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The Shat Kriyas: Pre-Practices for Asana

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Course Overview

Discover the power of six classical yogic kriyas and ayurvedic cleansing techniques to balance digestive health, calm the nervous system, and cultivate focus in this accessible and enriching course led by celebrated author, Ayurveda and Yoga Therapist, Indu Arora.

Through a blend of engaging lectures and experiential practices, Indu guides you through the shat kriyas—six time-honored yogic kriyas that purify the body, balance the doshas (vata, pitta, and kapha), and prepare the mind for deeper states of meditation and more advanced yogic practices. With decades of expertise and deep-rooted wisdom, she brings these ancient teachings to life, making them both practical and transformative for modern practitioners.

What You'll Experience:

Feel clearer, lighter, and more grounded as you explore yogic kriyas that will empower and enrich your existing yoga routine. This course offers accessible practices to awaken your digestive fire, support emotional balance, and enhance mental clarity through a powerful combination of breathwork, meditation, and ayurvedic cleansing techniques.

What You’ll Get:

  • 6 short, focused lectures introducing each of the core shat kriyas—explaining how each kriya works, its key benefits, and the optimal time for practice: Trataka (a yogic focusing practice), Nadi Shodhana (a practice for mental clarity), Kapalabhati (skull shining breath), Agni Sara (a practice to stoke your digestive fire), Nauli (abdominal churning), and Sthala Basti (a vata-pacifying practice).

  • Insights into how each kriya balances the doshas and enhances energetic and mental clarity

  • 6 guided kriya practices to follow on their own or incorporate into your daily yoga routine

  • Thoughtful reflection prompts to help you deepen and personalize your experience

  • 1 downloadable worksheet for tracking your practice and personal observations

Who This Is For:

This course is designed for anyone who wants to:

  • Explore ayurvedic cleansing methods to support internal balance and wellbeing

  • Integrate kriyas into their yoga routine to aid digestion, calm the mind, and enhance focus

  • Deepen their yoga practice with powerful internal purification methods

  • Discover profound yet approachable yogic techniques that go beyond the mat

Course Summary:

Discover 6 powerful yogic kriyas & ayurvedic cleansing techniques to balance your doshas—start your transformative journey today!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

2.3hrs to complete

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Section 1
  • Indu introduces you to the program and gives you an overview of the shat kriyas.

  • The Shatkriyas: Worksheet

Section 2
  • Learn the mental and physical benefits of trataka (a yogic focusing practice) and how to do this simple shat kriya.
  • Items needed: small, unscented candle In this guided trataka practice, you’ll begin with a warm-up for your eye muscles before turning your gaze toward a candle flame. Follow Indu’s step-by-step instructions and notice the effect of this kriya on your breath and your state of mind.
Section 3
  • Find out what nadi shodhana (a practice for mental clarity) is, its purpose in meditation, and how to approach the practice so you receive its benefits.
  • Props: blanket or chair In this grounding practice designed to clear the mind, Indu teaches you how to establish a stable seat and how to cultivate smooth, even breathing, and how the practice can balance the doshas (vata, pitta, and kapha). You’ll also learn about a technique that helps you breathe better during nadi shodhana.
Section 4
  • How does kapalabhati (skull shining breath) help us breathe and focus more easily? Learn about the physical and mental benefits of this shat kriya, when you should practice it, and how to listen to your body when doing it.
  • Props: blanket, cushion, or chair In this progressive kapalabhati exploration, you’ll gradually increase the number of repetitions of the practice. You’ll also learn more about the benefits of this shat kriya and how it can help balance the doshas.
Section 5
  • Learn what this core yoga practice is and how it can help balance your digestive system, as well as its benefit to your overall health and the optimal time of day to do it.
  • Props: blanket, cushion, or chair Learn and practice agni sara while seated in baddha konasana (bound angle pose) and then while standing. After each practice, Indu offers you reflective questions to help you observe your body, breath, and mind. She also explains the nuances of the physical movements in agni sara (so you can connect with the practice on a deeper, more sustainable level) and how to combine agni sara with other shat kriyas.
Section 6
  • Learn what nauli (aka “abdominal churning”) is all about—how it works, its mental and physical benefits, and why early morning is the best time to practice it.
  • Learn about and practice nauli while seated in baddha konasana (bound angle pose) and then while standing. After each round, Indu offers you reflective questions so you can observe your body, breath, and mind. She also explains the nuances of the physical movements and how to combine nauli with other yoga practices.
Section 7
  • Sthula basti is a shat kriya for vata dosha imbalance. (Vata is the dosha—or ayurvedic constitution—that governs all movement in the mind and body and controls the elimination of wastes.) Learn what the steps are for this kriya, how it aids digestion, and how it can pacify vata.
  • Learn more about the vata-pacifying practice shtula basti and explore it in asana. You’ll do three variations—one in dandasana (staff pose), one in a seated hip opener on the right side, and one in the same seated hip opener on the left side. After you practice, you’ll pause and reflect on how you are feeling in body, breath, and mind.
Section 8
  • Indu thanks you for joining her and offers some further questions for reflection about the effect of the shat kriyas on your daily life. She also gives you suggestions for reading about these practices and closes with inspirational words for your yoga journey.

  • The Shat kriyas: Slides PDF

How to Get This Course?

To obtain unlimited access to this course on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

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Meet Your Teacher

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Indu Arora
Indu considers herself a student for lifetime. Acknowledged as a strong, clear and authentic voice in... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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