Nauli Kriya: How to Do, Precautions & Benefits

Nauli Kriya: How to Do, Precautions & Benefits

What is Nauli Kriya?

Nauli Kriya is an advanced yogic cleansing technique (Shatkarma) that involves massaging the abdominal organs by isolating and rotating the abdominal muscles. It is one of the most powerful practices for detoxifying the digestive system and stimulating the solar plexus (Manipura Chakra).

This kriya is best practiced on an empty stomach and is known to enhance digestion, metabolism, and overall vitality.

📖 Ancient Reference: Hatha Yoga Pradipika (2.34)
“The Nauli process stimulates the digestive fire, removing all diseases and increasing bodily heat.”

How to Perform Nauli Kriya (Step-by-Step Guide)

Preparation:

✅ Best Time: Early morning on an empty stomach
✅ Position: Stand with feet shoulder-width apart, bend slightly forward
✅ Prerequisite: Learn Uddiyana Bandha (Abdominal Lock) first

Steps:

1️⃣ Uddiyana Bandha (Preparation Step):
✔️ Take a deep inhale and exhale completely
✔️ Hold the breath out and draw the abdomen inward (toward the spine)
✔️ This creates a vacuum effect in the abdominal cavity

2️⃣ Madhyama Nauli (Central Isolation):
✔️ From Uddiyana Bandha, contract the rectus abdominis (central abdominal muscles)
✔️ Hold for a few seconds, then release

3️⃣ Vama Nauli (Left Isolation):
✔️ Shift the contraction to the left side of the abdomen
✔️ Hold briefly and then release

4️⃣ Dakshina Nauli (Right Isolation):
✔️ Shift the contraction to the right side of the abdomen
✔️ Hold and then release

5️⃣ Nauli Chalan (Full Rotation):
✔️ Move the abdominal muscles in a circular motion (left → center → right → center)
✔️ Perform this several times, increasing speed gradually

📌 Duration: 5–10 rounds (start slow and increase gradually)
📌 Breathing: Always hold breath out while performing Nauli Kriya

Benefits of Nauli Kriya

1️⃣ Enhances Digestion & Gut Health

✔️ Stimulates the digestive fire (Agni)
✔️ Relieves constipation, bloating, and indigestion

2️⃣ Strengthens Core Muscles

✔️ Activates deep abdominal muscles
✔️ Tones the stomach and improves metabolism

3️⃣ Detoxifies Internal Organs

✔️ Flushes out toxins from the intestines and liver
✔️ Supports kidney and pancreas function

4️⃣ Balances the Solar Plexus Chakra (Manipura Chakra)

✔️ Boosts confidence, willpower, and self-esteem
✔️ Increases energy levels and vitality

5️⃣ Stimulates the Nervous & Endocrine System

✔️ Activates vagus nerve for better stress management
✔️ Regulates hormonal balance

Precautions & Contraindications

⚠️ Do NOT practice Nauli Kriya if you have:
❌ High blood pressure or heart disease
❌ Ulcers, hernia, or recent abdominal surgery
❌ Pregnancy or menstruation
❌ Severe digestive disorders like Crohn’s disease

🔹 Safety Tips:
✔️ Always learn from a trained yoga teacher first
✔️ Perform slowly and gently—do not strain
✔️ Practice on an empty stomach for best results

Final Thoughts

Nauli Kriya is a powerful detox and energy-boosting technique that cleanses the digestive system, strengthens core muscles, and enhances vitality. However, it requires proper guidance and gradual practice to master.