Key Yoga Kriyas: Cleansing the Body and Energizing the Mind

In traditional yoga, kriyas are part of the Shatkarmas, a set of purification practices described in classical texts such as the Hatha Yoga Pradipika. These techniques are designed to cleanse the body and mind, balance energy, and prepare the practitioner for deeper experiences of yoga.

Kriyas work like an internal reset, stimulating the respiratory, digestive, and nervous systems. They can help restore lightness, vitality, and mental clarity, and are often practiced in integral yoga, Kundalini yoga, or during detox retreats.

Here’s an overview of the most well-known kriyas and the benefits they can bring.

1. Jala Neti

A nasal cleansing technique using warm salted water.

Benefits:

• Clears the nasal passages

• Reduces allergies and sinus congestion

• Improves breathing for pranayama and asana practice

• Promotes mental clarity

This is an accessible practice suitable for daily use, especially for those living in urban environments.

2. Sutra Neti

Nasal cleansing using a thin cord.

Benefits:

• Deeply clears the sinuses

• Enhances sensitivity to breath

• Can reduce certain types of headaches and facial tension

Best learned with an experienced teacher.

3. Kapalabhati

A dynamic breathing technique: forceful exhalation and passive inhalation.

Benefits:

• Cleanses the lungs and engages the diaphragm

• Stimulates digestive fire (agni)

• Improves blood circulation and oxygenation

• Strengthens the abdominal muscles

• Boosts energy and focus

Kapalabhati brings warmth, energy, and mental clarity.

4. Agnisara / Nauli

Abdominal contractions that massage internal organs.

Benefits:

• Supports digestion

• Detoxifies the liver and intestines

• Strengthens deep core and pelvic floor muscles

• Relieves abdominal tension

This is a powerful practice that should be introduced gradually.

5. Trataka

Concentrating on a fixed point, such as a candle flame, without blinking.

Benefits:

• Calms the mind

• Improves concentration and memory

• Supports better sleep

• Can enhance visual focus

Trataka is an accessible entry point to meditation.

6. Dhauti

Cleansing techniques for the throat, esophagus, or stomach.

Benefits:

• Cleanses the upper digestive tract

• Reduces mucus buildup

• Frees the diaphragm and eases breathing

7. Vamana Dhauti (Kunjal Kriya)

Drinking warm, lightly salted water and voluntarily bringing it up.

Benefits:

• Deeply cleanses the stomach

• Relieves acidity and heaviness

• Frees the breath by relaxing the upper digestive area

• Provides a sense of renewal and lightness

This is an advanced practice and should only be performed under the guidance of a qualified teacher.

Safety Guidelines

• Learn kriyas with a qualified teacher, especially the advanced techniques

• Start slowly, respecting your body’s limits

• Never force or strain the body

• Avoid intensive cleansing during illness, pregnancy, or if you have heart or digestive conditions

• Focus on regular, gentle practice rather than intensity

Kriyas are meant to support health and well-being, not create stress or discomfort.

Why Include Kriyas in Your Practice

Kriyas provide a holistic internal cleansing, benefiting the body, mind, and energy. They help release what feels heavy or blocked, creating space for more presence and clarity.

Many of these techniques can be safely learned and practiced during my classes at CudinYoga, my studio dedicated to well-being and self-exploration through yoga. I teach sessions every Monday and Thursday from 12:00 to 13:00 in Geneva, guiding each participant at their own pace.

Conclusion

Kriyas are more than just cleansing techniques; they are a pathway to greater balance, vitality, and inner clarity. When practiced regularly and mindfully, they help create a lighter body, a calmer mind, and a renewed sense of energy.

Integrating kriyas into your yoga practice is a step toward feeling more present, healthy, and in tune with yourself.