{"id":17022,"date":"2025-04-04T13:25:00","date_gmt":"2025-04-04T07:55:00","guid":{"rendered":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/?p=17022"},"modified":"2026-10-05T10:34:12","modified_gmt":"2026-10-05T10:34:12","slug":"nauli-kriya-steps-benefits","status":"publish","type":"post","link":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/nauli-kriya-steps-benefits\/","title":{"rendered":"Nauli Kriya: Meaning, Types, Steps, Benefits & Precautions"},"content":{"rendered":"\n

Nauli Kriya<\/strong> is one of yoga’s most striking practices to watch and one of its most demanding to learn. With the breath held out, the abdominal muscles are isolated and rolled side to side, creating a movement that looks almost impossible. It’s part of the Shatkarmas<\/a>, yoga’s traditional six cleansing practices \u2014 and it asks for patient preparation through Uddiyana Bandha and Agnisara Kriya first. In this guide, we’ll meet Nauli Kriya with care, walk through the build-up sequence, and be honest about who should approach it and who should wait.<\/p>\n\n\n\n

Nauli<\/strong> (also called Nauli Kriya<\/strong> or Nauli yoga<\/strong>) is a Hatha Yoga cleansing technique where you hold the breath out, isolate the two long abdominal muscles (rectus abdominis), and roll them from side to side like a wave. It is one of the six Shatkarmas. It is traditionally practised to support digestion and build core control, and should be learned from a qualified teacher.<\/p>\n\n\n\n

\"Nauli<\/figure>\n\n\n\n

What Is Nauli? Meaning in English<\/h2>\n\n\n\n

Nauli in English<\/strong> is usually described as “abdominal churning” or “abdominal rolling.” The word comes from the Sanskrit nala<\/em>, meaning a tube or pipe, because the isolated abdominal muscle stands out like a vertical tube. Kriya<\/strong> means action or process. So the Nauli meaning<\/strong> is simply “the churning action of the abdomen.”<\/p>\n\n\n\n

While doing Nauli Kriya, the organs in the stomach are moved vertically and transversely, creating a wave-like movement. You can imagine it like a boat rolling on a rough sea.<\/p>\n\n\n\n

Nauli in the Classical Yoga Texts<\/h3>\n\n\n\n

In the Gheranda Samhita<\/em> (1.52), Nauli is called Lauliki<\/strong>. The text describes moving the stomach and intestines with force from one side to the other, and says this practice removes disease and strengthens the digestive fire.<\/p>\n\n\n\n

The Hatha Yoga Pradipika<\/em> (2.33\u20132.34) describes it this way: with the shoulders bent forward, rotate the abdomen left and right with the speed of a whirlpool. The text calls Nauli the crown of Hatha Yoga practices and says it awakens weak digestion.<\/p>\n\n\n\n

Nauli also has a practical role in the Shatkarmas. It is needed to perform Basti<\/strong>, the yogic colon cleanse, in which water is drawn into the large intestine using the suction created by Uddiyana Bandha and Nauli.<\/p>\n\n\n\n

Note: The classical texts describe Nauli as a remedy for many diseases. Modern scientific research on Nauli is still limited, so these descriptions should be read as traditional teachings, not medical claims.<\/em><\/p>\n\n\n\n

\"Nauli<\/figure>\n\n\n\n

Bandhas: A Must-Know Before Doing Nauli Kriya<\/h3>\n\n\n\n

Energetic locks are known as Bandhas. These locks are physical contractions that support the organs in the abdomen, spine, and pelvis. Bandhas protect the body during practices that put pressure on the core region. Before learning Nauli, it is important to be comfortable with the three Bandhas below.<\/p>\n\n\n\n

1. Mula Bandha (Root Lock)<\/h4>\n\n\n\n

In Sanskrit, “mula” means root and “bandha” means lock. Mula Bandha<\/a> is a gentle lift of the pelvic floor, the muscles between the genitals and the anus.<\/p>\n\n\n\n

Steps to follow:<\/strong><\/p>\n\n\n\n