Nauli Kriya is one of the Shatkarma mentioned in the ancient yogic text, Hatha Yoga Pradipika. Shatkarma is basically six yogic purification techniques. The other five techniques combining Shatkarma are:
- Dhauti – Washing of food pipe
- Neti – Cleansing of Nasal cavities
- Kapalbhati – Purification of frontal brain
- Trataka – Eye strengthening exercise
- Basti – Washing of the large intestine
The regular practice of these techniques purifies the body from the inside. It makes pranayama and meditation easier and more effective as it prepares the body and the mind to become alert and free from fatigue.
Meaning of the “Nauli Kriya”
The Sanskrit term Nauli is made up of two root words “Nau” and “li”. Nau means “boat” and li “to cling to”.
It is then joined with the term “kriya”. Kriya is an action or group of actions and efforts to reach a specific goal or target. It can be a series of events performed systematically.
For Example; the Basics of yoga are a part of kriya as a series of asanas are performed to attain the stability of the body & mind.
Meaning: By using these terminologies, we may say that in Nauli kriya, the abdominal muscles cling to the abdominal wall while moving continuously, much like a boat would in a sea of rolling waves.
In Sanskrit literature, Nauli is often referred to as “Lauliki karma.” Lauliki, which means “to move here and there” or “rolling and agitation,” accurately describes what this technique performs. The entire abdomen, including the muscles and nerves connected to it, roll, rotate, and become agitated.
What exactly is Nauli Kriya?
The abdominal organs and muscles move laterally and vertically in a wave-like action during Nauli kriya, a purifying procedure. It is effectively demonstrated as the up and down motion of a boat in a choppy sea.
In Nauli Kriya, abdominal muscles especially “rectus Abdominis (abs muscle)” are used to massage and stimulate the digestive organs e.g. the stomach, liver, spleen, urinary bladder, pancreas, gall bladder, and large and small intestine by churning the muscles of the abdomen.
The abdominal muscles are extended forward and then continually contracted. Nauli kriya, or abdominal wave motion, is the outcome of this churning.
It tones the core muscles and aids in the body’s ability to increase “gastric fire” or “bodily fire,” flush out toxins, and so.
Chakra Involved in Nauli
All yogic kriyas affect Chakras in our body in a certain way, Like Kapalbhati kriya is said to key in the awakening of the third eye chakra, which is the door of intuition in a person.
With the help of Nauli kriya, a person can stimulate their Navel Chakra (Manipura chakra).
The Manipura chakra is the storehouse of vital life energy present in the human body i.e. Prana. The activation of this chakra helps to get clairvoyance, declutters the mind, boosts metabolism, and strengthens the immune system.
What to Do Before Performing Nauli Kriya?
Nauli is an advanced-level yogic practice. Before performing it, a person should have mastery over Bandha (bodily locks) practice.
The main bandha used in Nauli kriya is “Uddiyana bandha” i.e. abdominal lock or “Jalandhara Bandha” i.e. throat lock.
1. Practice Uddiyana Bandha – The Abdominal Lock
This method involves raising the abdominal muscles and locking them in the raised posture.
Uddiyana bandha is done.
- Suck your abdominal wall in and up as you exhale.
- Hold your breath while keeping the abdomen wall suctioned.
The diaphragm is stretched to its maximum extent and then locked in place close to the point where the abdomen and chest meet. It is also known as the abdominal lock or Uddiyana bandha.
The Uddiyana Bandha and its modifications are practiced before engaging in various yoga exercises, such as the Nauli Kriya.
So, What Does Uddiyana Bandha Actually Does?
In Uddiyana Bandha,
- By sucking it and holding their breath, the abdominal organs are raised above their normal position in the trunk. This partially evacuates the chest cavity.
- Blood is drawn from the abdominal cavity and sent to the heart and chest by this vacuum. It enhances blood flow to the abdominal muscles.
- Additionally, the pressure in the capillaries and veins is reduced as a result of the abdomen being locked at a higher level, which improves blood flow and fluid exchange.
2. Practice Jalandhar Bandha – The Throat Lock
This is also known as chin lock. The practice of Jalandhar bandha is suggested before practicing Nauli kriya as it creates flexibility in abdominal muscles. Further, this flexibility makes it easier to roll abdominal muscles in the practice of nauli
3. Practice Agnisara Kriya
Literally, the phrase means to purify the fire energy that resides in the core of the navel. Agni means “fire” and Sara means “wash.”
Agnisara is a type of Dhauti kriya (abdominal wash), in which the abdominal wall is rapidly expanded & contracted in a very short interval of time. Exercise stimulates the immune system, and increases the power of digestion and heat in the body.
Before starting the intense practice of Nauli kriya, it is suggested to master the Agnisara Kriya. It helps to wash the fire inside the body. It uses the internal energy of the body to provide vitality.
To perform it,
- Inhale deeply through the nose and fully exhale through the mouth as you stand with your legs slightly apart, bending your knees slightly forward.
- Place it over your thighs while supporting yourself on both hands. Straighten your back, hold your head up high, and relax your abdominal muscles.
- Bring the navel back to the spine by pulling it inward and upward.
- Holding the navel for a brief minute, start swiftly contracting and expanding your abdomen 10-15 times while holding your breath.
Before it gets too unpleasant, exhale. Complete three rounds after this one. At first, it’s extremely typical for the abdominal muscles to exhaust rapidly; this is a solid sign that your fire energy is inadequate.
Types of Nauli Kriya
Nauli is basically categorized into 3 types based on the position of abdominal muscle contraction.
- Vama Nauli: the contraction of the left side of the abdominal muscles.
- Dakshina Nauli: the contraction of the right side of the abdominal muscles.
- Madhya Nauli: the contraction of both sides of the abdominal muscles.
How to Do Nauli Kriya
The exercise known as “Nauli” involves squeezing and isolating the rectus Abdominis muscles.
The two long, vertical muscles known as the rectus Abdominis (abs) are located on either side of the midline of the abdomen. It starts from the diaphragm and ends at the pubic bone. In essence, these muscles are massaged during Nauli kriya.
The steps are as follows to perform it.
- Place your feet roughly one to five meters apart.
- Inhale deeply through your nose, and then exhale through your mouth while trying to completely empty your lungs.
- Lean forward while bending the knees just a little bit and resting the palms of the hands on the thighs just above the knees. To get a solid grasp, place the thumb inside the thighs and the remaining fingers outside.
- The upper body weight should be evenly distributed on the hands just above the knees, with the arms remaining straight.
- Jalandhara bandha should be done while maintaining Bahir kumbhaka or external breath retention.
- Suction the lower abdomen in and upwards, and then conduct Uddiyana bandha.
- Watch the abdomen and keep your eyes open.
- Now, slowly raise one by one the right and left hands off the knee.
After this, follow the steps for Vama & Dakshina Nauli separately below.
1. How to Do Vama Nauli
Apply steps 1 through 7. then take the subsequent actions.
Vama Nauli is performed,
- Lift the right hand of the knee just a little so that the left hand bears the weight of the upper body while the left-hand bears the weight of the left knee.
NOTICE: When shifting weight over the left hand, avoid leaning to the left. - By shifting weight from the left hand to the knee, the left rectus Bbdominis muscles would be naturally isolated (left abs).
NOTE: A hollow on the right side and a muscular protrusion on the left side serve as illustrations of the separation of the left abdominal muscles. - Hold the muscles in place for a little while. It is known as Vama nauli.
- Release the Uddiyana and Jalandhar bandhas now by softly lifting your head up. Before the next round, stand up straight and take a few deep breaths.
2. How to Do Dakshina Nauli
Isolate the right rectus Abdominis muscles following Vama Nauli (right abs). Dakshina Nauli is the name of it.
The procedures for Dakshina Nauli and Vama Nauli are utterly dissimilar. Here, weight is distributed across the right hand, creating a hollow on the left side and a muscle protrusion on the right.
3. How to Do Madhya Nauli
In Madhya Nauli, you essentially have to contract both of your rectus Abdominis (abs) muscles, on the left and right, to the center line of your navel.
Steps 1 through 7 from “how to perform Nauli” are used to perform it. then take the subsequent actions.
- Take the position of Vama or Dakshina Nauli when you arrive. Consider that you are beginning with Vama Nauli.
- Now begin rolling the left abdominal muscle, which was previously isolated to the left side, to the right side, but stops short of the opposite side and holds it there.
- By progressively switching the weight from the left to the right side, the abs can roll.
- Once the left isolated muscles have been rolled to the center, both sides of the center will have cavities and muscle protrusions. The position is called Madhya Nauli.
- Hold on to this position for a short while. Then, one by one, release the Jalandhar and Uddiyana bandhas.
Rolling abs muscles for Madhya Nauli needs time to perfect so in the beginning, try with Vama or Dakshina Nauli only.
4. Abdominal Rotation or Churning in Nauli
Churning or spinning the abdomen should be tried after mastering the aforementioned phases of Madhya, Vama, and Dakshina Nauli.
- Vama Nauli should be practiced on the left side, followed by Dakshina Nauli on the right, and then Vama Nauli on the left again.
- The muscles should continue to move from side to side. This procedure is referred to as churning.
- Practice three revolutions in a row to begin, and then let the abdominal contraction go.
- Start the Dakshina Nauli exercise again, this time twisting the muscles three times in a row from right to left, then from left to right.
- Last but not least, execute Madhya Nauli, focusing on the muscles in the middle.
- Bring your head back up and stand straight up. Allow the abdomen to expand as you take a long, leisurely breath in.
- The round is now complete, and you can carry on until your heartbeat returns to normal while relaxing in an upright position.
Practice Note
- Before beginning the Nauli kriya practice, it is recommended to have mastered the Agni Sara kriya and Uddiyana bandha practices.
- Siddha yoni asana can be used to practice Nauli kriya once it has been mastered in standing posture.
Time to Practice & Duration of Nauli
If practicing on an empty stomach is not possible, at least 5 to 6 hours after meals should pass before practicing Nauli.
Early in the morning, before any food or drink has had, is the ideal time to practice.
- Vama and Dakshina Nauli should be practiced one after the other by a beginner. Three rounds each for each side to start.
- A beginner can start with five rounds of Madhya Nauli and work up to 10 rounds in a week after two weeks of practicing Vama & Dakshina Nauli.
- Then, over the course of a few months, one can gradually raise the number of rotations or abdominal churning rounds until they reach 25.
- Since it’s best to prevent straining, it’s ideal for increasing rounds gradually as you get better at controlling your muscles.
Benefits of Nauli
- The entire abdominal region, including the muscles, nerves, intestines, and reproductive, urinary, and excretory organs, are massaged and toned by the Nauli kriya.
- It is a workout for the stomach, liver, spleen, urine bladder, pancreas, gall bladder, big and small intestine, and other internal organs.
- It aids in the body’s ability to increase gastric fire and flush out harmful substances from the digestive system.
- This kriya increases body temperature while promoting assimilation, absorption, excretion, digestion, and appetite. Nauli is also regarded as a cure-all for weight loss or belly fat because it targets the extra fat that is present in the abdominal muscles directly.
- Nauli strengthens the core by emphasizing the “rectus Abdominis” muscle, which is the source of the six-pack.
- It enhances mental performance by opening the Manipura chakra, often known as “the reservoir of prana.”
- The immune system can be strengthened with the use of Nauli kriya.
- By balancing the flow of energy throughout your body, Nauli Kriya provides you with strength and vitality.
A study reported that yogic kriyas such as Nauli Kriya or Agnisara Kriya are helpful in treating Gastro-Esophageal Reflux Disease (GERD).
Precautions
- Nauli Kriya is a delicate technique that ought to only be practiced under the supervision of a qualified guide or master.
- If you experience any abdominal pain or discomfort while performing the Nauli Kriya, you should cease the kriya right once. Try again the following day with more awareness and less, controlled force.
Contraindications
- People with heart illness, hypertension, hernias, high blood pressure, gastrointestinal pain, gallstones, acute peptic ulcers, or constipation shouldn’t attempt the Nauli Kriya.
- Avoid Nauli Kriya following surgery, especially if it involves the abdomen.
- Nauli kriya should not be attempted or practiced by a pregnant lady.
Conclusion
Yoga is an ancient science of alternative medicine that aims very specifically at the preventive aspects of a disease. It is also effective in curing diseases when used as an adjuvant to the basic practice of medicine. Nauli Kriya is one of the most important yogic kriyas that comes under Satkarma.
Therefore, Nauli Kriya’s practice on a daily basis helps with digestion and prevents the development of gastrointestinal disorders.
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If you’re new to practicing Nauli or if you want to undertake it during your next yoga session. Do it while being advised by a professional. Share your thoughts about Nauli in the comments section below.
