Kriya Blog #4 - Sanskrit Origins & Its Place in Yogic Text, Classical Yoga & Ayurveda

Section 4

Shat Kriyā and the Hatha Yoga Pradipika

The Shat Kriyā’s are considered to be of great importance in the Hatha Yoga Pradipika.  These techniques are said to be important to gain perfection (siddhi).  They are preliminary steps to prepare the body for deeper practices.

Kriyā yuktasya siddhiḥ syāda kriyasya kathaṁ bhavet|
Na śāstrapāṭhamātreṇa yoga siddhiḥ prajāyate||65|| 

Perfection (siddhiḥ) comes to the person who is deeply occupied in the action (kriyā) of practice. How might that perfection spring up to someone who does not practice kriya (cleansing actions)? Perfection (siddhiḥ) in Yoga does not emanate by simply studying shastra (scriptures).

Chapter 2 Veres 65 Hatha Yoga Pradikpika   

The Hatha Yoga Pradipika goes on to explains Kriyā as a cleansing action.  The Kriyā’s are used as preparation for deeper sadhana and preparation for Raja Yoga and awakening Kundalini. 

The one who obtains the state of Raja Yoga undoubtedly Kundalini awakens by Kumbhaka (*1) (breath retention), and by its awakening, sushumna (central channel) becomes free from impurities.

Chapter 2 Verse 75 

There are six cleansing actions in the Hatha Yoga Pradipika, Shat Kriyā’s translates as six (shat) cleansing actions Kriyā.  Some of these are very familiar to Yoga practitioners today. We also see them in many modified forms from the ancient text.  Some of them are also just good old natural healing ideas we find in many cultures throughout the world.

The six actions (shat karmāṇi) are considered dhauti, basti, neti, trāṭaka, nauli, and kapālabhāti.

Chapter 2 Verse 22

 In this verse we can see that Shat Kirya is called shat karmani.  Karmani is grammatical variation on the word karma.  Kriya and karma are synonymous and this section of the Hatha Yoga Pradipaika uses both words.  Tratakam is a grammatical variation on trataka.  

The Shat Kriyā's are:

Dhauti - Cleansing the G.I Tract

Basti - Enema

Neti - Nasal irrigation

Tratak - Open Eye Gazing Meditation

Nauli - Abdominal Rotations and Pumping

Kapalabhati - Skull Shining Breath

The first three Shat Kriya involves putting things into the body.  The second three are done by the practitioner using the body itself.

Swami Rajasri Muni gives excellent instructions on these practices in his Book Classical Hatha Yoga Chapter 3 pages 13-33.  Goswami Kriyananda in his book the Spiritual Science of Kriya Yoga gives excellent details on Shat Kriya plus more cleansing techniques from the larger Hatha Yoga tradition. Any copy of the Hatha Yoga Pradipika will give a general overview of the Shat Kriya but the instructions are vague.

The first three practices need expert guidance and can be dangerous when done without proper supervision and training.  Nauli and Kapalabhati have special precautions.  

All of the Shat Kriya practices (and any cleansing technique) should always be done in moderation and at the correct time, and for the correct reasons.  Read that sentence again. Check your self before your wreck yourself my friends. ;)

Shat Kriyā & Cleansing Verse Building

When we learn about cleansing we should also study and make a plan to rebuild tissues. While we have all heard about detoxification, less focus is given on rebuilding tissues or the art of tonification.  In Ayurveda, it is important to note the difference between tonification and detoxification.  Shat Kriyā is a form of detoxification.  Invasive practices of detoxification should only be done for short periods of time for specific reasons.  Gentler forms of detoxification can be done more regularly via passive techniques like slightly modifying our diet, herbs, sweating therapies, exercise and oil massage.  For more targeted cleansing Pancha Karam can be used.  Shat Kriyā is a more targeted and focused form of cleansing than gentle steam therapies, regular exercise and gentle herbs, but less specific than Pancha Karma. 

Vata people are the most sensitive to detoxification programs and need the most supervision and expert guidance.  Kapha people are the most resilient when it comes to cleansing and detoxification programs.  Pitta, as usual, is somewhere between the other two doshas.  For example, in most cases, Vata is not suggested to fast on water for more than 3 days, Pitta 5 and Kapha 7.

After cleansing we need to rebuild the tissues.  In Ayurveda, this is called Rasayana therapy or the building aspect of our health regime.  Rasayana includes a nourishing diet and herbs to build strength.   

Detox and rejuvenation work as a two-step process.  Think of painting a wall that has old junky paint on it.  We need to prepare the surface by cleaning and sanding it.   This is like detoxification. Putting on the new paint is Rasayana or rejuvenation.  If we do not clean and prep the wall well the new paint job won’t stick.  It might even look worse over time.   If we never add on new paint it's like going back to a junk food diet after a cleansing.  In cleansing, we add in healthy foods after the reduction diet to get the best changes.

Continual and constant detoxification practices are over-stimulating or depleting.  We will explore this as we review Shat Kriya in light of popular yoga practices. 

The First Cleansing Kriyā - Dhauti (purification)

Dhauti translates as purification. It is derived from the word, dhoo which means to wash.  There are many kinds of Dhauti.  In the Hatha Yoga Pradipika swallowing a cotton cloth and pulling it out again is advised for reducing Kapha.  A variation not mentioned in this text involves having the cloth go all the way down and out the anus.  This, of course, needs expert training to do safely and a unique lifestyle to make room for such a practice.  The Dhuati explained in Hatha Yoga Pradipika is one of many.  The larger Yoga traditions teach more in-depth forms of Dhauti practices (see Rajasri Munis Classical Hatha Yoga book).  They are detailed and attend to every orifice of the body.  They aim to remove excessive Kapha or mucus from the body, but can also work to clear Vata and Pitta.  Dhauti is given in greater detail in the Gheranda Samhita, one of the major Tantric Kundalini texts on Hatha Yoga.  In the Hath Yoga Pradipika, it states:

Take a clear strip of cloth, about four fingers broad (3 inches) and fifteen spans long (close to 15 feet) while slowly pushing, swallow it, with moist warm water, through the passage instructed by the Guru.  Draw it out again.  This is called Dhauti Karma.

There is no doubt, that cough, asthma, enlargement of the spleen, leprosy, and twenty kinds of disease born of phlegm (Kapha), disappear by the practice of Dhauti Karma.

HYP Verse 24 and 25 Chapter 2

We can see in these verses that the Hatha Yoga text use Ayurvedic language to describe phlegm aka Kapha. 

Practices like cloth swallowing are very stripping to the tissues and invasive.  They do not need to be done daily. They should be followed by a proper Yogic diet and nourishing herbs to rejuvenate after the cleanse occurs.  The effects of Dhauti (internal cleansing) can be gained via less invasive techniques with herbs, diet, and moderate fasting, based on your body type.  Saltwater or herbal purgation (Virechana in Ayurvedic Pancha Karma) is fairly safe and can be done by most.  Cloth swallowing targets Kapha in the throat and stomach, its main seat in the G.I tract.  Saltwater purgation works on all the doshas via the entire G.I Tract. 

Does drinking saltwater to make your self have intense bowel movement sound unpleasant? Almost as bad as swallowing a cloth? 

I've got some good news for you then.  Triphala is an excellent herbal combination that can be used to cleanse the whole G.I tract safely and gently over time, without having to swallow a cloth or blow up your bathroom with saltwater purgation.  If you've read this far you are probably pretty serious about your Yoga practice and look forward to doing salt water cleanse.  More power to you.  We can explore saltwater purgation more later, for now, I would suggest Triphala over more invasive practices. Yet, Triphala, like other herbs are best used under the guidance of someone with at least a basic level of Ayurvedic training.  During an Ayurvedic Life Style Consultation, I can help you adjust your dose and pick a diet and yoga practice to support the herbs.

The Second Cleansing Kriyā - Basti (enema)

Basti is the Sanskrit word for enema.  The Hatha Yoga Pradipika suggests using a small bamboo straw, inserting it in the anus, and drawing the water up into your colon.  This helps to clear the colon and remove compacted fecal matter.  The HYP suggests a general approach to basti.  Ayurveda takes into mind individual needs and has an extensive system of basti treatments.

Ayurveda states that water can be drying to the colon and cause grater imbalances for Vata types, if done in excess, or if Vata is already too high.  Today we have many chemicals in our water supply.  Most of these are drying as well, which increases Vata.  Many Ayurvedic enemas use oil and a herbal infusion.  These practices can be done per your body type.  Gentle purgation (as mentioned above under dhauti) using saltwater, castor oil, or herbal purgatives also evacuate the entire G.I tract impacting all doshas.  In this case we can get some of the benefits of Basti (not all) while also treating Pitta and Kapha at the sites of accumulation.  Dhauti is useful for those of us who may not want to insert things into our anus, I'm just saying, ya know? Someone reading this isn't going to be into doing enemas. ;) 

Colonics are considered to be invasive from the view of Yoga and Ayurveda.  Generally speaking, gravity is strong enough action, we do not need a machine forcing water deep into our colon, over and over again for an hour. At the same time, in some cases, colonics can be useful for people.  Many people have had powerful healing experiences from colonics.  Ayurveda critiques of colonics do not say they are not effective or useful in some cases. Ayurveda's approach to body type (dosha) is unique and causes many nuanced details not found in other healing systems. This causes many multi angel statements and approaches to health like found in this paragraph. 

Ayurveda believes that practices like enemas should be done in moderation under professional care.  The best time is on a cleansing diet close to the juncture of the seasons. More gentle basti can be given to address chronic Vata issues if needed.  1.5 to 3 ounces of body temperature sesame oil is the safest form of basti in Ayurveda. (*2) 

Dr. Vasant Lad gives basic basti instructions in his book The Complete Book of Ayurvedic Home Remedies.  The amount of liquid given is more then I suggest for people doing basti at home unsupervised (16 oz of sesame and dahsmoola tea, see his book for more details).  Dr. Sunil Joshi suggests smaller amounts in his book Ayurveda & Panchakarma the Science of Healing and Rejuvenation.  All due respect to Dr. Lad, regardless I suggest starting with smaller amounts to see how it goes and then expanding the amount from there.  I would not exceed the 16 oz suggested by Dr. Lad. Recipes for basti given by Dr. Frawley are closer to Dr. Joshi in that they both suggest smaller amounts.  Yet, Dr. Lad's book has the clearest instructions on how to self administer a basti.  

Women have unique biological and life phases needs.  These are not covered well in the Classical Hatha Yoga texts yet Ayurveda which predates these texts has details for addressing all sorts of needs for women including, general health, fertility, delivery, and postpartum, breastfeeding, and aging.   Basti for prenatal and postpartum are not covered in the Shat Kriya of the Hatha Yoga Pradipika.  The scope of practice of Ayurvedic basti is too vast for the Hatha Yoga Pradipika.  In Ayurveda the above oil basti is suggested in the late third trimester, during labor and postpartum.   More nuanced basti specific for women can be prescribed by an Ayurvedic doctor.  

The Third Cleansing Kriya - Neti (nasal wash)

Neti Pot is well known in the West.  Most people do not know Neti is a Sanskrit word.  Its use is laid out in the Hatha Yoga Pradipika as the third of the six Shat Kriyas.  It is safe if done with purified water.  Various herbs and oils can be added, based upon individual need.  See Dr. David Frawley’s book on Neti Pot to learn more about expanding your practices beyond the simple saltwater nasal wash.  In the HYP, Sutra (string) Neti, is also practiced.  This involves putting a string into your sinuses and pulling it out of your mouth.  It is not to be done without expert supervision.  Doing it wrong can cause damage to the sinuses.  

Ayurveda has a practice that works on the site of the nostrils as well.  Ayurvedic nasal therapies are called Nasya.  The nostril is the major entry point of prana and needs special care.   Nasya therapy is like Neti in that we are applying things in our nose but Nasya uses medicated oils, which are more nutritive and grounding then water and salt done in a regular Jala (water) Neti pot practice.  Simple Nasya oils can be used like sesame, coconut, or ghee. There are also Nasya oils on the market that are good for general use (Banyan Botanicals is good unless there is to much heat in your nose then just use ghee, sunflower, or coconut oil).  Stronger Nasya oils should be used under supervision.  These are a bit harder to find and aren't sold at regular health food stores.   Nasya is a larger practice that also uses juices and dried herbs to address specific doshic accumulation.

Many yogis suggest lubricating your nostril with oil before pranayama to help keep Vata (dryness) from accumulating at the nostrils.  This is a basic form of Nasya Therapy (chikitsa).  This is most important for people living in dry climates and the elderly. Simple oils based on your body type can be used for this.  Sesame oil is considered the King of oils in Ayurveda, Ghee is great too.  For Vata warming oils like sesame and almond are best.  Pitta can use sunflower of coconut.  Kapha can use more warming but light oil like mustard. Sometimes changing oil season to season is helpful.  I use ghee and sesame oil more in the cold Michigan winter but coconut more in the summer.  I can help you dial this in based on your climate and body type.

Keeping prana balanced at the site of the nostrils is very important for our overall doshic balance and energy levels.  Use these nasal oils and water neti pot practices, they are safe (barring fanaticism) and do so much subtle work to balance our energies (prana).

The Fourth Cleansing Kriyā - Nauli (abdominal pumping & rotations)

Nauli is a specific abdominal exercise.  There are more commonly taught abdominal pumping exercises found in Yoga that have similar actions as Nauli but are generally easier to do.  Most Yoga system in the West do not teach Nauli.   Vatskar Dhouti Kriya as taught by Yogi Bhajan has similar movements, approached in a different way.  Many of the Kriyā’s in Yogi Bhajans system include navel pumping, which is more like Agni Sara Dhauti Kriya in Classical Hatha Yoga.  Agni Sara Dhauti is like the abdominal movement in Sat Kriya but done with breath retention either sitting or standing with the hands-on the thighs/knees.  Regardless, if its Nauli, Agni Sara Dhauti or Vatskar Dhouti Kriya, these abdominal pumping exercises are excellent to increase downward moving energy and stimulate prana, apana balance at the navel.  While they mainly impact prana and apana they impact the other three vayus functions as well.  If mixed with a mudra or hand placements like many of YB’s practices they will stimulate the function of prana, apana, samana, vayana and udana in different ways. One example, Sat Kriyas placement of the heads over the top of the head increases upward moving energy aka udana vayu.  The navel pumping and sitting on the heels works on apana, samana and vayana. 

If you are not familiar with the vayus, you might not know what I am talking about.   I will be teaching about them in the upcoming course, Kundalini Yoga Beyond Branding.  It is beyond branding because we are learning how things work from an Ayurvedic and Yoga perspective, not just a Yoga name brand. 

Navel pumping works on all three doshas.  The main aim is for reducing Kapha (phlegm) disorders.  They also help to reduce Kapha during its season (spring) and its times of the day (6-10 AM and PM).  Navel pumping is a stimulating and excellent practice. 

Navel pumping exercises help to reduce Vata and Pitta's accumulation in the G.I tract. The angulations help to reduce Vata by air freeing air, while Pitta and Agni are stimulated by the movements.  Too much pumping can agitate Vata.  Vata is increased by to much movement.  A small amount of navel pumping goes a long way. Excessive Pumping of the navel is not nourishing to the nervous system or calming to Vata or Pitta. With these above explanations we can see the amount of time spent on navel work needs to be adjusted per the individual. 

Over time what we eat, think, feel, and do creates the quality of our body tissues.  As a combo, Yogic diet, per your dosha and navel pumping can slowly strengthen the nervous system by clearing the nadis and digestive tract allowing the body to create a higher quality of biological tissues.  Navel pumping and rotating practices work to remove toxins (ama) on the surface of the G.I.  Without deeper scientific cleansing based out of Pancha Karma we can only cleanse so deep with in a given time frame.  Pancha Karma prepares the body for a release of toxins that are deeper in the tissues. That being said, regular abdominal pumping and a good diet create a foundation of strength over the long haul.  While navel pumping is not targeted detoxification, it does have great benefits when done daily.  Each day we cleanse the surface allowing deeper ama (toxins) to rise to the surface day after day, slowly working deeper and deeper.

Often abdominal work (especially Sat Kriya and YB's naval exercises) are given as a cure-all for nervous system problems.  The energetic explanation that the nadis meet at the navel region and pumping the belly in Sat Kriya and or Stretch Pose balances the nadis, is true.  The question then must be asked, what are the individual needs?  Is it stimulation or rest and relaxation?

While suggesting abdominal pumping as a general catch-all for the nervous system is often well-intended advice this overlooks the nervous system function has two major aspects, sympathetic and parasympathetic.   Navel pumping has excellent benefits but it is not an absolute cure-all to the nervous system.

For healing and strengthening of the nervous system, proper nourishment and parasympathetic relaxation is needed.  In yoga practice, this only comes in shavāsana, deep meditation, and yogic sleep.  The highest form of parasympathetic healing is in Samadhi, yet most people have not cultivated access to that state.  Naval pumping is stimulating which has pros and cons.  Silent meditation with or without out mantra on the breath is a strong practice for helping to balance over-stimulated nerves.  Pumping the navel over and over again is very stimulating to the sympathetic nervous system our fight or flight response.  Even if we take the suggested equal amount rest to Sat Kriya is that the best way to cultivate yogic trance (samadhi)?  What if instead of using navel pumping as a primary part of our practice we used all that time for going into deep yogic relaxation and mediation?  Which would be more useful for our nerves?  Both approaches have their place, but abdominal pumping is generally a cleansing technique not a tool for deeper meditation in the Hatha Yoga Pradipika.

 Abdominal pumping is cleansing, hence it being one of the Shat Kriyas.  It can increase agni or the digestive fire.  Over time stronger and healthier digestion (good agni) can help reset and rebuild the tissues that make up our nervous system.  Abdominal pumping can also generally strengthen and tone the organs.  It stimulates the sympathetic nervous system.  This is helpful for depression and tamasic energies.  Deep mediation can not be attained when the sympathetic nervous system is active. Navel pumping is a stimulating exercise. It is not a means to attain stillness of mind but can be a preparation for meditation.  To much naval pumping might even increase our agitation or restlessness (Vata).  In some cases too much of it can also bring excessive upward moving energy (udana). 

Under the suggestion of Guru Dev Singh, the Sat Nam Rasayan master, I was doing 45 minutes of Sat Kriya (navel pumping exercise) a day for 90 days.  Around the end, I got constipated, then I got a bad cold.  I was having an informal chat with a 3HO elder (Livtar Singh who wrote Song of the Khalsa). I told him I was almost to my 90th day of Sat Kriya and I had gotten sick.  He figured I had too much upward moving energy from Sat Kriya.  While he probably doesn't remember our conversation, his assessment was spot on with an Ayurvedic view of Sat Kriya.

In the case of Sat Kriya deep relaxation is always suggested after the vigorous navel pumping.  This gives the body a chance to renew.  Reclined positions are not suggested for the cultivation of Samadhi states.  Once the Yogi can enter into Samadhi with ease, shavasana becomes a place where the Samadhi can become more and more subtle.

Abdominal pumping does not allow the parasympathetic nervous system to turn on, which relates to relaxation, meditation, deep sleep and rejuvenation.  An aspiring Yogi looking to reap the benefits of Raja Yoga (mental control) needs to be able to relax into the spaciousness of infinity behind the mind.  Parasympathetic nervous system function is very important to drift into infinity.  Parasympathetic relaxation experienced in deep mediation brings balance to all the levels of Prana.  If our yoga practice always stimulates the body, which guna are we cultivating?  If our practice predominantly consist of stimulation of the navel when do we make time to relax our mind-body energy?  Or are we cultivating an addiction to self-stimulation?  Raja Yoga or cessation of mind gives the nervous system the ultimate chance to rest, repair and rejuvenate.

 Naval pumping has a powerful and useful place in Yoga practice.  It is for cleansing not bringing us into yogic trance or samadhi.

Silent meditation and concentration on the inner light, sound, and vibration are receptive practices.  We can liken this to Shakti.  Navel pumping is willful and stimulating to Agni.  We can liken this to Shiva. Finding a balance of Shiva and Shakti in our practice is key to work with Yoga as a method of Samadhi and as cleansing (Kriya).  

The fifth Cleansing Action Kriyā - Tratak (gazing)

“Tratak means ‘gazing steadily at one point without blinking.”  Many objects are used for Tratak.  Sattvic objects are best like a candle, sacred geometry, objects in nature, and deities.  we can also focus on Om written in Sanskrit, or other Mantras.  I do not suggest Tratak on teachers who are not fully realized or had major issues around sexual abuse or mind control of their students.  My Mantra Tantra teacher warned me to never tune into Osho with my meditative mind or intentions.  He believed it would align me with Osho’s un-integrated need for power, money, and control.  He told me this in 2001 far before the movie about him came out.  Sattvic sensory impressions/objects used for concentration are important for Tratak meditation.  Nature is excellent for Tratak and to connect to in general.  Meditation on the moon is excellent for Pitta to help calm and release.  Gazing at mountains is great for Vata and looking at the sky for Kapha.   Nature is a very pure Guru who won’t mislead you.

The Sixth Cleansing Kriyā - Kapalabhati (skull shining aka breath or breath of fire)

Kapalabhati translates as skull shining breath.  Kapalabhati is the same practice that Yogi Bhajan calls Breath of Fire.  It is a sharp and fast variation on Bastrika or bellows breath.  Bastrika is a pranayama from the HYP.  Kapalabhti is used to reduce mucus (kapha dosha) in the head and lungs.  It is a powerful cleansing technique.  It is NOT a nourishing or calming breath.  Some modern researchers claim it stimulates the sympathetic nervous system aka fight or flight (*3).  It is not suggested in the case of people struggling with anger (Pitta) and anxiety or fear (Vata).  This is a generalization.  Some times this practice can clear these emotions.  Other times it can exacerbate the negative emotions.

When inhalation and exhalation are performed very quickly, like a pair of bellows of a blacksmith, it dries up all the disorders from the excess of phlegm (kapha), and is know as Kapalabhati.

Chapter 2 Verse 35 Hatha Yoga Pradipika

Kapalabhati is a powerful technique. A little bit goes a long way.  Why is Breath of Fire (Kapalabhati) classified under the cleansing techniques (Shat Kriya)?  Why is it not classified as pranayama in the Hatha Yoga Pradipika?  It’s not because the Hatha Yoga Pradipika got it wrong.  It is because cleansing is to be done in moderation, and so should breathe of fire (Kapalabhati).  Pranayama can be done more regularly than more focused cleansing actions.  Pranayam is light detox for daily accumulation of ama (toxins). Cleansing is for specific uses based upon overexpression of the doshas.    

Bastrika is a more mild form of Kapalabhati breathing.  Bastrika is listed as a Pranayama not a Shat Kriya.  It is more sustainable for regular practice and can be used without getting spaced out (to dry/vata).  Ayurveda teaches to much cleansing can increase Vata and make us weak and spaced out or agitated and annoyed.  This is why Bhastrika is encouraged for regular use and Kapalabhati (breath of fire) for cleansing.  Bhastrika is more moderate. In most cases it does not increase Rajas, but it can.  As far as I know, Yogi Bhajan does not teach the difference between these two breaths.  The Hatha Yoga Pradipika does explain these two practices as well as plenty of teachings on Kundalini.   The greatness of Bhastrika is explained in the Hatha Yoga Pradipika in chapter 2.

66. It (Bhastrika) quickly awakens the Kundalini, purifies the system, gives pleasure, and is beneficial. It destroys phlegm (kapha) and the impurities accumulated at the entrance of the Brahma Nadi. 

67.  Bhastrika should be performed plentifully, for it breaks the three knots of the body: Brahma granthi (in the chest) Vishnu granthi (in the thorat) and Rudra granthi (between the eyebrows) .

Understanding the difference between cleansing and balancing breathwork is important.  If we only focus on active breathes (Shiva)  we neglect the receptive (Shakti) aspect of the practice. Overtime only being active in our practice can hold us back from deepening into the subtle aspects of meditation and samadhi. 

Pancha Karma and Shat Kriya

The Hatha Yoga Pradipika’s Shat Kriyā (sometimes transliterated as Shad) are similar to Ayurvedic Pancha Karma.  The Ayurvedic approach to cleansing is much more in-depth and personalized, yet they both work to reduce doshic accumulation.   Shat Kriyā woks to remove kapha (phlegm).   Some of these practices can increase Vata.  Yet generally in moderation they should be safe for most body types, when learned under supervision.  The details of cleansing are important to understand.  When, where, why, and how all need to be studied.

Yoga’s aim is Self Realization.  Derangement of prana is possible when using to much cleansing practice in the name of building practices.  Deranged prana can appear like a high.  Yoga can work towards stilling the mind, emotions and thoughts.  If we have a clear nadis deep relaxation into our eternal nature is more accessible.  If the nadis are overwhelmed with energy we very well may just be getting high and spacey.  High and spacey is different then clear and empty/full of love joy and bliss absolute.  A deep understanding of the Yoga Sutra and non dual philosophies is helpful to identity Yogic bliss verse spiritual bypassing.  Below is a list comparing Pancha Karma and Shat Kriya.

(*1) Kumbhaka is not to be taken as willfully holding the breath.  In spontaneous kumbhaka the breath enters into cessation without effort or control.  Many feel that forceful kumbhaka puts to much pressure on the nadis, organs and glands.  This of course not agreed upon by all schools.

(*2) “Matra basti can be given any time of the day, and is particularly useful to pacify vata aggravation resulting from travel, exercise or stress. It is an oil basti that can be self-administered in very small amounts, usually about 30 ML or 1 - 1/2 ounces” Dr Sunil Joshi Ayurveda & Panchakarma pg 238

(*3) kripalu.org/resources/science-breath or the original research can be found here https://pubmed.ncbi.nlm.nih.gov/19243275/