Read this first
- These practices put pressure on the abdomen, chest, throat, eyes and breath. They are not warm-up stretches.
- Do not start them from this page. Learn each one in person from a qualified teacher, and see a doctor first if you have any condition listed under “Who should avoid it”.
- Stop at once if you feel dizzy, chest pain, sharp abdominal pain, palpitations or blurred vision.
इन्हें इस पृष्ठ से शुरू न करें। प्रत्येक अभ्यास किसी योग्य गुरु से प्रत्यक्ष सीखें, और नीचे दी गई स्थितियों में से कोई हो तो पहले डॉक्टर से मिलें। चक्कर, सीने में दर्द, पेट में तेज़ दर्द, धड़कन तेज़ होना या धुँधला दिखना: तुरंत रुकें।
Where they fit
The classical orderशास्त्रीय क्रम
The Hatha Yoga Pradipika lists six purifying actions (dhauti, basti, neti, trataka, nauli and kapalabhati) as the shatkarma.[1][2] It says they are for people who need them, for example when the body is heavy with excess fat or kapha, and it puts them before pranayama.[2] Its commentary also advises doing shatkarma first so the system is prepared for pranayama.[3] Bandhas (locks) and mudras (seals) are taught in the same texts as the way to hold and direct the breath.[3]
हठ योग प्रदीपिका छह शुद्धि-क्रियाओं (धौति, बस्ति, नेति, त्राटक, नौलि, कपालभाति) को षट्कर्म कहती है। ये उनके लिए हैं जिन्हें इनकी आवश्यकता है, और इन्हें प्राणायाम से पहले रखा गया है। बंध और मुद्राएँ उसी ग्रंथ में श्वास को थामने और दिशा देने के साधन के रूप में आते हैं।
The ladder below is my synthesis of that order for Udaya practitioners, not a quotation from a text.
- Stable asana and easy breathस्थिर आसन और सहज श्वासUdaya’s own phases, practised for some months until sitting and breathing are comfortable.उदय के अपने चरण, कुछ महीनों तक, जब तक बैठना और साँस लेना सहज न हो जाए।
- Gentle gaze and breath workसौम्य दृष्टि व श्वास अभ्यासTrataka, easy Kapalabhati, Mula bandha awareness.त्राटक, सरल कपालभाति, मूल बंध की जागरूकता।
- Abdominal kriyas with a teacherगुरु के साथ उदर क्रियाएँAgnisar, then Uddiyana bandha.अग्निसार, फिर उड्डियान बंध।
- Breath retention and locksकुम्भक व बंधJalandhara, then Maha bandha, only inside guided pranayama.जालंधर, फिर महाबंध, केवल निर्देशित प्राणायाम में।
- Nauli and inner gazeनौलि और अंतर्दृष्टिNauli takes months of preparation; Shambhavi is a meditation seal.नौलि के लिए महीनों की तैयारी चाहिए; शाम्भवी ध्यान की मुद्रा है।
Ten practices
The practices, one by oneअभ्यास, एक-एक करके
Tap a card to open it. Levels show how much preparation I would expect: 1 · foundational 2 · needs a teacher 3 · advanced. These levels are my judgement, not a classical grading.
KRIYA · 2 · needs a teacher
Agnisar Kriyaअग्निसार क्रिया (वह्निसार धौति)
Pumping the belly to stir the digestive fire.- What it is
- Also called Vahnisara or Agnisara dhauti. “Agni” is fire, “sara” is essence: the abdomen is rhythmically drawn in and released while the breath is held out.
- The idea, in outline
- Empty stomach, bowels and bladder; stand with feet apart, hands on thighs.
- Exhale fully, hold the breath out, and draw the belly back toward the spine and release it, repeatedly and quickly.
- Stop before you need air, then inhale slowly and rest.
- Beginners usually start with a few pumps and build slowly under guidance.
- Who should avoid it
- Pregnancy, menstruation (traditionally avoided), hernia, peptic ulcer, high blood pressure, heart disease, recent abdominal surgery, and any acute abdominal pain.
- Source
- Described in the Gheranda Samhita chapter 1 (the dhauti section) under the name Vahnisara; I did not check the verse number, and editions number differently. Not listed as a separate kriya in the Hatha Yoga Pradipika’s six; it is closely related to nauli and uddiyana.[4]
- हिन्दी में
- अग्निसार में साँस बाहर रोककर पेट को बार-बार भीतर खींचा और छोड़ा जाता है। खाली पेट करें। गर्भावस्था, हर्निया, अल्सर, उच्च रक्तचाप, हृदय रोग या हाल की पेट की सर्जरी में न करें; गुरु से सीखें।
KRIYA · 1 · foundational
Kapalabhatiकपालभाति
Rapid, active exhales that “shine” the skull.- What it is
- One of the six shatkarmas. Passive inhale, short forceful exhale from the lower belly. The Hatha Yoga Pradipika lists it among the six cleansing actions.[1] Some teachers classify it as pranayama rather than kriya.
- The idea, in outline
- Sit tall and relaxed.
- Let the belly rebound to inhale on its own; snap the belly in for each exhale.
- Start with one round of about 20 gentle strokes, then rest with natural breathing; add rounds slowly.
- Who should avoid it
- Pregnancy, high blood pressure, heart disease, epilepsy, glaucoma, hernia, vertigo, recent abdominal or eye surgery, and anyone who feels lightheaded. Do not strain or go fast.
- Source
- Hatha Yoga Pradipika 2.22 (listed) and 2.35 (kapalabhati) per the Muktibodhananda edition’s contents.[3][2]
- हिन्दी में
- कपालभाति षट्कर्म की एक क्रिया है: साँस अपने-आप भीतर आती है, पेट झटके से भीतर जाकर साँस बाहर निकालता है। गर्भावस्था, उच्च रक्तचाप, हृदय रोग, मिर्गी, ग्लूकोमा या चक्कर हों तो न करें।
KRIYA · 3 · advanced
Nauliनौलि
Isolating and churning the abdominal muscles.- What it is
- The rectus muscles are isolated at the centre and then rotated side to side. The Hatha Yoga Pradipika praises it highly and says it kindles the digestive fire.[2]
- The idea, in outline
- Learn Uddiyana bandha and Agnisar first.
- A teacher builds it in stages: central isolation, then right and left.
- Swara Yoga’s page says it requires months of preparatory practice.[1]
- Who should avoid it
- Same as agnisar, and more strictly: pregnancy, hernia, ulcer, heart disease, high blood pressure, abdominal surgery, any gut illness. Do not attempt from a book or video.
- Source
- Hatha Yoga Pradipika 2.33–34 (nauli and its benefits) per the edition’s contents.[3]
- हिन्दी में
- नौलि में पेट की मांसपेशियों को बीच में अलग करके दाएँ-बाएँ घुमाया जाता है। पहले उड्डियान और अग्निसार सीखें; इसमें महीनों की तैयारी लगती है। केवल गुरु के साथ।
GAZE & BREATH · 1 · foundational
Tratakaत्राटक
Unblinking gaze to steady the mind.- What it is
- Gazing at one point, traditionally a candle flame, without blinking. It is the fourth of the six shatkarmas and leads towards dharana.[1]
- The idea, in outline
- Sit comfortably with the flame at eye level, an arm’s length away, in a draught-free room.
- Gaze softly until the eyes water, then close them and watch the after-image.
- Begin with a minute or two and build slowly.
- Who should avoid it
- Epilepsy (flickering light), glaucoma, recent eye surgery, severe myopia, and anyone prone to headaches from eye strain. Use a dot on the wall instead of a flame if advised.
- हिन्दी में
- त्राटक में बिना पलक झपकाए एक बिंदु, परंपरागत रूप से दीपक की लौ, को देखा जाता है। मिर्गी, ग्लूकोमा या आँख की हाल की सर्जरी में न करें।
GAZE & BREATH · 2 · needs a teacher
Shambhavi Mudraशाम्भवी मुद्रा
Inner awareness with the eyes held open or steady.- What it is
- A classical mudra in which attention is turned inward while the gaze is fixed, traditionally at the space between the eyebrows. It appears in the Hatha Yoga Pradipika (chapter 4) and the Gheranda Samhita (chapter 3, on mudras).[4] Some modern schools teach practices of the same name that differ from the classical mudra, so check which one a teacher means.
- The idea, in outline
- Sit in a steady posture; keep the face relaxed.
- Raise the gaze gently to the eyebrow centre without frowning, or practise with eyes closed and attention at that point.
- Build in short rounds; stop if there is pain or strain.
- Who should avoid it
- Eye strain, glaucoma, recent eye surgery, migraines; and anyone who gets anxious or dissociated in inward practices should work with a teacher and a doctor.
- हिन्दी में
- शाम्भवी मुद्रा में दृष्टि भ्रूमध्य पर स्थिर रहती है और ध्यान भीतर जाता है। कुछ आधुनिक संस्थाएँ इसी नाम की अलग विधि सिखाती हैं; पूछ लें कि गुरु किस विधि की बात कर रहे हैं।
KRIYA · 2 · needs a teacher
Sudarshan Kriyaसुदर्शन क्रिया
A modern rhythmic breathing technique.- What it is
- Sudarshan Kriya is a rhythmic breathing practice taught by the Art of Living. The organisation says it “came into being in 1982 in Shimoga, India” during Sri Sri Ravi Shankar’s ten days of silence, and describes it as an inspiration he received.[5] The page does not cite any classical text for it, so it is a modern lineage practice, not one of the classical kriyas, even though the word “kriya” and the name “Sudarshan” sound ancient.
- The idea, in outline
- Taught only in Art of Living courses, in guided rounds of slow, medium and fast breathing.
- Do not copy it from a video: the pacing is led by the teacher.
- Who should avoid it
- The organisation’s courses ask about health conditions in advance. If you have a heart, lung, mental health or pregnancy concern, ask the course organiser and your doctor before joining. I did not fetch their exact list.
- Source
- Art of Living, “Origin of Sudarshan Kriya”.[5] No classical source found.
- हिन्दी में
- सुदर्शन क्रिया आर्ट ऑफ़ लिविंग द्वारा सिखाई जाने वाली लयबद्ध श्वास-विधि है। संस्था के अनुसार इसका प्रादुर्भाव 1982 में शिमोगा में हुआ। यह शास्त्रीय षट्कर्म नहीं, आधुनिक परंपरा का अभ्यास है। केवल उनके पाठ्यक्रम में सीखें।
BANDHA · 2 · needs a teacher
Uddiyana Bandhaउड्डियान बंध
The abdominal “flying up” lock.- What it is
- After a full exhale, the diaphragm and belly are drawn up and in under the ribs. It is the root of agnisar and nauli. The Hatha Yoga Pradipika treats it in chapter 3.[3]
- The idea, in outline
- Standing or seated, empty stomach.
- Exhale fully, hold the breath out, and without inhaling lift the belly up and in; release before inhaling.
- Inhale slowly. Begin with a few seconds only.
- Who should avoid it
- Pregnancy, hernia, ulcer, high blood pressure, heart disease, recent abdominal surgery. Never inhale while the lock is held.
- Source
- Hatha Yoga Pradipika ch. 3 (vv. 3.55–57 in the Adyar Library edition as cited in a textual study; other editions may differ).[3]
- हिन्दी में
- पूर्ण रेचक के बाद, साँस बाहर रोके हुए ही पेट को पसलियों के नीचे ऊपर-भीतर खींचना उड्डियान बंध है। गर्भावस्था, हर्निया, अल्सर, उच्च रक्तचाप, हृदय रोग में न करें।
BANDHA · 1 · foundational
Mula Bandhaमूल बंध
The root lock at the pelvic floor.- What it is
- A gentle lift and contraction of the pelvic floor muscles. It is practised as awareness first and strength later, and is the base of the other locks. The Hatha Yoga Pradipika treats it in chapter 3.[3]
- The idea, in outline
- Sit tall; relax the jaw, belly and buttocks.
- Draw the pelvic floor up softly, as if stopping the flow of urine, hold a few breaths, and release fully.
- Do not hold the breath at first and do not squeeze the glutes.
- Who should avoid it
- Generally the gentlest of the locks. People with pelvic pain, after pelvic surgery or in pregnancy should ask their doctor or a trained therapist.
- Source
- Hatha Yoga Pradipika ch. 3 (vv. 3.61–63 in the Adyar Library edition as cited in a textual study; other editions may differ).[3]
- हिन्दी में
- मूल बंध में श्रोणि-तल को हल्के से ऊपर खींचा जाता है। पहले जागरूकता, फिर बल। बाकी बंधों का आधार यही है। श्रोणि दर्द या सर्जरी के बाद चिकित्सक से पूछें।
BANDHA · 2 · needs a teacher
Jalandhara Bandhaजालंधर बंध
The throat lock.- What it is
- Chin drawn toward the chest while the breath is held in. It is used with kumbhaka in pranayama. The Hatha Yoga Pradipika treats it in chapter 3.[3]
- The idea, in outline
- Sit tall and inhale; hold the breath in.
- Lower the chin toward the notch of the collarbones, lengthening the back of the neck, without crunching the shoulders.
- Raise the head before exhaling. Keep the hold short.
- Who should avoid it
- Cervical spondylosis or neck pain, high blood pressure, heart disease, vertigo, thyroid problems; anyone who feels pressure in the head or chest.
- Source
- Hatha Yoga Pradipika ch. 3 (vv. 3.70–72 in the Adyar Library edition as cited in a textual study; other editions may differ).[3]
- हिन्दी में
- साँस भीतर रोककर ठुड्डी को कंठकूप की ओर लाना जालंधर बंध है। गर्दन के रोग, उच्च रक्तचाप, हृदय रोग, चक्कर में न करें; कुम्भक के साथ गुरु से सीखें।
BANDHA · 3 · advanced
Maha Bandhaमहाबंध
The great lock: all three together.- What it is
- Mula, Uddiyana and Jalandhara applied together with the breath held out, then released in reverse. The Hatha Yoga Pradipika describes it in chapter 3.[3]
- The idea, in outline
- Practise each bandha separately until it is steady and comfortable.
- Only then is the combination taught, by a teacher.
- Release in reverse order and breathe normally afterwards.
- Who should avoid it
- Everything listed for the three bandhas applies together. Do not attempt without individual guidance.
- Source
- Hatha Yoga Pradipika ch. 3 (roughly vv. 19–21; lower confidence, verify in your edition).[3]
- हिन्दी में
- तीनों बंध एक साथ लगाना महाबंध है। पहले तीनों अलग-अलग सधने चाहिए। केवल गुरु के निर्देश में।
At a glance
Who should avoid whatकिसे क्या नहीं करना चाहिए
These contraindications follow the common teaching convention. I did not fetch a single source listing them, so treat them as a prompt to ask your doctor, not as complete medical advice.
| Condition | Kapalabhati | Agnisar / Nauli / Uddiyana | Jalandhara | Trataka / Shambhavi |
|---|---|---|---|---|
| Pregnancy | Avoid | Avoid | Ask doctor | Generally fine, gentle |
| High blood pressure | Ask doctor | Avoid | Avoid | Fine, gentle |
| Heart disease | Avoid | Avoid | Avoid | Ask doctor |
| Hernia / ulcer / recent abdominal surgery | Avoid | Avoid | Fine | Fine |
| Epilepsy | Avoid | Ask doctor | Ask doctor | Avoid flame; ask doctor |
| Glaucoma / eye surgery | Avoid | Ask doctor | Ask doctor | Avoid |
| Neck problems / vertigo | Ask doctor | Fine | Avoid | Ask doctor |
Honest accounting
Where traditions and sources differ
- Kapalabhati is one of the six kriyas in the Hatha Yoga Pradipika, but many modern teachers class it as pranayama.[1]
- Agnisar is not one of the six; it is a dhauti variant described in the Gheranda Samhita and taught alongside nauli.[4]
- Verse numbers differ between editions of the Hatha Yoga Pradipika. Confirmed here: 2.22 (the six kriyas), 2.33–35 (nauli, its benefits, kapalabhati). Mula (3.61–63), Uddiyana (3.55–57) and Jalandhara (3.70–72) follow the Adyar Library edition as cited in a textual study; the Maha bandha numbers (about 3.19–21) are still unchecked.[3]
- Sudarshan Kriya is a 1982 modern practice, not a classical kriya, and Shambhavi is taught in more than one way today.[5]
Build the base firstपहले आधार बनाइए
Settle into Udaya’s asana and pranayama phases for a few months. Then, if you want to go further, find a teacher in person.
कुछ महीने उदय के आसन व प्राणायाम चरणों में टिकिए। फिर आगे बढ़ना चाहें तो किसी गुरु से प्रत्यक्ष मिलिए।
Back to Practiceअभ्यास पर लौटेंSources
References
Accessed October 2026. I read the first two sources directly. The Muktibodhananda PDF was read only in part: the contents page and the first chapter, not the full text of chapters 2–4. I did not open the Gheranda Samhita.
- Hatha Yoga Purification (Shatkarma), Swara Yoga. Lists the six shatkarmas and cites HYP 2.22.
- Same page: HYP 2.21–22 on who needs purification and on nauli.
- Hatha Yoga Pradipika, translation and commentary by Swami Muktibodhananda (Bihar School of Yoga). Verse locations are from its table of contents.
- Gheranda Samhita, chapters 1 and 3, cited at chapter level only; not individually checked.
- Origin of Sudarshan Kriya, Art of Living.
This page is general education and not medical advice.