of yogic practices on the body. Shatkarma removes impurities of internal body2 organs which got accumulated by regular intake of external matter through different sensory organs.
To make sure the proper flow of Prana (life force) Shatkarma ensures there isn’t any physical/mental knot present in Nadis. Shatkarma, especially Kapalbhati & Nauli balances Prana flow within two important Nadis i.e. Ida & Pingala.
Usually, our mind is cluttered from many unwanted thoughts which in the yogic language are called Vrittis. By the practice of Shatkarma (more especially trataka), we can bring a state of steadiness in mind.
There are mainly 2 traditional texts “Hatha Yoga Pradipika” & “Gheranda Samhita” that have described Shatkarma in a detailed manner. Whereas both texts belong to the teachings of Hatha Yoga, their idea of performing Shatkarma is completely different.
Shatkarma In Hatha Yoga Pradipika (HYP)
Swami Swatmarama, Author of classical Hatha Yoga text HYP has prescribed the practice of Shatkarma only for these people:
People who have excessive fat or mucus accumulation in the body
When there is an imbalance comes in doshas
Swami Swatmarama clearly stated that if 3 doshas lie in correct proportion & no extra fat accumulated in the body, Yoga Sadhak (practitioner) has no need to practice Shatkarma. However, learning practices of Shatkarma is necessary so one can practice it when needed.
Apart from this, the sequence of individual practice of Shatkarma in HYP is mentioned in this verse:
Dhautirbastistathā netistrātakam naulikam tathā Kapālabhātiśchaitāni shatkarmāni prachakshate – HYP 2.23
Meaning – Dhauti, Basti, Neti, Trataka, Nauli and Kapalabhati are called shatkarma.
Shatkarma In Gheranda Samhita
Sage Gheranda is another foremost author of Hath Yoga teachings who emphasized to practice Shatkarma at the very first stage of yoga.
The Yoga Sage Gheranda propagated is also called Ghatastha Yoga which has 7 limbs, in contrast to eight-limbed yoga that came from Yoga Sutra. 7 Limbs mentioned in Gheranda Samhita are:
1st limb – Shatkarma – for purification of body
2nd limb – Asana – Strengthens the body
3rd limb – Mudra – Bring Steadiness in body
4th limb – Pratayahara – Withdrawal of senses from the outer world
5th limb – Pranayama – Bring lightness in the body
6th limb – Dhyana – for inner perception
7th limb – Samadhi – the ultimate goal of yoga
According to Sage Gheranda, our body & mind is like a vessel (combinedly called as Ghata) that carry our soul & characteristics Gunas as water inside a vessel.
According to Sage Gheranda, our body & mind is like a vessel (combinedly called as Ghata) that carry our soul & characteristics Gunas as water inside a vessel.
Ghatastha Yoga firstly aims to purify the body or vessel that carries a soul, through 6 purification techniques contains in Shatkarma. This purification of body & mind is termed in Gheranda Samhita as Ghata Shuddhi.
Thus, the practice of Shatkarma is important for every person who has just begin the journey of yoga as per Gheranda Samhita.
The sequence of 6 practices of Shatkarma according to Sage Gheranda is also a little different than the HYP sequence. Here shatkarma sequence is:
Dhauti
Basti
Neti
Nauli
Trataka
Kapalbhati
1. Dhauti – Cleansing of Digestive Tract
Vamana Dhauti vomit out water
Dhauti is the first Shatkarma that literally translates as ‘washing‘. In this kriya, different techniques are used to flush out toxic & undigested food particles from internal organs.
Some common types of Dhauti are:
Vamana Dhauti – Drinking a large quantity of lukewarm water and then vomit it out to removes extra mucus from the food pipe. Also called Kunjal kriya.
Vastra Dhauti – In this kriya, a clean muslin cloth drowned in tepid water is swallowed & held in the stomach for a few minutes. Then it’s pulled out from mouth end that brings out impurities intestinal tract.
Some other simples techniques to perform Dhauti are Danta (teeth) dhauti, Jihva (tongue) Dhauti & Karna (ear) Dhauti.
The mechanism of Dhauti helps the internal organ system to work efficiently & remove excess mucus from the stomach. Other than this, consistent practice of dhauti kriya balances the Kapha, Pitta & Vata dosha in our body.
2. Basti – Cleansing of Large Intestine
Basti is second in the sequence of shatkarma that treats almost 50% of abdominal diseases.
It directly works on the purification of the central organ of the body called colon (large intestine) that nourishes almost all tissues of body.
Unlike enema which cleans only lower 8 to 10 inches of colon, Basti purifies the whole colon system to the rectum (attached to the anus). The colon is a long tube-like organ in the lower belly that removes water from digested food and is mostly disturbed by solid waste (feces).
Types of Basti
Basti is basically two types based on the procedure of practices: Sthala Basti and Jala Basti.
In both techniques, water is drawn in through anus in the large intestine and then abdominal muscles are churned while holding water inside. After churning, water expelled out through the anus.
3. Neti – Cleansing of Nasal Passages
Jal neti precautions
Neti is the third Shatkarma that deals with purifying nasal cavities from accumulated impurities. it’s very important to clear the nasal cavities as it’s the pathway to Prana we take through breathing.
Breathing works like fuel to charge up the human body. If the fuel (breathing) is dirty by any reasons it can make us sick. unclean nostrils are could be one of the main reasons for irregular breathing.
Neti Shatkarma is the exercise intended for purification of nostrils by the various techniques.
Types of Neti
Neti is basically of 2 types, based on their procedure.
Jala Neti – In this neti, Jala (water) is used as a cleaning tool to remove the impurities of nostrils. Using the neti pot, water is poured in through one nostril & then under the effect of gravity, it’s expelled out another nostril. Water that comes out from other nostril removes impurities from nasal pathways.
Sutra Neti – In this neti, a rubber thread (sutra) is used to massage the nasal pathways in such a manner that it opens any blockages present in nostrils.
4. Trataka – Cleansing of Eyes
Trataka Shatkarma is an eye exercise that involves steady and continuous gazing of eyes at any reference point. The reference point in the trataka practice could be any external object. The most common object used in Trataka for reference point is an Illuminated Candle.
Among 6 shatkarma, trataka is known for its simple procedure. Consistent & correct practice of trataka increases concentration power and purifies the mind from fluctuated thought patterns.
Types of Trataka
Base on the reference thing to gaze upon, whether you take an external object or internal point, trataka can be classified into 2 categories.
Internal Tratak is when the focus is kept on the trikuti or Third eye (a place between eyebrows) inward or upward. Internal trataka helps to awaken the third eye or Ajna chakra.
External Tratak is the practice of gazing on some external objects continuously. External objects could be anything literally which gives you pleasure hence easy to forcefully gaze on that.
5. Nauli – Cleansing of Abdominal Organs
nauli kriya
5. Nauli – Cleansing of Abdominal Organs
nauli kriya
In Nauli Shatkarma, the movement of the lower abdominal muscle is ensured that stimulate the digestive fire.
It is a necessary yogic kriya that maintains movement in all muscles of the body. Like flowing water is a sign of its purity, in the same way, Nauli practice purifies the liver, spleen, urinary bladder, pancreas, gall bladder, and the intestines by its massaging effect. When all these internal organs regularly movements, the practitioner’s digestion system and appetite improve.
In Nauli kriya, rectus abdominis or abs muscles are isolated either left or right or at middle of the linea alba (anterior wall in the abdomen).
Types of Nauli
On taking linea alba as a middle reference, the isolation of abs muscles on either side of it classifies Nauli into 3 types.
Madhya Nauli – When left and right both sides abs muscles concentrated at the center wall or linea alba
Vama Nauli – When both abs muscles are aligned left side from center wall.
Dakshina Nauli – When both abs muscles are aligned right side from the center wall.
6. Kapalbhati – Cleansing of Frontal Lobes
kapalbhati pranayama - step 4 - exhale rapid
Kapalbhati is the last Shatkarma that works on improving the functioning of the brain. Because kapalbhati practiced by yoga practitioners as breathing techniques so it’s also known by Kapalabhati pranayama. In kapalbhati, abdominal wall rapidly draws in and out in conjunction with breathing.
Here, in Kapalbhati pranayama, the breathing is quite different from normal breathing. In normal breathing,
Inhale is active (more focused) while the exhale is passive (less focused).
In Kapalbhati breathing,
Exhale is active (more focused) while the inhale is passive (less focused).
By emphasizing more on exhaling as compare to inhaling, kapalbhati expels more impurities out in the form of CO2 gas.
Precautions of Shatkarma
Practice Under Supervision of an expert
Practicing any of 6 Shatkarma needs expertise in that particular kriya, so it’s mandatory to have theoretical as well as practical knowledge. Hence, it’s advised to a beginner to do these kriyas under the supervision of an expert guide.
Shatkarma Isn’t an Everyday Practice
Most people aren’t aware of the fact that Shatkarma is never advised by ancient yogis to perform daily like asana, pranayama & other disciplines of yoga. It should be practiced weekly or monthly basis depends upon how well your internal organ system works.
Use Clean & Sterile Equipments
While doing Shatkriya make sure neti pot, water, rubber thread, cotton cloth & other equipment are clean and sterile. The purpose of these yogic activities is to clean your body from its core level so the material you are using that should also be clean.
Pregnant Women Shouldn’t Practice It
At the time of pregnancy, it is better to avoid doing Shatkriya. If one really wants to do it then she can perform Jalneti and Trataka. Other kriyas may affect the health of the fetus as they are connected with the movement or cleansing of the stomach.
Lighten Up Your Diet
6 Shatkarmas are really vigorous practices for your internal organs system. Until you lighten up your diet, don’t practice Shatkarma as it’ll overwork your organ system & can lead strain in it.
Keep Calm While Practicing Shatkarma
If anybody wants to be a master in Shatkriya then make sure don’t hurry while doing Shatkriya. Any kind of hustle in Shatkarma practice can hurt your internal organs system.
Benefits of Shatkarma
As Shatkarma purifies the internal body, our external organs system also started working well. Thus, it balances the internal & external organ systems.
The series of these kriyas helps to balance the Tri Doshas of a human being. There are Three Doshas in every human being, if there is any kind of imbalance in any of these Doshas then the body will not function properly. So Shat Kriya helps the Doshas to be in a perfect ratio.
Shatkarma is helpful to channelize the flow of Prana in Nadis. It helps to clean the blockages of Nadis and thus Prana move without any obstacle inside the body.
The kriyas are helpful for the connectivity of the mind, soul, and body. As all the channels are cleansed by these kriyas then all the pathways are open and then all those yogic activities connect your mind boy ad soul.
Shatkarma is helpful in the development of the immune system. If our Immune system is strong and healthy then it helps fight many diseases. So when a being is cleansed from its core that means its base has been cleansed as well. Hence in this manner, the immune system is cleansed as well.
Physical aging and Biological aging are two different aspects. When our body isn’t clean then it brings physical aging that is pretty earlier from the Biological aging. Shatkriya helps to retarded Physical aging and helps to maintain biological aging.
It helps to increase awareness of a human being at different levels, at the physical level, psychological level, emotional level, spiritual level, and intellectual level.
