Yogic Kriya
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6 Types Yogic kriyas and Their Benefits you need to know

There are four dimensions to our life- Karma, Kriya, Bhakti, and Gnana. Any yoga you do falls under these four dimensions. There is Bhakti-yoga associated with one’s emotions, Gnana yoga with the intellect, karma yoga associated with the body, and yogic kriyas or kriya yoga is an ancient meditation technique that is associated with life energy.

What are Yogic kriyas?

The word ‘Kriya’ itself means – mobility.

If talk about Kriya Yoga, it is known as the ancient yoga method. Around 1861, Lahiri Mahasaya, a disciple of Mahavatar Babaji, started it again. Kriya Yoga is an ancient meditation technique that speeds up your spiritual development process. It includes living life as well as additional meditation practices.

All yoga techniques work with Kriya Yoga. Kriya yoga asana is a mixed practice of Pranayama, Mudra, Bandha Chakra, Prana, Mantra Chanting, etc.

Yogic Kriyas are also known as Shuddhi-Kriya, Saucha, Sauca, Shudhi-Karan, Shat-kriyas, Shat-karma, Shata-Karma.

In other words, we can say that just as the external organs of the body are cleaned, in the same way, cleaning their internal organs is also very important. Ancient yogis found that Kriya Yoga is a means through which it helps to clean and remove unwanted substances stored in the internal organs of the body.

Several yoga Kriyas have been prescribed, through which human development can be accelerated. Kriyas should also be performed after asana and pranayama. Although it is considered very difficult to perform Kriyas, kriyas get immediate benefits.

There are six types of yoga kriyas That can understand by preparing the body internally.

Benefits of Yoga Kriyas

We can get divine knowledge through the ancient yoga method “Kriya Yoga”. Kriya Yoga has techniques that help in awakening the sleeping consciousness and power of a person.

In this, the seven chakras of your knowledge, intellect, and body are awakened which accelerates the process of spiritual development.

It is one of the most powerful and challenging methods which is the best yoga for concentration and self-awakening.

Now, let us discuss the 6 types of kriyas and their benefits:

Types of Yogic Kriyas

Six activities are done specifically to keep the body healthy and clean. Those are called Shatkarma. The full benefit of Asana-Pranayama is not attained without physical purification.

The human body is made up of 3 essential elements. These known as Tridoshas or Vata, Pitta, and Kapha. Any disparity between these 3 components will be the cause of the diseases. These are kept balanced through some Yogic kriyas.

These Yogic kriyas are – 1. Trataka Kriya 2. Neti Kriya 3. Kapalbhati Kriya 4. Dhauti Kriya 5. Vasti Kriya 6. Nauli Kriya

Trataka Kriya For EyeSight

“Constant gaze on an object or point is called Trataka Kriya”

How to do-

Trataka Kriya is an eye exercise that improves eye diseases or vision. Some simple steps are given below for Trataka Kriya.

  • Trataka kriyas are practiced by focusing the eye on a selected object.
  • First of all, you need to sit in a comfortable position such as sukhasana without moving.
  • Now, closing the eyes for a few seconds.
  • Open your eyes and gaze at a particular object constantly.
  • For this, a candle can be placed at a height parallel to the eye. And the Trataka kriya should be practiced continuously by sitting at a distance of two to three feet from it. (You can also keep a photo of your deities.)
  • If you feel a burning sensation in your eyes or tears roll in your eyes, blink and practice should be stopped immediately.
  • After that, palms should be rubbed thoroughly to warm. The warm palms are placed on the closed eyes.
  • Trataka kriya can be done at any time. It is however recommended that you do it early in the morning or late at night, daily for 20 minutes.

Benefits – Trataka is an important eye exercise that strengthens the eye muscles. It improves eyesight, memory, and concentrating the mind.

Neti Kriya For Upper Nasal Tract

Neti kriya also known as Jala Neti kriya or Saline Nasal Irrigation.

The Neti kriya is done to keep the breathing system clean and to remove toxic substances from the nasal passages. It protects you from sinus, cold, cold, pollution, etc. Doing this also makes it easier to do pranayama.

The Neti kriya is performed in three ways – Sutra Neti, Jala Neti, and Kapal Neti.

How To Do – For Jala Neti, first of all, you need a Neti Pot Which can easily penetrate into your nose. A special vessel is used to insert water into the nose, which is called neti pot. Salty lukewarm water is used in Jal Nati. Take a little lukewarm water in the neti pot and add a pinch of salt to it. Take care not to add too much salt to the water.

  • To perform Jala Neti, sit down and keep a short distance between your two legs.
  • Bend forward from the waist and tilt your head slightly down.
  • Keep the mouth open so that you don’t have trouble breathing.
  • Now take a neti pot filled with water and allow the water to enter through one of the nostrils and it will automatically come out from the other hole.
  • Keep in mind that water is to be poured slowly and in small quantities.
  • After this, do this process from the second hole of the nose. After doing this action from both holes, stand up straight.
  • Jal Neti Yoga can also be done by standing and bending slightly from the waist.

Benefits of Jal neti kriya

  • By the practice of Jala Neti Kriya, bacteria in the nose are destroyed and effective treatment of nose disease and cough is also done.
  • It also prevents hair from becoming white.
  • To cure a person suffering from insomnia, Jal Neti is one of the effective yoga procedures.
  • Also, many diseases of the ear, nose, teeth, throat, etc. are not possible and the eyesight also becomes sharp.

Kapalabhati Kriya For Lower Respiratory Tract

Kapalabhati is performed before Pranayama and easy. It accelerates the entire brain and awakens the idle brain centers.

How To DoKapalbhati is a breathing technique in which the proper process of inhalation and exhalation is done. The inhalation or Puraka, it normal while the exhalation or Rechaka is rapid and forceful. Kumbhaka or holding of breath is not done in Kapalbhati. In this yogic practice, only inhalation and exhalation is carried out.

Benefits – This pranayama cleanses the cranial sinuses, and this helps in relieving from cerebral thrombosis.

  • It clears the mind and helps in controlling the thoughts which essentially leads to increased concentration, focus, and peace of mind.
  • It drastically reduces the risk of developing hernias.
  • Glowing and glowing skin can be seen through its practice.
  • It helps in awakening the Kundalini Shakti.
  • It purifies the nerves as well as pranic channels

Dhauti Kriya For The Digestive Tract

Six ways of body refinement are mentioned in the Shatkarma – Dhauti, Basti, Neti, Nauli, Trataka and Kapalabhati. The meaning of dhoti is – washing, this Kriya is a part of hatha yoga. This is the most important of the 6 kriyas of Hatha Yoga.

How To Do – First of all, take a piece of fine soft cotton cloth two to three inches wide and seven to eight yards long. Boil it in water. Squeeze properly and dry in a clean place.

  • Now, take salty lukewarm water and soak the cloth in the water.
  • Sit down and keep a short distance between your two legs.
  • Now put the upper end of the cloth in the mouth and swallow the cloth slowly and drink a sip of warm water at the same time.
  • Then slowly taken out cloth carefully.
  • The cloth is difficult to swallow at first, but it becomes easier by daily practice.
  • This technique should first be practiced under the guidance of Yoga teachers.

Benefits – By its practice, all diseases are eliminated from the body and strength increases in the body.

  • It makes digestive power powerful also cleanses the stomach.
  • It helps in removing excess acidity and ends constipation, indigestion, gas, etc.
  • This Kriya is also beneficial in curing diseases like piles.
  • It also purifies the upper respiratory tract.

Vasta/ Basti Kriya And Shanka Prakshalana For The Lower Digestive Tract

Vasta means part of the Lower abdomen or digestive tract. Vasti yoga kriya is practiced to cleanse the lower abdomen, especially the digestive system.

The Basti Kriya process is performed in two ways: Jala Basti and Sthal Basti.

How to Do – To do this Kriya, take a tub in which you can sit easily.

  • The water should be enough that the water should reach the navel.
  • In ancient times, the Kriya was done sitting in the river.
  • Now, Sucks water through the anus in the stomach and do Uddyayanbandh.
  • Stop for a while. Get out of the water, go to the toilet and discard water and sewage.

Benefits – Diseases related to Vata, Pitta, Kapha are cured through Vasti Kriya. It improves abdominal muscle tone. By this kriya, dirty air comes out and Cures digestive disorders and constipation also.

Nauli Kriya For Abdominal Muscles And Internal Organs

Nauli Kriya is the best of Kriyas. This is an important exercise for the stomach and internal organs. Navel movements are involved in this Kriya. There are four types of Nauli Kriya.

  1. Uddhiyana Bandha: Remove the air forcefully from the mouth and pull the Nabhi inside.
  2. Vamanauli: When the Uddhiyanabandha becomes complete, leave the muscles in the middle of the stomach. The abdominal muscles will look like a long tube. Move them to the left.
  3. South Nauli: After that move it to the right side.
  4. Madhyama Nauli: Keep it in the middle and quickly churn the muscles by moving from right to left and from left to right.

Therefore, it can be said that in this Kriya, more attention is paid to breathing, stopping the breath, holding the breath, and exhaling, etc.

Benefits – This is an important kriya for the stomach, Abdominal Muscles, And Internal Organs. This increases appetite. Many diseases related to the liver, spleen, and stomach are relieved. Practical health is attained by its practice. It also removes potential disabilities.

All yogic kriyas should be practiced under the specialty yoga teacher. Therefore, these kriyas should be done carefully. Make your body pure and healthy.

Frequently Asked Question

Q: Can anyone practice Yogic Kriyas?

A: While most people can practice Yogic Kriyas, it is important to learn the techniques from a qualified yoga teacher. Some practices, such as Dhauti, require a certain level of physical and mental preparation and should be learned under the guidance of an experienced teacher.

Q: Are there any precautions to take while practicing Yogic Kriyas?

A: Yes, some precautions to take while practicing Yogic Kriyas include starting slowly and gradually increasing the intensity of the practice, avoiding practicing on a full stomach, and avoiding forceful or excessive practices. If you have any health conditions, it is important to consult with your doctor before starting any new yoga practice.

Q: How often should I practice Yogic Kriyas?

A: The frequency of practice varies depending on the individual’s needs and goals. Some practitioners may benefit from daily practice, while others may only practice a few times a week. It is important to listen to your body and adjust the frequency of practice accordingly.

Q: Do I need any special equipment or props to practice Yogic Kriyas?

A: Some practices, such as Jala Neti and Sutra Neti, require a neti pot or a special string. Other practices, such as Kapalbhati and Trataka, do not require any special equipment or props.

Q: Can Yogic Kriyas help with weight loss?

A: While Yogic Kriyas are not specifically designed for weight loss, they can be a beneficial part of a weight loss program by improving digestion, boosting metabolism, and reducing stress levels.

Q: Can Yogic Kriyas help with sleep problems?

A: Yes, some Yogic Kriyas, such as Shavasana and Yoga Nidra, are specifically designed to promote relaxation and improve sleep quality. Regular practice of these techniques can help reduce stress and anxiety, which are often underlying causes of sleep problems.

Q: Can Yogic Kriyas be practiced during pregnancy?

A: Some Yogic Kriyas can be practiced during pregnancy with modifications, while others should be avoided. It is important to consult with a qualified yoga teacher who has experience working with pregnant women to determine which practices are safe and beneficial during pregnancy.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional