Nauli Kriya – A Powerful Purification Technique
Nauli Kriya is an effective purification technique that requires time, patience, and practice to master. For best results it should be performed under the supervision of an experienced Yoga teacher, who can assess your level of proficiency before you attempt it on your own.
Step one is shifting the vertical column of abdominal muscles leftward – this technique is known as Vama nauli.
Benefits
Nauli Kriya is an advanced purification technique with numerous health advantages, but should only be used under the supervision of a trained yoga teacher. Before embarking on Nauli Kriya, it is highly advised that students master both Uddiyana Bandha (body lock) and Jalandhara Bandha (throat lock).
The practice involves massaging abdominal organs with a churning motion to increase digestion and overcome constipation, as well as stimulating the solar plexus or Manipura chakra, helping increase willpower and take responsibility.
Thought to help clear away heaviness in lower chakras and foster a lighter, more charged feeling, yoga has also been claimed to increase metabolism rates which in turn helps burn calories and maintain weight management – though no scientific proof supports such claims.
Basics
Nauli Kriya is an advanced practice that requires mastery of all body locks, particularly Jalandhara Bandha (throat lock) and Uddiyana Bandha (abdominal lock). This kriya strengthens abdominal muscles through rotating them clockwise and counterclockwise for a satisfying massage, toning and strengthening stomach, liver, spleen, kidneys gall bladder as well as big and small intestines simultaneously.
Named for its Sanskrit roots – “boat,” and Li, meaning to cling – Nauliki Karma involves abdominal muscles clinging tightly against the abdominal wall while moving laterally and vertically, similar to what happens during sailing or swimming. Also referred to as Lauliki Karma due to rolling/agitation processes taking place within its confines.
Under the supervision of an experienced yoga teacher, this kriya should be practiced properly to avoid injury and discomfort. Furthermore, it’s advised to perform this kriya either first thing in the morning, or at least five to six hours post mealtime.
Intermediate
At the next level of nauli, you can utilize abdominal muscles to assist in breathing. Exhale fully before relaxing the belly before engaging the abdominal muscles again to inhale more smoothly without getting out of breath. Repeat this cycle several times until it becomes second nature for you and you won’t catch your breath while breathing in.
Nauli also massages abdominal organs and stimulates digestion, helping prevent diabetes and heartburn while acting as an antidote against kidney and gallstone formation.
Nauli strengthens abdominal muscles and develops better muscular control, as well as stimulating the solar plexus chakra – known as Manipura chakra – in order to eliminate toxins and improve mental clarity. Like most kriyas, Nauli must be done on an empty stomach as otherwise it won’t work correctly – pregnant women as well as anyone suffering from hernia should avoid taking part.
Advanced
Once you’ve mastered vama and dakshina nauli, it is time to combine them into a full nauli kriya. This extremely effective practice targets all muscles of the abdomen through churning, rolling, and massaging techniques.
Your hips should move in a rhythmic, circular, and wave-like motion; this will isolate side muscles while increasing speed during this exercise technique.
Nauli Kriya proponents believe it helps with digestion by cleansing and stimulating the solar plexus (Manipura chakra), clearing away toxins from your body and relieving mental fogginess. For maximum effectiveness it should be practiced on an empty stomach; pregnancy or menstruation should not be done while doing this practice, nor should consult their physician prior to performing this kriya.
