Shatkarma for Beginners: What You Should Know Before You Start

When my students first hear about Shatkarma, I often see a mix of curiosity and apprehension. The idea of traditional yogic purification techniques can feel intimidating or like something only experienced yogis do. This guide to Shatkarma for beginners is here to clear that fear and help you start safely.

In my six years of teaching Hatha Yoga, I have guided hundreds of students through their first Shatkarma practices. Success comes from understanding these ancient kriyas (cleansing actions) in a modern context. Use safe equipment available locally, respect your body’s signals, and progress gradually instead of attempting all six practices at once.

What Is Shatkarma And Why Is It Part of Hatha Yoga?

Shatkarma refers to six purification techniques described in the Hatha Yoga Pradipika, designed to cleanse the body’s internal systems before deeper pranayama and meditation practices.

The word breaks down as ‘Shat’ (six) and ‘Karma’ (action), and these Shatkarma kriyas help balance the three doshas—Vata, Pitta, and Kapha—so the body feels lighter and more stable.

Beyond physical cleansing, Shatkarma also supports a clearer, calmer mental state by reducing lethargy, restlessness, and mental fog. Understanding Shatkarma benefits and how to do Shatkarma safely at home is essential for modern practitioners.

Six Traditional Shatkarma Yoga Cleansing Practices

Shatkarma (Kriya)	Basic Meaning	Why It’s Done
Neti	Nasal cleansing	Clear nasal passages for smoother breathing
Dhauti kriya	Cleansing (stomach/throat)	Traditionally for digestive purification
Nauli kriya	Abdominal churning	Core control and digestion support
Basti kriya	Yogic colon cleansing	Advanced, requires guidance
Kapalbhati kriya	“Skull shining” breath	Energise and sharpen breathing control.
Trataka kriya	Gazing technique	Improve focus and steadiness of mind.

However, for those just starting out, I recommend three accessible Shatkarma for beginners techniques. This structured approach to traditional yoga cleansing ensures you build proper technique before advancing.

Top 3 Recommended Shatkarma for Beginners: Easy Yoga Cleansing at Home

Kriya	Primary Benefit for Indian Beginners	Time Required
Trataka (Steady Gazing)	Improves focus; reduces screen strain from corporate jobs	5-10 minutes
Jala Neti (Nasal Cleansing)	Clears pollution-induced congestion; helps with allergies	10 minutes
Kapalbhati (Skull Shining)	Energises; supports respiratory health in polluted cities	5-8 minutes

From my experience, these three form the perfect entry point because they require minimal equipment, carry lower risk when done correctly, and deliver noticeable benefits within the first week.

Trataka: Your First Shatkarma Practice

Trataka kriya involves gazing steadily at a candle flame without blinking until tears form naturally. This gentle yogic eye-cleansing practice helps reduce digital eye strain, improves visual clarity, and calms mental restlessness, preparing the mind for deeper yoga practices.

How to practice safely:

• Sit 2–3 feet from a candle placed at eye level in a dark, quiet room.
• Before gazing, do simple yogic eye movements (up–down, side-to-side, slow circles) to relax and prepare the eyes.
• Gaze softly at the flame for 1–2 minutes, then close the eyes and observe the afterimage.
• Begin with 30 seconds if you wear contact lenses or spend long hours on screens.
• Keep the gaze relaxed, not forced. I often see students strain unnecessarily.

Relaxation: End the practice with 10 minutes of Shavasana to fully relax the eyes and nervous system.

Precautions: Avoid if you have glaucoma, severe myopia, or recent eye surgery.

Jal Neti: Nasal Cleansing the Right Way

Jal Neti involves pouring saline water through one nostril so it flows out the other, clearing mucus and pollutants—especially helpful in high-pollution cities. This internal cleansing yoga technique is one of the most accessible Shatkarma practices.

Beginners can also practice Rubber Neti alongside Jal Neti, as both help with deeper nasal cleansing and smoother breathing. In my classes, I usually introduce Rubber Neti only after students are comfortable with water flow and head positioning, as it requires a calmer, more confident approach. Focus on slow exhalation through the mouth only, so water flows smoothly through the alternate nostril without discomfort.

Equipment: Ceramic or copper neti pot; avoid plastic.

Critical preparation: Use only boiled and cooled or distilled water. I am stressing this as your local tap water may contain parasites or bacteria, causing serious sinus infections. Mix half a teaspoon of saindha namak (Himalayan rock salt/Himalayan pink salt) per 500 ml.

Steps:

• Fill the neti pot with lukewarm saline water.
• Tilt head sideways over sink, mouth open.
• Insert the spout gently into the upper nostril.
• Let gravity work as water exits the lower nostril.
• Blow gently to clear remaining water.
• Repeat on the other side.

Common mistakes:

• Tilting the head incorrectly, causing water to flow into the throat
• Do not inhale or exhale through the nostrils during Jal Neti
• Closing the mouth instead of keeping it gently open
• Holding the breath or panicking instead of breathing calmly
• Rushing the process rather than allowing the water to flow smoothly

In my classes, I often see beginners struggle with head position. A calm pace and correct tilt make all the difference.

Avoid Jal Neti if:

• You have a severe cold or persistent cough
• The mucus/phlegm is yellow or thick, as this may increase the risk of ear infection
• You are menstruating
• You have a deviated nasal septum (seek medical approval), active nosebleeds, or ear infections
• It is peak North Indian winter and you are prone to frequent colds

Post-practice:

• Close one nostril with the index finger and forcefully exhale through the other nostril to remove remaining water.
• Repeat on both sides.
• Practice Balasana (Child’s Pose) for 5 minutes to help release any remaining water and prevent headache. Know more about the benefits of Balasana in this article.

Kapalbhati: Energising Breath Work

Kapalbhati uses forceful exhalations powered by sharp abdominal contractions. This energising practice generates internal heat and supports digestive function through active abdominal breathing, making it a useful technique for digestion-focused yoga routines.

How to start:

• Sit cross-legged, begin with 30 exhalations at a moderate pace (one per second).
• The belly pulls in sharply with each exhale; inhale happens automatically.
• Week one: 30 rounds; week two: 50 rounds; week four: 108 rounds
• True beginners can stay at 30–50 exhalations for a few weeks and increase only when the breath feels steady and controlled.

What’s normal: A slight headache after your first session means you pushed too hard. Most students feel energised within a few days of consistent practice.

Precautions: Avoid Kapalbhati if you have:

• High blood pressure
• Heart disease
• Hernia
• Pregnancy
• Menstruation
• Severe back pain

The Beginner’s 12-Week Progression Plan

In my classes, I don’t ask beginners to do all Shatkarmas at once. This progression plan helps you begin safely with focus-first practices, then add cleansing techniques step-by-step.

Weeks 1-4: Practice only Trataka daily (evening is ideal). This builds concentration without physical intensity.

Weeks 5-8: Add Jal Neti three times per week (mornings before breakfast). Continue Trataka.

Weeks 9-12: Introduce Kapalbhati twice weekly (early morning, empty stomach). Maintain both previous practices.

After three months of consistency with these foundational kriyas, you will be ready to explore Nauli and gentler forms of Dhauti under direct teacher supervision.

What To Eat Before and After Shatkarma (Indian Diet)

Keep it light, warm, and simple. You don’t need extreme food rules.

• Ideally practice on an empty stomach (early morning).
• If you wake up very hungry, take a few sips of warm water and wait.
• After practice: Wait 15–30 minutes, then eat something simple.
• A traditional option is moong dal kichari with a little ghee or light, warm, simple food. It feels grounding, especially after cleansing techniques.

I am generally asked, “Can I have my morning chai after Jal Neti?” I suggest waiting at least 20–30 minutes and choosing something warm but not overly milky or heavy, especially in winter.

Always consult your doctor before starting any new wellness practice, especially if you have existing health conditions. Consider attending at least two or three sessions with a certified yoga instructor who can observe your technique and provide personalised modifications.

Shatkarma is powerful, but these practices are not meant to scare you. When approached step-by-step, Shatkarma for Beginners becomes a calm, practical part of your yoga routine, especially in our lifestyle where pollution, stress, and irregular schedules are common. Start with gentle kriyas, respect hygiene and water safety, and progress only when your body feels ready, not when your curiosity feels rushed.