If you're exploring the world of yoga beyond physical postures (asanas), you’ve likely come across the term kriyas. But what are yogic kriyas, really? These ancient practices go far beyond simple exercises—they are deep, transformative techniques designed to cleanse the body, mind, and energy systems. Practiced for centuries in traditional Hatha Yoga and other yogic paths, kriyas play a vital role in preparing the practitioner for higher levels of awareness, meditation, and spiritual awakening.
What Are Yogic Kriyas?
Yogic kriyas are systematic techniques used to purify the internal body, clear energetic blockages, and improve mental clarity. The Sanskrit word kriya means “action” or “completed action,” and in the context of yoga, it refers to specific internal actions meant to cleanse the organs, the nervous system, and the subtle energy channels (nadis).
There are six main yogic kriyas, known as the Shatkarmas or Shat Kriyas, and each targets a particular area of the body or physiological system. These kriyas are not merely physical cleanses—they are powerful tools that can impact digestion, respiratory health, emotional balance, and even mental focus.
The Six Classical Yogic Kriyas (Shatkarmas)
Neti – Nasal Cleansing
This involves flushing the nasal passages using a neti pot (jala neti) or thread (sutra neti) to clear out mucus, pollutants, and allergens. Neti is highly effective in preventing sinus issues and promoting better breathing, especially for those practicing pranayama.Dhauti – Upper Digestive Tract Cleansing
Dhauti includes techniques for cleansing the esophagus, stomach, and intestines. It can involve drinking saline water and inducing vomiting or using cloth strips to remove mucus. Dhauti helps improve digestion and eliminate toxins.Nauli – Abdominal Churning
A powerful practice involving the isolation and rotation of abdominal muscles. Nauli stimulates the digestive organs, massages internal systems, and boosts metabolism. It also enhances core strength and energetic balance.Basti – Colon Cleansing
Similar to an enema, basti involves introducing water into the colon to remove waste. Traditionally practiced using yogic techniques, it supports digestive health and detoxification.Kapalabhati – Skull-Shining Breath
Often practiced as a breathing technique, kapalabhati is technically a kriya. It involves rapid, forceful exhalations that cleanse the respiratory system, energize the body, and clear mental fog.Trataka – Concentrated Gazing
This kriya involves fixing your gaze on a single point, such as a candle flame, without blinking. Trataka cleanses the eyes, strengthens vision, and improves concentration and mental focus.
Why Practice Yogic Kriyas?
Understanding what are yogic kriyas leads to a deeper appreciation of their role in overall wellness and spiritual growth. In yogic philosophy, the body and mind must be purified before one can fully experience deeper states of meditation or attain spiritual liberation. Kriyas serve as foundational tools that prepare the practitioner physically, mentally, and energetically.
Benefits of Practicing Yogic Kriyas Include:
Enhanced respiratory and digestive function
Detoxification and removal of toxins
Increased mental clarity and emotional stability
Better concentration and focus
Preparation for advanced yogic practices like pranayama and meditation
Balancing of the energy systems (chakras and nadis)
Are Yogic Kriyas for Everyone?
While yogic kriyas offer tremendous benefits, they are powerful and should be practiced with proper guidance—especially for beginners. Some kriyas, such as nauli or dhauti, require training and supervision from an experienced yoga teacher. If done incorrectly, they can cause discomfort or even harm.
That said, some kriyas like kapalabhati and trataka can be safely incorporated into a regular yoga practice with minimal risk when learned properly.
Final Thoughts: Integrating Kriyas into Modern Yoga
So, what are yogic kriyas in today’s context? In a modern wellness landscape filled with quick fixes and surface-level solutions, kriyas offer a time-tested approach to achieving deep internal balance and clarity. These practices are a bridge between the physical and the spiritual, the gross and the subtle, the body and the mind.
Whether you're a seasoned yogi or a curious beginner, understanding and incorporating yogic kriyas can elevate your practice and lead to profound personal transformation. Begin with simpler kriyas under the guidance of a teacher and gradually explore deeper cleansing techniques as your body and mind become more attuned
