Yoga Project_102544 (1)-1 (1) (1)

INTRODUCTION
Shatkarma is the Sanskrit term for one of the six yogic

purification techniques (kriyas) as outlined in the “Hatha
Yoga Pradipika.” The purpose of these cleansing techniques
is to keep the body strong, clean and healthy. They are said
to remove toxins and anything blocking the flow of prana in
the body.
Practicing shatkarmas internally purifies the body, which

makes pranayama and meditation practice easier by
preparing the body to perform these practices without
distraction, discomfort or fatigue.
THE SHATKARMAS
(Yogic Cleansing Techniques) (Also called shatkriyas or
even kriyas)
1. Neti : cleaning the nasal passage
2. Dhauti : cleaning the stomach
3. Nauli : cleaning the abdominal organs
4. Basti : cleaning the colon
5. Kapalabati : cleaning the respiratory organs
6. Trataka : clearing the mind through gazing
NETI
NETI
Practice before Pranayama, to clear the nasal passages and
improve respiration.
SUTRA (THREAD)
JALA (WATER)
JALA NETI (WATER)
A suitable pot (lota) should be used such as the one in
the picture, filled with salty water (1 tsp. salt: ½lt lukewarm
water). Using salt reduces discomfort; it has a higher osmotic
pressure than pure water and will not be as easily absorbed
into the membranes, the salt kills any bacteria present and
flushes out viruses. Keep the mouth wide open so that you
can breathe, insert the nozzle of the pot into a nostril and tilt
the head while raising the pot so that the water will flow in
though one nostril and out through the other. After 30
seconds or so put down the pot and clear the nose. Repeat
for the other nostril. Clear the nose. Jala neti is followed by
bastrika to dry the nose. Bellows breathe with one nostril
closed, then the other, and then with both open. Agni kriya
can be done also until the nose is dry.
SUTRA NETI (THREAD)
Sutra neti is a yogic cleansing practice used to clear the

nasal passageways. It is one of the six shatkarmas mentioned
in the “Hatha Yoga Pradipika.” It is considered important
because this allows for easier breathing, which helps with
pranayama and breathing during asana practice.
In sutra neti, a wet string or a thin piece of surgical tubing
is inserted through the nose and exits through the mouth.
Each end of the string is held as it is gently pulled in and out
of the nasal passageways to clear them and remove any nasal
polyps.
DHAUTI
HYP describes vatsara dhauti only; the other dhauti
practices are described in the Gherand Samhita.
ANTAR DHAUTI (internal)
DANTA DHAUTI (teeth)
HRID DHAUTI (cardiac)
MOOLA SHODANA (base purification)
VATSARA DHAUTI
“Shape your lips like a crow’s beak and drink air. Let the
air swirl in the stomach for some time and then allow it
to dispel itself. Vatsara dhauti is a most secret technique
to purify the body. It destroys all diseases and increases
gastric fire.”
Benefits:-
This practice are related to the mudras adopted and the
effect of the air through the digestive system making it
work more efficiently, removing gas and wind and
preventing acidity and heartbur
VAMAN (KUNJAL & VYAGHRA) KRIYA (VOMIT)
Vyaghra means ‘tiger’, a couple of hours after eating his

food the tiger regurgitates it; in this practice the meal is
vomited three hours afterwards, by using saline water or
pressing the very back of the tongue.
NAULI (RECTUS ABDOMINAL MUSCLES)

Dakshina (right)
Vama (left)
Madhyama (middle)
These three practices require a proficiency in
Uddiyana bandha with the ability to hold external breath
retention (bahir kumbhaka) for some time. Madhyama
nauli Perform uddiyana bandha then contract the rectus
abdominal muscles so that they form a central arch
running vertically in front of the abdomen. Continue as
for Uddiyana bandha. Vama nauli (left) Perform
madhyama nauli then isolate the left side of the rectus
abdominal and contract as strongly as possible without
straining; return to madhyama nauli and continue as for
Uddiyana bandha. Dakshina nauli (right) Perform in the
same way but isolate the right side. Abdominal rotation
After the above have been mastered, ‘churning’ can be
achieved by transferring from vama to dakshina to vama
gradually working up to several consecutive rotations.
Benefits: –
The rolling, rotation and agitation of the entire abdomen
during nauli gives deep massage and profound toning to
the abdominal muscles and organs. It generates heat in
the body, stimulating digestive fire and balancing the
endocrine functions, which leads to change in emotional
disorders, lethargy and diabetes
BASTI
To perform basti you must be adept in uddiyana bandha
and nauli. “Basti karma is said to be of two types – jala
and sushka. Jala basti is done in water while sushka is
done on land (that is in air). Stand in utkatasana in water
to the height of the navel. Contract and expand the anus.
This is called jala basti. Urinary, digestive and wind
problems are cured by jala basti. The body becomes pure
and looks like Kama deva (Cupid). (Sushka) Sit in
pashimottanasana and do basti. Contract and expand the
anus (ashwini mudra). This practice prevents abdominal
problems. It stimulates digestive fire and eliminates wind
problems.”
KAPALABATI
Vatakrama Kapalabati (Breathing)
This is the same as the pranayama practice.
Vyutkrama Kapalabati (Reversed)
Prepare lukewarm salty water (ratio 1 tsp: ½ liter); relax
the body; snort the water into the nostrils letting it flow
down into the mouth; repeat several times. Perform
bastrika as for jala neti.
Sheetkrama Kapalabati (Cooling)
Prepare as above only take the water into the mouth and
push it up expelling it through the nose; repeat several
times.
TRATAKA
Bahiranga Trataka (External)
Place a candle at eye level 2 to 3 feet away and sit in a
meditative posture, practicing kaya sthairyam
(steadiness of the body) until you are prepared to be still
and steady for half an hour with the intention of being
detached from all thoughts arising in the mind; sakshi,
the silent witness; perhaps use mantra japa to still the
thoughts. Begin gazing steadily without blinking at an
object such as a still candle flame or symbol like Om; if
the eyes become strained imagine that the breath is
through the mid-eyebrow Centre to ajna chakra. Then
when the eyes are closed to rest, the subtle form is seen
in the mental space, naturally leading to Antaranga
trataka
Antaranga Trataka (Internal)
This is clear, one pointed (ekagrata), concentrated
focusing on an object seen within the inner spaces of the
mind, Hridyakash or Chidakash. The preparation is the
same, but a point of light or symbol is chosen.
Benefits:
The eyes become clear and bright, and, by inducing a
strong sense of ajna chakra it begins to create changes in
the perception of all psychosomatic experience. Trataka
calms, stills and focuses the mind, developing
concentration and will power; it begins the journey into
Internal Yoga.
PM SHRI JAWAHAR NAVODAYA VIDYALAYA
SADHI, VADODARA
SESSION-2023-24
YOGA {SKILL EDUCATION}
TOPIC: SHATKARMA
SUBMITTED TO: SUBMITTEED BY:

ANKITA SHRIVAS DARSHAN RATHWA
TH
(SKILL EDUCATION TEACHER) CLASS: 12 SCI
ROLL NO:-1205
CERTIFICATE
This is to certify that DARSHAN
RATHWA of class XII of PM SHRI JAWAHAR
NAVODAYA VIDYALAYA has completed his
project on the topic SHATKARMA under the
guidance of ANKITA SHRIVAS MA’AM for the
academic year 2024- 25. This is certified that
the student has been dedicated throughout
his project work and completed it before the
given deadline without missing any important
details from the project.
INTERNAL EXAMINER EXTERNAL EXMNER
PRINCIPAL
ACKNOWLEDGEMENT
I would like to express my special
thanks of gratitude to my teacher ANKITA
SHRIVAS MA’AM as well as our principal sir
MR. S.K.DAMAR who gave me the golden
opportunity to do this wonderful project. This
project also helped me in doing a lot of
research and I came to know about so many
new things. I am extremely grateful to my
parents & my friends who gave valuable
suggestions and guidance for completion of
my project.
- DARSHAN RATHWA
INDEX
CONTENT PAGE
SR NO.
NO.
1 INTRODUCTION
2 NETI
3 DHAUTI
4 NAULI
5 BASTI
6 KAPALABATI
7 TRATAKA
8 CONCULSION
9 BIBLIOGRAPHY
CONCLUSION
The Shatkarmas, a set of six purification techniques in

yoga, aim to cleanse and balance the body and mind.
These practices include Neti (nasal cleansing), Dhauti
(cleansing of the digestive tract), Nauli (abdominal
massage), Basti (colon cleansing), Kapalabhati (breath
purification), and Trataka (concentration on a single
point). When performed systematically, these practices
enhance physical health, mental clarity, and spiritual
well-being. The Shatkarmas play a vital role in the holistic
approach of yoga, promoting overall purification and
harmony within the individual.
BIBLIOGRAPHY
- https://www.yogapedia.com/definition/6517/shatkarma
- https://www.himalayanyogaashram.com/blog/2020/12/
31/what-is-shatkarma-6-types-of-shatkarma/
- https://www.arogyayogaschool.com/blog/health-
benefits-of-shatkarmas-purification-methods-in-yoga/
- NCERT (Yoga)
- Yog sachitra (योग सचित्र)

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INTRODUCTION

Shatkarma is the Sanskrit term for one of the six yogic

Practicing shatkarmas internally purifies the body, which

Sutra neti is a yogic cleansing practice used to clear the

Vyaghra means ‘tiger’, a couple of hours after eating his

NAULI (RECTUS ABDOMINAL MUSCLES)

SUBMITTED TO: SUBMITTEED BY:

INTERNAL EXAMINER EXTERNAL EXMNER

The Shatkarmas, a set of six purification techniques in

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