Nauli Kriya is an advanced practice within Hatha Yoga focused on internal cleansing and abdominal control. This ancient exercise is classified as one of the Shatkarmas, or six purification procedures, detailed in classical texts like the Hatha Yoga Pradipika. Nauli involves the conscious isolation and churning of the rectus abdominis muscles. The practice is intended to stimulate and massage the abdominal organs, aiding in detoxification and fortifying the digestive system.
Establishing the Foundation
The safe practice of Nauli Kriya depends on first achieving mastery over its precursor technique, Uddiyana Bandha, or the abdominal lock. This vacuum practice draws the abdominal organs and muscles inward and upward, preparing the musculature for subsequent isolation.
To perform Uddiyana Bandha, begin standing with your feet spread about a meter apart and knees bent, toes pointed slightly outward. Hinge forward slightly at the hips, placing your palms on your thighs just above the knees. Use your hands to support your upper body weight, keeping your arms straight. This posture allows the diaphragm and abdominal muscles maximum space for movement.
Breathe deeply in through the nose, then exhale powerfully and completely through the mouth, emptying the lungs of air. With your breath suspended outside the body (Bahya Kumbhaka), perform a “false inhale.” Expand the rib cage as if drawing air in, but do not let any air enter. This action creates a strong vacuum, pulling the entire abdominal wall sharply inward and upward beneath the rib cage.
Hold this vacuum for as long as it feels comfortable without straining. The abdomen should appear deeply concave, pulled toward the spine. The practice must always be done on a completely empty stomach, typically in the morning, or at least five to six hours after a meal.
Step-by-Step Guide to Central Isolation
The first stage of muscle isolation is Madhya Nauli, or central isolation. This requires maintaining the vacuum created by Uddiyana Bandha while consciously contracting the central abdominal muscles. The starting position remains the same: breath held out, abdomen pulled in and up under the ribs.
While holding the Uddiyana Bandha, focus on the rectus abdominis muscles running vertically down the center of the abdomen. Exert a conscious effort to contract these central muscles, pushing them forward slightly while keeping the rest of the abdominal area drawn inward. This action causes the rectus abdominis to protrude as a vertical, tubular band in the middle of the sunken abdomen.
The goal is to create a clearly defined, rope-like column of muscle running from the sternum toward the navel. Hold this static Madhya Nauli for a few seconds, or for as long as the breath can be comfortably retained.
To release the practice, first relax the central abdominal muscles. Then, slowly release the Uddiyana Bandha vacuum by allowing the abdomen to drop forward. Raise the head to release the throat lock (Jalandhara Bandha), and inhale very slowly and gently through the nose. Take a few deep, normal breaths between rounds to fully recover.
Developing the Abdominal Churning
Once Madhya Nauli is established, the next step is to learn the unilateral isolation techniques: Vama Nauli (left isolation) and Dakshina Nauli (right isolation). These stages involve shifting the contracted muscle column to one side, accomplished primarily through subtle weight distribution and pressure on the hands.
To execute Vama Nauli, begin in the Uddiyana Bandha position and isolate the central column. Next, subtly shift your body weight, pressing more heavily into the left hand and slightly lifting the pressure on the right hand. This shift encourages the rectus abdominis column to contract and protrude on the left side of the abdomen.
Dakshina Nauli is achieved by shifting the body weight and pressure onto the right hand and easing the pressure on the left hand. This action causes the muscle column to isolate and protrude on the right side. Mastery of these two side isolations is the final preparatory stage before attempting the dynamic churning motion.
The full Nauli Kriya, or churning, involves smoothly moving the contracted muscle column from side to side in a rhythmic, wave-like motion. This is done by continually shifting the pressure and weight between the left and right hands. The movement should be controlled and fluid, like a boat rolling on waves.
Due to the intense internal pressure and muscular strain, specific health conditions require avoiding this practice entirely. Individuals with high blood pressure, heart issues, hernia, peptic ulcers, or gallstones should not attempt Nauli Kriya. The practice is also contraindicated during pregnancy, menstruation, and recovery from abdominal surgery.
When the breath retention can no longer be held comfortably, the churning must be stopped immediately and the position released safely. Forcing the practice risks undue strain on the respiratory and abdominal systems.