Nauli Kriya: Steps to Perform, Benefits, and Contraindications Explained

Concept of Nauli Kriya

Nauli Kriya is one of the six yogic Shatkriyas used for purification of the body and preparing it for meditation, asanas, and pranayama. The term Nauli Kriya has been derived from the Sanskrit words “Nau” meaning “boat” and “Li” meaning “to hand on.” While understanding what is nauli kriya, some yoga experts also call it Lauliki Karma since it can rotate and interfere with the substances in the abdomen and the nerves and muscles related to it. 

While doing the Nauli Kriya, the organs in the stomach are moved vertically and transversely, creating a wave-like movement. You can imagine the process occurring in a manner in which a boat undulates on an excited sea surface. In the Gheranda Samhita Sutra 52, Nauli Kriya exerts a force on the intestines and stomach right from one side to another. This movement has the ability to rid the human body of all existing diseases and increase the power of the abdomen to digest food. 

Nauli Kriya leads to the body achieving the Vasti Karma, which is a therapeutic procedure through which effective medicines are taken inside the body via the anus. Abdominal health is thus improved to the satisfaction and well-being of the yoga practitioner. Gastric juice is produced in good amounts. Nauli Kriya benefits other organs such as the liver, urinary bladder, gallbladder, spleen, pancreas, and small and large intestines. 

Bandhas: A Must Know Before Doing Nauli Kriya

Energetic locks are known as Bandhas. These locks are the physical contractions that provide support to the body and the organs in the abdomen, spine, and pelvis. Bandhas have a huge role in maintaining the health of the body, especially in the phase of a practice that can exert too much strain on the body. The pressure on the body is mainly created due to the strain on the tissues present around the core region.

To master the nauli kriya, it is very important that you master the three Bandhas mentioned below:

1. Mula Bandha or Root Lock

• In Sanskrit, “mula” means root and “bandha” means bond.
• It is the lift done under the vagina, uterus, bladder, and rectum. 
• Deep internal contractions happen in the targeted organs.

Steps to follow

• To practice the half mula, first urinate and then stop the flow. 
• To practice the full mula, lift the pelvic diaphragm.
• Without contracting the sphincter muscle in the anus, try to isolate the contraction of the perineum and perineal body. While the perineum is the area between the genitals and anus, the perineal body is present on the inside from the perineum and pelvic floor muscles.
• To have a feel of the perineum, gently press the finger in the space between the scrotum and anus.
• You can also sit for several minutes by placing the foot’s heel in the space between the genitals and the anus. 
• You can keep switching between the perineal and anal contractions. 
• With more practice, the anus will become soft and lift inside the body.

2. Uddiyana Bandha or Upward Abdominal Lock

Precautions 

• It is important to know that Uddiyana bandha must be practiced on an empty stomach.
• It must be done after exhalation and not before inhaling air.
• When you are doing this bandha, you are also supposed to do Jalandhara Bandha, or the chin lock.

Steps to follow

• Open your eyes and maintain a standing position while keeping the legs a little apart. 
• Bring the torso part in the forward direction and keep the hands on the thighs.
• Take a deep inhalation through the nose, followed by exhalation through the mouth. 
• To push maximum air out of the lungs, contract the abdominal muscles completely.
• Relax the abdominal region. 
• Expand the rib cage like you are inhaling air. This expansion of the rib cage without actual inhalation takes in the viscera and abdominal muscles into the thorax region. The stomach becomes hollow.
• While doing the chin lock, hold over your breath for 10-15 seconds. If you are doing it for the first time, then the seconds for which breath is held can be less.
• Now, slowly release the abdominal region.
• Bring your head to the raised position.
• Inhale as usual. 

3. Jalandhara Bandha or Chin Lock

• Jalandhara is a mixture of two words “Jal”, meaning web, and “Dhar”, meaning restrict the flow.

Steps to follow

• To do this Bandha, first sit in a comfortable position.
• Keep your hands on your knees.
• Now, take a deep inhalation via your nose and hold your breath.
• Drop the chin in a downward direction and bring it close to the chest, creating a double chin.
• While you make a double chin, lift the sternum on the upper side towards the chin. 
• Keep your shoulders in a relaxed position away from the ears. 
• Maintain the above position for as long as it is comfortable for you. 
• Now, slowly lift your chin and complete the inhalation.
• It is time to release the inhaled air through exhalation. 

Precaution

• Don’t hold over your breath for a very long span of  time.
• Inhale air while keeping the head in an upright position only.
• Maintain the above position as long as it is comfortable for you. 
• Before you do the same pose, raise your head partway and take in fresh air.

4. Agnisaar Kriya: Vital for Nauli Kriya

• Agnisaar is a combination of three words – “Agni“ meaning fire, “saar” meaning to wash out, and “kriya” meaning process.
• Through this kriya, the fire in the digestive system gets activated.

Steps to follow

• First, attain the position of Uddiyana Bandha.
• Now, start to palpate the stomach towards the inner side and then towards the outer side. Do this process for 10-12 minutes.
• Exhalation of air prepares you to practice the agnisar kriya in an efficient manner. The more you inhale the air, the better the results will be.
• With time, as you do more practice, you will see an increase in the number of times the palpitations of the stomach occur.

Steps to Perform for Nauli Kriya

Once the Bandhas and Agnisaar Kriya have been mastered, it is time to practice Nauli Kriya for best results. 

• Firstly, lift the muscles of the abdomen and lock them in a proper fixed position. Uddhiyana bandha helps to keep the muscles in a proper position. 
• Now, the diaphragm will be stretched and occupy the topmost position and get locked at the junction of the chest and abdomen. 
• This state is the best to begin the Nauli Kriya.
• In the next Nauli Kriya steps, Jalandhara bandha (also called the chin lock) has to be done. This leads to a certain flexibility in the region of the abdomen. Muscles can also roll because of this flexibility.
• The Agnisaar Kriya can be done to generate the energy of fire in the body. The fire energy is mainly centered in the navel part of the body. 
• Slightly split the legs in the standing position. 
• Inhale clean air through the nostrils.
• Now, exhale the foul air completely via the mouth in a forward-bending position while bending the knees too.
• Place the hands in a restful position on the thighs. Keep the head upright and back straight. 
• Relax the abdominal muscles.
• Take the navel inwards with the idea of reaching the spine.
• Contract and expand the abdomen. Do it 10-15 times.
• Inhale and start the process. Keep breathing out the foul air if you feel choked.

Types of Nauli Kriya and Tips to Perform

1. Madhya Nauli (Central Nauli)

It is when both the right and left rectal muscles are kept alone and put in the center. The muscles appear towards the middle of the abdomen.

Practice Tips

• Keep your feet apart and knees bent, and place your hands on your thighs.
• Inhale air and exhale it out with a hissing sound.
• Since Uddiyana Bandha is considered the prime posture for doing the kriyas of nauli, this time too, create Uddiyana Bandha by contracting the abdomen inwards and then upwards, coming to the chest area. 
• Now, keep a good hold on your breath.
• The two muscles of the rectus must be separated from each other and reach the middle of the abdomen. It is at this moment that the breath has been stopped using the help of air exhaled from the lungs (Bahya Kumbhaka). 
• For a few seconds, hold the muscles in the central part of the abdomen. 
• Breathe in and release the muscles from their current position.
• Now, stand up.
• Breathe in a few times before doing it for the second time.
• Repeat for a few more times as per your potential.

2. Vama Nauli (Left Nauli)

It is when the left muscle in the rectus remains alone and is placed on the left only. The muscle is perceived on the left side of the abdomen. 

Practice Tips

• To begin with Vama Nauli, repeat the steps of Madhya Nauli up to Uddiyana Bandha.
• Exhale the air out of the lungs through Bahya Kumbhaka.
• In this nauli, the left abdomen muscle is brought to the front, and a cavity is developed on the right side of the abdomen. 
• The position is maintained for some seconds.
• Inhale and then release the muscles and also the position.
• Now, stand up.
• Inhale with deep breaths.
• For Nauli Kriya benefits, repeat again as per your capacity. 

3. Dakshina Nauli (Right Nauli)

It is when the right muscle of the rectus is placed towards the right side only and as such appears to be on the right side of the abdomen. 

Practice Tips

• In Dakshina Nauli, all the steps of Vama Nauli are repeated.
• The only difference is that the right muscle is isolated and brought to the front.

Benefits of Nauli Kriya

• Maintains the Health of Abdominal Organs: The practice of Nauli Kriya encourages the various parts of the human body, like the urinary bladder, liver, stomach, gallbladder, spleen, pancreas, and intestines, to stay in perfect health. This is caused by the healthy massaging movements of these organs while doing Nauli Kriya. 
• Detoxifies the Body: Detoxification is a very important process for the human body as it clears it of any toxins taken in through contaminated food, water, air, and living and non-living objects. The kriya helps the body to eliminate any poisonous substances, especially those present in the abdominal region.
• Removes Imbalances: The disorders of Vata, Pitta, and Kapha are removed from the body through the practice of this yoga technique.
• Increases Appetite: If all the steps of nauli kriya are performed regularly and in the right way, the stomach remains free of heaviness and the appetite increases. 
• Improves Digestion of Food: By doing Nauli Kriya, the secretion of the digestive juices in the stomach increases, which aids in the proper digestion of food, giving a healthy look to the body.
• Better Functioning of Kidneys: The health and functioning of the kidneys improve to a great extent through the practice of Nauli Kriya.
• Regulation of Blood Pressure: The blood pressure also gets regulated due to the regular practice of the Nauli Kriya. 
• Boosts Reproductive Health: The genitals become strong, boosting reproductive health.
• Good for Hormonal Glands: The endocrine system of the body, responsible for the production of hormones, gets more positive energy due to Nauli Kriya. Other important glands of the body, such as the adrenal glands, thyroid gland, and pancreas, also witness a betterment in their functioning. 
• Removes Period Pain: Some women face extreme pain and discomfort during their menstruation phase. The Nauli Kriya helps to remove any recurring pain and irregularities in menstruation.
• Increases Lung Elasticity: The Nauli Kriya involves a lot of inhalation and exhalation of air. This improves the elasticity of the lungs and keeps them fit.
• Strengthens the Mind: Mental strength and presence of mind are improved significantly due to the consistent practice of this yoga technique.
• Rids Body of Diseases: Dangerous diseases such as ulcers, hernia, appendicitis, indigestion, and constipation can be prevented through this kriya. Heart attacks can be prevented at all costs through Nauli Kriya, as during its practice, the heart muscles are well-massaged. Obesity and dyspepsia are other ailments that can be solved with the help of the technique. The kriya is a weapon against diabetes. Ultimately, Nauli Kriya is called Sarva Rog Hara, which means “cure of all diseases” in English.
• Good for Skin: Acne and other skin diseases can also be prevented.
• Reduces Fat in Body: Excessive fat in the human body can give birth to a lot of illnesses. Nauli Kriya cuts down the level of fat in the body to make it active and resilient. Phlegm can also be treated. 
• Positively Impacts the Circulatory and Nervous Systems: The circulatory and nervous systems of the body are positively affected. The blood supply to the abdomen improves, and its nerves are strengthened.
• Activates the Chakras: Manipura chakra, or the solar plexus chakra, located in the upper abdomen and associated with strength, confidence, self-esteem, and purpose, gets activated due to Nauli Kriya. The Jalandhara, Mulabhandha, and Uddiyana Bandha are also created while practicing Nauli Kriya, which helps in the stimulation of the Sacral Chakra, Vishudddha Chakra, and Muladhara Chakra. This increases the emotional stability and innate strength of the person, expresses the real self, and brings about a positive change. The positive energy flows upwards, creating self-awareness and sense of understanding in the person.
• Increases the Flow of Prana: The prana, or the vital principle, also gets charged and flows smoothly through the body.
• Causes loss of Weight: Weight loss is another good effect of Nauli Kriya. 
• Improves the Core: The core strength sees a big enhancement due to the performance of the yoga practice.

Best Time to Practice Nauli Kriya

• According to the yoga trainers, the best time to practice the Nauli Kriya is early morning when the abdomen and bowels are completely without any morsel of food. 
• The bowel and urinary bladder must also be free of any feces and urine at the time of practicing the kriya. 
• In case a heavy meal has been consumed, the yogi must wait for around 5-6 hours before practicing the Nauli Kriya. 

Contraindications of Nauli Kriya

Any form of yoga, including Nauli Kriya, must be done with a great amount of care for best results. While a yoga trainer can serve as the best source of supervision while performing the technique, some knowledge beforehand can be of great help. Here are some precautions that are advised when doing Nauli Kriya:

• When you are aiming to practice Nauli Kriya, it must only be done on an empty stomach.
• The yoga technique must be avoided at all costs if you have a complaint of an ulcer in your stomach.
• Women undergoing menstruation must not practice the Nauli Kriya.
• Also, women who are pregnant and those who have had a delivery that has not passed 3 months must not practice the kriya.
• Nauli Kriya must be attempted only under the valid supervision of a yoga teacher.
• A person with gallstones in the kidneys should not practice Nauli Kriya.
• The practice is a bane for people with a weak body and stiffness or pain in the body. 
• In the case of people with high blood pressure or severe heart and abdominal issues like hernia, constipation, and surgery, the yoga technique should not be done. 
• Nauli Kriya involves the art of holding breath outside. Therefore, people with poor air-holding capacity in their lungs, asthma, and glaucoma should also not do it.
• Old people must be very careful while doing the kriya. It is advised that they only do a few rounds of this yoga practice.
• Back pain, anxiety, and depression among people are considered Nauli Kriya as not a good enough practice. Similarly, people with nausea, vertigo, acute pain, dizziness, and migraine in their neck, legs, arms, shoulders, and back must avoid it.
• For the kriya, it is very important that a proper balance is developed between breath and body. People willing to do this form of yoga must be prepared to perform it at the culmination of absolute exhalation. The state must be continued for quite some time till the breath is retained externally. 

Also Read – 200 Hour Ashtanga Vinyasa Yoga Teacher Training Rishikesh

Conclusion

In today’s time, everyone wants to look fit and healthy. In Sanskrit texts, a person with good health has been defined in various interesting manners. A healthy person with a good personality has body parts such as balivarad sakand (bull-like shoulders), kambu greeva (shell-like neck), kseen kati (waist that is thin), peen vaksha (muscular chest), and guru nitamb (heavy buttocks). Yoga is a pristine experience that helps in achieving this dream of a perfect body. A well-known form of it, called the Nauli Kriy, has far-reaching benefits for the human body. The Nauli Kriya benefits the physique and food digestion in the body for better health. It also activates the important chakras in the body. 

The functioning of all the abdominal organs in a proper way keeps us focused on our goals in everyday life. Indeed! It is an art we all need to learn and practice with good care.