Yogic Practices for Cleansing the Body: A Simple Guide to Detox
Our body is like a temple—pure, strong, and full of energy. But with time, it gathers toxins, stress, and impurities, much like dust settles in an unused room. If we don’t clean it regularly, it loses its vitality. This is where yogic cleansing practices come in.
Yogis understood that just like we clean our homes, we must also cleanse our bodies from within. They developed techniques known as Shatkarma (six cleansing actions) and other yoga practices to remove toxins, improve digestion, enhance breathing, and keep the mind sharp. These practices are not just for advanced yogis; they are simple enough for everyone to follow in daily life.
Let's explore some essential yogic cleansing techniques, their benefits, how to practice them, and their relevance as per ancient yogic texts.
1. Jal Neti (Nasal Cleansing) – The Path to Clear Breathing
Jal Neti is a technique that cleanses the nasal passages with warm saline water. It is one of the Shatkarmas (six purification techniques) mentioned in Hatha Yoga Pradipika (2.29):
"Neti kritya cha suklasya dvara sodhanam uttamam, Kapalakuharam chapi divya drishti pradham hi tat."
Meaning: "Neti cleanses the nasal passage and sinuses, improves clarity of thought, and enhances divine vision."
How to Do It:
- Take a neti pot and fill it with lukewarm water mixed with a pinch of salt.
- Tilt your head to one side and gently pour the water into one nostril, letting it flow out from the other.
- Repeat on the other side.
Benefits:
- Clears nasal congestion, dust, and allergens.
- Improves breathing and oxygen intake.
- Reduces sinus infections, headaches, and allergies.
Tip: Always use clean, filtered water to avoid infections. It is recommended to practice Shatkarmas under the guidance of a Certified Yoga Teacher.
2. Kapalbhati (Skull-Shining Breath) – Detox Through Breath
Kapalbhati is a powerful cleansing breath that detoxifies the lungs and stimulates digestion. It is described in Gheranda Samhita (1.54):
"Kapālabhātiḥ karma syāt kaphadoṣaviśodhanam"
"Meaning: Kapalabhati is a practice that removes excess mucus and purifies the respiratory system."
How to Do It:
- Sit comfortably and take a deep breath in.
- Forcefully exhale through the nose while pulling your stomach inward.
- Allow the inhalation to happen naturally and repeat for 30 rounds or as per your own capacity.
Benefits:
- Removes toxins from the lungs.
- Increases oxygen supply to the brain, improving focus.
- Strengthens the diaphragm and core muscles.
Tip: Avoid if you have high blood pressure, heart issues or respiratory issues.
3. Trataka (Eye Cleansing and Focus)
Trataka is a meditative gazing technique that cleanses the eyes and improves concentration. It is mentioned in Hatha Yoga Pradipika (2.32):
"Tratakena bhavet drishti deepta, dosha vinashyati."
"Meaning: Trataka enhances vision, improves focus, and removes impurities from the eyes."
How to Do It:
- Sit in a dark room with a candle at eye level.
- Gaze at the flame without blinking until tears form.
- Close your eyes and focus on the afterimage.
Benefits:
- Cleanses the eyes and strengthens vision.
- Improves concentration and mental clarity.
- Helps relieve stress and anxiety.
Tip: Practice in a quiet, distraction-free space. Join here to learn tratak with us!
4. Dhauti (Digestive Tract Cleansing) – Reset Your Gut
Dhauti is a deep cleansing practice for the digestive system. It is mentioned in Hatha Yoga Pradipika (2.24):
"Dhautirvamana dhautischa shleshma dosha vinasanam."
Meaning: "Dhauti removes excess mucus and purifies the digestive system."
How to Do It (Vaman Dhauti – Stomach Cleansing):
- Drink 1–2 ltrs of warm saline water on an empty stomach.
- Gently massage your abdomen.
- Induce vomiting by stimulating the throat with your fingers.
Benefits:
- Clears excess mucus from the stomach.
- Improves digestion and gut health.
- Removes toxins and heaviness from the body.
Tip: Do this practice early in the morning under guidance of a Certified Yoga Teacher.
5. Nauli Kriya (Abdominal Massage) – Strengthening the Core
Nauli Kriya is a unique practice that massages the digestive organs by rolling the abdominal muscles. It is mentioned in Gheranda Samhita (1.50):
"Nauli karma tu yoginam bhukta snanamiva smritam."
"Meaning: Nauli is like an internal bath for yogis, keeping the digestive system clean and active."
How to Do It:
- Stand with feet apart, slightly bend forward, and place hands on thighs.
- Take a deep breath in, then exhale completely and hold.
- Contract your abdominal muscles and roll them in a circular motion.
Benefits:
- Strengthens digestive organs and boosts metabolism.
- Stimulates the liver, pancreas, and intestines.
- Reduces bloating and indigestion.
Tip: This technique requires practice—start slow and seek guidance.
6. Basti (Colon Cleansing) – Deep Detox
Basti is a yogic enema technique for cleansing the intestines. It is mentioned in Hatha Yoga Pradipika (2.26):
"Basti karma tu yoginam nityam snanamiva smritam."
Meaning: "Basti is like a daily internal bath for yogis, cleansing the intestines."
How to Do It (Simplified Approach):
Instead of traditional Basti, you can practice natural colon cleansing by:
- Drinking warm water with lemon in the morning.
- Eating fiber-rich foods like fruits, vegetables, and whole grains.
- Consuming triphala powder at night for gentle detox.
Benefits:
- Removes waste and toxins from the intestines.
- Prevents constipation and bloating.
- Improves gut health and digestion.
Tip: Stay hydrated for better results.
Conclusion
Yogic cleansing is not just about detoxing the body—it is about bringing balance, clarity, and lightness into life. These practices help you breathe better, digest food efficiently, and think clearly.
Whether you choose Jala Neti, Kapalbhati, Trataka or Vaman Dhauti adding even one of these techniques to your daily routine can make a huge difference. Our Online Yoga Sessions are focused around traditional yoga practices & we do include shatkriyas as a part of our monthly classes. If you are interested to learn, please check our batches - here!
Start small, be consistent, and enjoy the feeling of a cleaner, healthier, and more vibrant you! Here's to healthy us!!