What is Nauli Kriya?
Nauli Kriya exercises strengthen abdominal muscles and tone ribcage. Furthermore, this form of yoga helps eliminate waste material from your body as well as alleviating toxins that have built up in it.
Exercise should be practiced on an empty stomach in the mornings and it is advised not to engage in this practice if pregnant or experiencing digestive issues.
Tantric Hatha Yoga’s six Shatkarmas serve to purify the body for other yogic practices.
Step 1: Inhale
Yoga classes taught in the West often focus on physical postures (asana), but yogis also utilize internal cleansing techniques known as Kriyas for internal purification. Nauli Kriya is one such cleansing method; it involves massaging abdominal muscles to help clear out your digestive system.
Start in a standing position with feet hip width apart and activate Uddiyana Bandha. Place both hands on your thighs with palms facing downward. Imagine that your middle belly point descends toward the floor like an “6” on a clock face and create a hollow with your abdomen while pressing against your thighs to expand muscles and press out any tension from within your abdominal walls.
By performing a fake inhalation, hold out your breath as long as is comfortable before exhaling quickly to create a churning action and push out abdominal muscles as you go. This churning action may stimulate digestive and elimination organs such as stomach, gallbladder, spleen, bladder and colon to promote proper function while decreasing constipation.
Step 2: Exhale
This Kriya can be very challenging as it involves isolating and controlling abdominal muscles – something which takes practice to master. We recommend beginning this kriya slowly until each step has been learned completely.
Once your legs are hip width apart and hands placed on your thighs, exhale and contract all muscles along both sides of the abdomen as well as the central one (rectus abdominus). This creates a powerful suction effect in the entire abdominal cavity.
This kriya involves churning abdominal contents to release toxins. At the same time, its movement stimulates our manipura chakra which increases our ability to exert ourselves, take responsibility and get things done. Some claim this technique enhances mental clarity but there’s no solid proof to back this claim up.
Step 3: Hold
Nauli Kriya yoga practice may look strange but feels amazing. It provides an effective abdominal workout while simultaneously massaging internal organs for maximum benefits – leaving you energized and rejuvenated! Plus it can improve digestion without medication or unpleasant enemas!
Begin by shifting the vertical column of abdominal muscles from side to side. First, contract the left muscle group until you create a boat-like movement on its left (known as vama nauli). Next, shift to right and create dakshina nauli – both movements involve boat-like motions on either side.
Continue the movement for as long as possible before releasing the locks, coming to a standing position, and taking deep breaths to normalize breathing. It is recommended to practice on an empty stomach to minimize acid reflux or hernia issues.
Step 4: Release
At this step, the abdominal muscles move in a rolling movement similar to waves. In this process, Vama Nauli or left side contraction occurs while Dakshina Nauli or right side relaxation occurs on either side. This process should be repeated three times; beginners may prefer performing just one cycle for now if their stomach muscles aren’t strong enough.
Yoga classes often focus on physical poses (asanas) and breathwork (pranayama), yet ancient yogis also developed internal cleansing practices known as kriyas to rid themselves of internal impurities. The Hatha Yoga Pradipika text details six purification techniques known as shatkarmas; Nauli kriya is an effective tool that cleans, nourishes and strengthens digestive organs as well as strengthening core muscles such as the rectus abdominus which contribute to good spinal health; alleviating constipation while increasing bowel movements.
Step 5: Repeat
Nauli Kriya works to stimulate abdominal organs, enhance nutrient absorption and ease digestive discomfort. Furthermore, it tones core muscles to prevent backache and slouching.
This practice activates the Manipura chakra, which stores vital energy. This increases one’s ability to exert one’s will and take responsibility, helping us move with cosmic flow more smoothly.
Practice of this Kriya is key to developing strength. Begin with two repetitions and gradually work your way up to three, holding exhales as long as comfortable when you churn your belly. Visualizing 6 o’clock on a clock face helps, as does moving the rib cage around that point for Uddiyana Bandha formation.
