Nauli Kriya | What it is, benefits + how to perform
/Hallo everyone and welcome to an extra special fitness post. I didn’t know whether to categorize this as a health or fitness post but as it works the core quite intensely and you can do it every day as a finisher to your workout I thought it would be more appropriate as a fitness post. First I’d like to lay out exactly what Nauli is, then some of the benefits of making it a part of your daily routine, and lastly how I’ve been practicing in different phases to work up to the final execution.
So, what is Nauli?
“Nauli is one of the kriyas or shatkarma (cleansing exercises) from yoga. The exercise is claimed to serve the cleaning of the abdominal region- digestive organs, small intestine- and is based on a massage of the internal belly organs by circular movements of the abdominal muscles [1].”
“Derived from the Sanskrit root kri (to do), kriya is an action or effort like a series of postures, breath, and sounds that work to manifest a specific goal. Joined with nauli, from the Sanskrit roots nau (boat) and li (to cling to), nauli kriya is a technique for abdominal massage that involves the abdominal organs and muscles moving laterally and vertically in a wave-like motion. It is well illustrated as a process like the pitching of a boat in a stormy sea [2].”
What are the benefits of this alien-looking practice?
Strengthens and tones the abdominal wall. This is what initially drew me to the practice. As I watched people perform the deep breathing I couldn’t help but stare in awe at the incredible control they exhibited over their abdominal region. As with most things, the more you practice (correctly), the more you progress. I’ve been incorporating nauli breathing into my morning routine for about 4 weeks now and have noticed huge improvements in my core- not only aesthetically but also the level of engagement in my asana practice.
The same can be true for any of you with a consistent yoga practice or fitness routine. More core recruitment is always welcome as it stabilizes your movements and protects your spine. You may also find many of the balancing postures (e.g. handstand, crow, unilateral movements) become easier.
Regulates and stimulates digestion. This one may not be the most pleasant to discuss but nauli does wonders for your poo :) by massaging the internal organs, specifically those related to the digestive process. In fact, “The Kaivalyadhama Yoga Research Centre in India describe the effect as strengthening “the secretions of gastric juice including endocrine and exocrine functions of the pancreas” [3]. So, next time you feel a bit blocked up, instead of reaching for that heavy duty laxative try doing some intentional breath work and see if things start flowing ;)
Turns the chakras upwards. In spiritual terminology, a chakra that is not activated is visualized as a lotus flower facing down towards the earth. The internal upward draft of prana created by a Nauli practice helps to turn the lotuses up towards the crown chakra. When the chakras are facing up, Kundalini energy can be awakened and drawn upwards during meditation. The result is that deep, meditative states come much more easily when you sit down to practice [3].
How to practice:
It’s quite a difficult exercise, often taking years for a practitioner to master, so there are several steps that one can use to progress. Of course I recommend working with a teacher or advanced yogi to learn correct technique and to avoid hurting yourself. That being said, there are a few preparatory steps to become comfortable with before you jump into isolating each side of your abdomen:
The Bandhas – it is recommended that students are well-trained in jalandhara bandha (throat lock) and uddiyana bandha (abdominal lock) prior to learning and practicing nauli kriya [2]. Knowing how to engage these “locks” will mean that you’ll be able to direct your focus and concentration to the areas of your abdomen that you wish to engage during nauli kriya. Another important aspect is the “practice of bahya kumbhaka (breath retention after exhalation)” as breathing will disengage the locks [2]. Once you’ve practiced the locks (both throat and stomach) and the breath retention after exhalation, you may begin to practice isolating specific areas of the abdomen.
A few words of caution:
Do not practice if pregnant or trying to conceive.
Do not practice nauli while menstruating.
Practice on an empty stomach, preferably first thing in the morning or 5-6 hours after eating.
Do not practice if you have problems related to the kidney (i.e. kidney stones or gall stones)
The full process includes [2]:
Start in Tadasana (Mountain pose) with the feet about hip-width distance or wider.
Bend the knees slightly and hinge gently forward at the hips.
Maintain straight arms and place the hands above the knees, resting on the thighs, and allow the fingers to spread naturally.
Lower the chin to rest gently on the top of the breastbone/sternum and in-between the collarbones.
Inhale comfortably and exhale quickly to force out all the air from the lungs, practice bahya kumbhaka (breath retention after exhalation) and uddiyana bandha (belly lock: pulling the belly button towards the spine as much as possible and holding), and gently push and isolate the rectus abdominal muscles forward. Hold for 5-10 seconds.
Relax the rectus abdominal muscles and inhale slowly.
Repeat steps 1-6 isolating the right side of the rectus abdominal muscles, then repeat steps 1-6 isolating the left side of the rectus abdominal muscles.
Thank you for stopping by this week to read about this special yoga technique. I hope that you all took something valuable away and can start incorporating this, or some similar breathing practice, into your routine.
See you all here next Tuesday for a new blog!
Xoxo,
Alexandra
Sources:
“Nauli.” Wikipedia, Wikimedia Foundation, 7 June 2019, en.wikipedia.org/wiki/Nauli.
Beisecker, Ling. “It's Not ‘Alien Yoga’-It's Nauli Kriya, and Here's How to Do It.” DOYOUYOGA.COM, 31 May 2017, www.doyouyoga.com/its-not-alien-yoga-its-nauli-kriya-and-heres-how-to-do-it-19742/.
Natalie. “9 Weird and Wonderful Benefits of Nauli Kriya.” Ashtanga Yoga Girl, 30 July 2019, ashtangayogagirl.com/nauli-kriya-benefits/.