Shatkarma is the set of six cleansing practices of Hatha yoga: Neti, Dhauti, Nauli, Basti, Kapalbhati and Trataka. The old texts teach them as preparation, a way to clear the body before breathing practice and meditation. Some are simple and safe to learn at home. Others involve swallowing cloth, inducing vomiting or drawing water into the bowel, and should only be done under an experienced teacher. This guide explains what each one is, which is which, and what the evidence really says.
What is shatkarma in yoga? Meaning
What is the meaning of shatkarma? It is Sanskrit: shat means "six" and karma means "action", so the word means "the six actions". You will also see the spelling shat karma, or the name shat kriyas; kriya also means action or technique. The kriya and karma difference here is only in usage: both words describe the same six practices.
The word has another meaning in Tantra, where it refers to six ritual rites. Those have nothing to do with the cleansing practices of Hatha yoga, so if you are reading about shatkarma in Tantra, you are reading about a different subject.
The shatkarma shloka (shlok)
The classic list comes from the Hatha Yoga Pradipika (chapter 2, verse 22), written in the 15th century:
dhautir bastis tathā netis trāṭakaṃ naulikaṃ tathā
kapālabhātiś caitāni ṣaṭ karmāṇi pracakṣate
"Dhauti, Basti, Neti, Trataka, Nauli and Kapalbhati: these are called the six actions."
The verse just before it says these practices are for people with excess fat or phlegm, and that others, whose body is in balance, need not do them. That is an important point: in the tradition, cleansing was never meant for everyone, every day.
Types of shatkarma: the six kriyas at a glance
| Kriya | What it is | Traditional purpose | Where to learn |
|---|---|---|---|
| Neti | Rinsing the nose with salt water (Jala Neti) or a soft thread (Sutra Neti) | Clearing the nose and sinuses | Jala Neti at home; Sutra Neti with a teacher |
| Dhauti | Cleansing the upper digestive tract, for example with water or a cloth strip | Clearing mucus and acidity | Teacher only |
| Nauli | Isolating and rolling the abdominal muscles | Massaging the abdominal organs | Teacher only |
| Basti | Yogic cleansing of the colon with water | Clearing the lower bowel | Teacher only, with medical clearance |
| Kapalbhati | Rapid, forceful out-breaths through the nose | Clearing the nasal passages and lungs | At home, with cautions |
| Trataka | Steady gazing at a candle flame or a point | Cleansing the eyes; training focus | At home, with cautions |
Yoga cleansing techniques for beginners: safe at home
If you want to try these yoga cleansing techniques, start with these three. Learn one at a time and practice on an empty stomach, ideally in the morning.
1. Jala Neti (nasal rinse)
Jala Neti uses a neti pot to pour lukewarm salt water into one nostril so it flows out of the other. It is the easiest of the kriyas to learn, and saline nasal rinsing is a widely used self-care step for a blocked nose and sinus symptoms. Our full Jala Neti guide gives the steps and the salt ratio.
Water safety: never use plain tap water. The US Food and Drug Administration advises using only distilled or sterile water, or tap water that has been boiled for 3 to 5 minutes and cooled until lukewarm. Tap water can contain organisms, including amoebas, that are harmless to drink but can cause serious infections in the nose. Clean and dry the pot after each use.
Neti shatkarma benefits, in plain terms: a clearer nose, easier breathing through the nose during pranayama, and relief for some people with allergies or sinusitis. Skip it with an ear infection, a completely blocked nose or after recent nose or ear surgery.
2. Trataka (candle gazing)
Trataka is steady gazing at a candle flame, then at its afterimage with the eyes closed. It is both a cleansing kriya and a concentration practice, and it is the gentlest of the six. Read our Trataka guide for the steps and eye safety. Do not practice it if you have epilepsy or light sensitivity, glaucoma, or have had recent eye surgery.
3. Kapalbhati (skull-shining breath)
Today Kapalbhati is usually taught as pranayama, but the old texts list it as a cleansing kriya. You make short, strong exhales by pulling the belly in, and let each in-breath happen by itself. Our Kapalbhati page has a guided timer.
Kapalbhati is not for pregnancy or periods, or for anyone with high blood pressure, heart disease, epilepsy, a hernia, glaucoma or recent abdominal surgery. Do it only on an empty stomach, and stop if you feel dizzy.
Dhauti, Nauli and Basti: learn only with a teacher
These three are advanced shatkarma practices. We describe what they are so you know what you are reading about, but we do not give steps. Done wrongly, they can injure the throat, stomach or bowel, upset the body's salt balance, or cause fainting.
Dhauti
Dhauti means "washing". It covers several methods for cleaning the mouth, throat, stomach and rectum. The best known are drinking salt water and then vomiting it (Vaman Dhauti or Kunjal), and slowly swallowing and removing a long strip of cloth (Vastra Dhauti). Traditional dhauti shatkarma benefits include less mucus and acidity. There is little modern research, and the risks are real. Anyone with an eating disorder, high blood pressure, heart disease, ulcers, a hernia or pregnancy should not attempt it.
Nauli
Nauli is the isolation and rolling of the rectus abdominis, the long "six-pack" muscles, from side to side. It builds on Uddiyana Bandha and is done with the breath held out. Nauli shatkarma benefits are said to include stronger digestion and core control. It takes months to learn and has the same cautions as Uddiyana: not in pregnancy, during periods, or with high blood pressure, heart disease, a hernia or ulcers.
Basti
Basti is the yogic cleansing of the colon, traditionally by drawing water in through the anus using Nauli. Basti shatkarma benefits are described in the texts as clearing the lower bowel. Modern medicine does not support routine colon cleansing, and it can cause harm, so do not try it at home. If you have constipation, see yoga for constipation and talk to a doctor.
Benefits of shatkarma: tradition and evidence
In yoga, the traditional benefits of shatkarma are a clean body, balanced doshas (body humors), a steadier breath and a mind ready for meditation. The importance of shatkarma in Hatha yoga is that it comes first: cleansing, then posture, then breath, then meditation.
The evidence is uneven. Salt-water nasal rinsing is well accepted for nose and sinus symptoms. Kapalbhati and Trataka have a handful of small studies on attention, breathing and mood, which are promising but not conclusive. Dhauti, Nauli and Basti have almost no good research. So treat claims about detox, curing disease or "flushing toxins" with care.
Is shatkarma a detox? Your liver, kidneys, lungs and gut already clean the body. No kriya is a proper cleanse in the medical sense, and you do not need one to do yoga.
Which shatkarma helps to relieve stress?
Trataka is the one most linked to calm and focus; trataka shatkarma benefits include steadier attention and a quieter mind. Slow breathing, such as Bhramari, also helps. For a full plan, see yoga for stress relief.
Which shatkarma helps us to reduce obesity?
The texts recommend cleansing for people with "excess fat", and Kapalbhati is often promoted for weight loss. In reality, no cleansing kriya burns much fat. Kapalbhati shatkarma benefits are about the breath and the core, not weight. Regular movement, sleep and diet do the work; our yoga for weight loss plan is a better place to start.
How to do shatkarma safely
- Start with one practice. Jala Neti two or three times a week, or a few minutes of Trataka in the evening, is plenty at first.
- Empty stomach, calm place. Morning before breakfast is traditional for Neti and Kapalbhati; Trataka suits the evening.
- Follow with rest. Sit quietly or lie in Corpse pose for a few minutes afterwards.
- Ask a doctor first if you are pregnant, have a heart, blood pressure, eye, ear or bowel condition, or take regular medicine.
A "shatkarma kit" sold online often bundles a neti pot, a rubber catheter for Sutra Neti and a cloth strip for Dhauti. At home, only the neti pot is suitable for self-practice.
Shatkarma in Hindi: names, meaning and benefits (shatkarma kya hai)
In Hindi yoga books, the six yogic shatkarma kriya types are called नेति (neti), धौति (dhauti), नौलि (nauli), बस्ति (basti), कपालभाति (kapalbhati) and त्राटक (trataka). The shatkarma definition in Hindi is the same as in English: षट् (six) + कर्म (action).
षट्कर्म (Shatkarma) — हिंदी में: षट्कर्म का अर्थ है "छह क्रियाएँ"। ये हठ योग की छह शुद्धि क्रियाएँ हैं: नेति, धौति, नौलि, बस्ति, कपालभाति और त्राटक। इनसे नाक साफ़ रहने, साँस और एकाग्रता में मदद मिल सकती है। घर पर जल नेति (उबालकर ठंडा किया हुआ या स्टेराइल पानी), त्राटक और कपालभाति सीखे जा सकते हैं। धौति, नौलि और बस्ति केवल अनुभवी शिक्षक की देखरेख में करें। गर्भावस्था, हाई बीपी या हृदय रोग में पहले डॉक्टर से पूछें।
Frequently asked questions
What are the six shatkarmas?
The six shatkarmas, or cleansing techniques, are Neti (nasal cleansing), Dhauti (cleansing the upper digestive tract), Nauli (abdominal churning), Basti (colon cleansing), Kapalbhati (skull-shining breath) and Trataka (steady gazing).
What is the shatkarma meaning?
Shat means six and karma means action, so shatkarma means "six actions". They are also called shat kriyas, the six cleansing techniques of Hatha yoga.
Which shatkarma practices are safe to do at home?
Jala Neti (with distilled, sterile or boiled-and-cooled water), Trataka and Kapalbhati are generally safe for healthy adults who follow the cautions. Dhauti, Nauli and Basti should be learned only from an experienced teacher.
Can I use tap water for Jala Neti?
No. Use distilled or sterile water, or tap water boiled for 3 to 5 minutes and cooled until lukewarm. Untreated tap water can carry organisms that cause serious infections in the nose.
What are the benefits of the cleansing kriyas?
Traditionally they clear the body before breathing practice and meditation. Nasal rinsing has good support for sinus symptoms; Kapalbhati and Trataka have small studies on focus and breathing; the others have very little research.
Who should not practice shatkarma?
Pregnant women, people with high blood pressure, heart disease, epilepsy, glaucoma, ulcers, hernia or recent surgery, and anyone with an eating disorder should avoid the forceful kriyas and ask a doctor before any of them.
Is shatkarma the same as a detox?
No. Your organs already remove waste. The kriyas are yogic practices for the nose, breath, eyes and abdomen, not a medical cleanse.
Shatkarma kya hota hai?
Shatkarma yoga ki chhah shuddhi kriyayen hain: neti, dhauti, nauli, basti, kapalbhati aur trataka. Inme se jala neti, trataka aur kapalbhati ghar par sikhe ja sakte hain.