Shatkarma

Gentle, structured cleansing practices from classical yoga to clear the head, breath, and gut—taught safely, with medical awareness.

Shatkarma (also called Shatkriya) is a family of six time‑tested yogic techniques designed to remove excess mucus, soothe the digestive system, calm the mind, and prepare the body for deeper practices. At Atmabodh, these methods are introduced progressively, adapted to your health status, and practised only under trained guidance.

Shatkarma supports well‑being but does not replace medical diagnosis or treatment. Always follow your physician’s advice for illnesses or red‑flag symptoms.

Who can benefit?

• Respiratory hygiene: nasal clarity, seasonal stuffiness relief.
• Digestive comfort: heaviness, sluggishness, irregular appetite (non‑acute).
• Stress & sleep: nervous‑system down‑shift; mental fog reduction.
• Head & eye ease: screen fatigue, attention training.
• Lifestyle reset: structured routines that promote lightness and clarity.

Suitability and pacing are individual; certain practices are not appropriate for many people (see Safety).

The Six Kriyas – what they are & how we approach them

1) Neti – nasal cleansing

• What it is: Rinsing the nasal passages to ease breathing and reduce congestion.
• At our center: We teach Jal Neti (lukewarm saline with a neti pot) using sterile, safe technique. Rubber Neti (catheter) is an advanced method and is rarely indicated; if ever used, it is done only by clinicians.
• Helps with: nasal hygiene, lightness in head/face, preparation for breathwork.
• Avoid if: active infection, nasal polyps/bleeding, recent ENT surgery; practice only when shown correctly.

2) Dhauti – upper digestive cleansing

• What it is: Traditional methods to clear the upper GI. A gentle variant is Kunjal Kriya (therapeutic, supervised saline evacuation of the stomach).
• At our center: Taught only to select, medically‑screened clients; home attempts are discouraged.
• Helps with: episodic acidity/heaviness; cultivating awareness of satiety.
• Avoid if: ulcers, hernia/GERD, pregnancy, hypertension, cardiac/renal disease.

3) Nauli – abdominal churning

• What it is: Controlled contraction/rolling of abdominal muscles to massage the viscera.
• At our center: Introduced as pre‑Nauli prep (breath + core activation). Full nauli is advanced and taught only after strong foundations.
• Helps with: awareness of breath‑core synergy; gentle motility support.
• Avoid if: pregnancy, hernia, recent surgery, uncontrolled BP.

4) Basti – lower bowel cleansing

• What it is: Traditional colon‑cleansing practices.
• At our center: We prioritise diet, hydration, movement, and medical care for bowel health. Home enemas are not recommended. Coffee enemas are not offered due to safety concerns. Any therapeutic enema is physician‑guided only when clearly indicated.
• Avoid if: hemorrhoids, fissures, inflammatory bowel flares, cardiac/renal disease, pregnancy.

5) Trataka – steady gazing

• What it is: Soft, steady gaze at a chosen point (e.g., candle flame) to build focus and quiet the mind.
• At our center: Taught with eye‑comfort protocols, short durations, and relaxation breaks.
• Helps with: attention, screen‑fatigue relief, pre‑meditation settling.
• Avoid if: glaucoma, recent eye surgery, severe dryness; do not sun‑gaze.

6) Kapalabhati – cleansing breath (skull‑brightening)

• What it is: Rhythmic, gentle expulsions through the nose with passive inhalations.
• At our center: We emphasise soft, breath‑led variants; speed and force are not goals.
• Helps with: sense of clarity and alertness when paced correctly.
• Avoid if: pregnancy, uncontrolled BP, heart disease, hernia, dizziness; stop if you feel strain.

What happens in a session at Atmabodh?

• Screening & consent: brief history, vitals (as needed), red‑flag check.
• Demonstration: safe setup, posture, breath pacing; strictly hygienic materials.
• Guided practice: begin with basic forms (often Neti or Trataka); advance only if safe.
• Down‑shift: relaxation or Yoga Nidra to stabilise the nervous system.
• Home plan: simple routine (e.g., Neti a few times/week in season, short Trataka) with clear do’s/don’ts.

Typical session length: 45–60 minutes; first consult may be longer for assessment.

Safety & contraindications (summary)

• General: fever/infection, recent surgery, uncontrolled BP/diabetes, severe anemia, active GI/ENT disease, pregnancy (several kriyas contraindicated), glaucoma.
• Neti: avoid during acute infection/bleeding; use only sterile saline and clean equipment.
• Dhauti/Kunjal: avoid ulcers, GERD, hernia; never self‑induce without supervision.
• Nauli: avoid hernia, pregnancy, post‑operative periods.
• Basti: avoid hemorrhoids/fissures/IBD flares; no coffee enemas.
• Trataka: avoid after eye surgery and in glaucoma; do not sun‑gaze.
• Kapalabhati: avoid in pregnancy, cardiac disease, uncontrolled BP; stop if dizzy.