{"id":2856,"date":"2025-12-03T11:04:31","date_gmt":"2025-12-03T11:04:31","guid":{"rendered":"https:\/\/www.himalayanyogashram.com\/blog\/?p=2856"},"modified":"2026-02-17T11:05:08","modified_gmt":"2026-02-17T11:05:08","slug":"what-is-nauli-kriya","status":"publish","type":"post","link":"https:\/\/www.himalayanyogashram.com\/blog\/what-is-nauli-kriya\/","title":{"rendered":"What is Nauli Kriya: Steps & their Benefits"},"content":{"rendered":"\n

What is Nauli Kriya, and what are the benefits of Nauli Kriya? <\/h2>\n\n\n\n

If you have ever been a part of a Yoga Teacher Training course, then you might be aware of the Nauli Kriya, but if not, then here is a detailed overview. Nauli Kriya is also known as a technique of Shatkarma. Shatkarma means self-cleansing. It is a method that has been used by the yogis for decades to clean their abdomen. <\/p>\n\n\n\n

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This is a holistic cleansing method taught in yoga teacher training and other similar yoga courses. This is a very vital treasure that every yogi has. This is an art of cleaning the body using the yogic wisdom. In this blog, we explore more about this mystic method of self-cleansing and learn the benefits of Nauli kriya. So, let\u2019s first understand what it is and how it works! <\/p>\n\n\n\n

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What is Nauli Kriya?<\/h2>\n\n\n\n

Mentioned in Hatha Yoga Pradipika by one of the most profound Indian Yogis, Swatmaramaji, Nauli Kriya is a cleansing method of the abdomen. This method starts with Uddhiyana Bandha, where you have to lift the muscles of your abdomen to the highest point. Now the diaphragm is in its utmost position. After that, Jalandhara Bandha is done, which is the chin lock. You will also need to perform Agnisar to activate the abdominal fire. <\/p>\n\n\n\n

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Then starts the real Nauli Kriya! You have to stand keeping both legs apart. Now inhale and then exhale using your mouth. Now bend forward using your knees. Keep your hands on your thighs. Keep your head and back upright. You can relax your abdominal muscles.  You need to pull your navel inside as if it will reach the spinal cord. Now start contracting your abdomen. Do this at least fifteen times. Now inhale and start. This gives a great massage inside your abdomen and helps in cleaning. <\/p>\n\n\n\n

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The Benefits include: <\/strong><\/p>\n\n\n\n

1.<\/strong> It creates a negative motion in the abdomen and flushes out the aste material and cleanses your abdomen.\u00a0<\/p>\n\n\n\n

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2.<\/strong> It creates a contraction in the tummy and supplies the blood supply to various body organs, and heals them.<\/p>\n\n\n\n

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3. <\/strong>It massages the internal organs and enhances the working of the glans.<\/p>\n\n\n\n

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4.<\/strong> It activates the Manipura chakra and ensures the clearing of any blockage.<\/p>\n\n\n\n

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5.<\/strong> It strengthens and cleanses the liver, spleen, gall bladder, biliary area, intestines, and other abdominal organs.\u00a0<\/p>\n\n\n\n

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6. <\/strong>It releases the abdominal fir, also called gastric fire.\u00a0<\/p>\n\n\n\n

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7. <\/strong>It expels the toxins from the body.<\/p>\n\n\n\n

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8.<\/strong> It helps in losing weight<\/a><\/strong>.<\/p>\n\n\n\n

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9. <\/strong>It develops the strength of the core.\u00a0<\/p>\n\n\n\n

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10.<\/strong> It ensures a great flow of the \u2018pranayama<\/a><\/strong>\u2019 <\/em>energy.\u00a0<\/p>\n\n\n\n

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Types of Nauli Kriya<\/h2>\n\n\n\n

There are different types of Nauli Kriyas. You can perform these variations as well:<\/p>\n\n\n\n

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1- Dakshina Nauli:<\/strong> When the contraction is performed on the right side of the abdomen, it is called Dakshina Nauli. <\/p>\n\n\n\n

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2- Madhya Nauli:<\/strong> When the kriya is done on either part of your abdomen, it is called Madhya Nauli.<\/p>\n\n\n\n

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3- Vama Nauli:<\/strong> When the contraction is done on the left area of the abdomen, it is said to be Vama Nauli. <\/p>\n\n\n\n

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Read More: 10 Best Health Benefits Of Exercises For Body Fit<\/a><\/em><\/strong><\/p>\n\n\n\n

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Can Beginners Practice Nauli Kriya?<\/h2>\n\n\n\n

If you are a beginner or even an experienced one, always keep the following in mind:<\/p>\n\n\n\n

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1.<\/strong> Always practice this under the guidance of an expert yoga instructor.\u00a0<\/p>\n\n\n\n

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2. <\/strong>Try practising Nauli early morning when your tummy is clear, and you haven\u2019t had food for at least.\u00a0<\/p>\n\n\n\n

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3. <\/strong>Do not overdo Nauli. It can cause problems like indigestion and loose motions.\u00a0<\/p>\n\n\n\n

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4. <\/strong>If you are above the age of 40 years, always practice under an expert\u2019s guidance.<\/p>\n\n\n\n

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5.<\/strong> In case of an inflamed tummy, do not practice this without consulting an expert yoga guru.<\/p>\n\n\n\n

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6.<\/strong> In high blood pressure, never practice Nauli.<\/p>\n\n\n\n

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7.<\/strong> Children below the age of fourteen years should not practice Nauli.<\/p>\n\n\n\n

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8.<\/strong> Do dont perform Nauli if you’re pregnant.\u00a0<\/p>\n\n\n\n

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9.<\/strong> After meals, wait for at least 5 hours to perform Nauli Kriya.\u00a0<\/p>\n\n\n\n

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10.<\/strong> Even if you are consistent in the practice, be gentle. Do not overexert.\u00a0<\/p>\n\n\n\n

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11. <\/strong>Make sure you are breathing correctly during the practice.\u00a0<\/p>\n\n\n\n

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12.<\/strong> Keep your posture right; otherwise, the whole kriya will go to waste.\u00a0<\/p>\n\n\n\n

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How to incorporate Nauli Kriya in your yoga routine?<\/h2>\n\n\n\n

You can always make Nauli Kriya a part of your yoga routine. You can practice in Padmasana, <\/em>or you can also practice Nauli Kriya in Siddhasana. <\/em>You can also perform a Sun Breath Yoga Sequence <\/em>to cherish the yogic variation of Nauli Kriya. These variations are great for merging Nauli Kriya with the yoga and pranayama postures. It helps in releasing emotional stress and ensuring good mental health. It also helps in attaining great physical health. <\/p>\n\n\n\n

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Read More: Circle of Joy \u2013 a sequence for maintaining a healthy spine<\/a><\/em><\/strong><\/p>\n\n\n\n

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Conclusion- Is Nauli Kriya right for you?<\/h3>\n\n\n\n

Nauli Kriya is a method of churning the abdomen in order to drain the waste and ensure good blood flow to the abdominal organs. This heavy blood supply to the various abdominal organs helps in healing the organs naturally. This is a holistic Shatkarma Cleansing method that every yogi performs to create powerful and strong abdominal and gut health. Everything is connected to the gut. When your gut is healthy, then your body and mind remain healthy. Any issue in your gut can ruin your mental peace and make your body prone to various ailments. This is a method of creating a holistic environment in your gut and related organs to keep them balanced and healthy. <\/p>\n\n\n\n

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Especially, if you are above 14 and below the age of 40, if you do not have a blood pressure problem, if you are not having any inflammation, and if you have an experienced yoga instructor as your mentor then yes, you can definitely practice this cleansing. Yogis perform this abdominal internal massage technique to stay healthy and release toxins all day from the gut. It is the most common Kriya they follow to live disease-free and medicine-free. You can incorporate this in your routine, but under proper guidance. Just go slow and be consistent.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you have ever been a part of a Yoga Teacher Training course, then you might be aware of the Nauli Kriya, but if not, then here is a detailed overview. Nauli Kriya is also known as a technique of Shatkarma. Shatkarma means self-cleansing. It is a method that has been used by the yogis for decades….<\/p>\n","protected":false},"author":1,"featured_media":2867,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts\/2856"}],"collection":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/comments?post=2856"}],"version-history":[{"count":11,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts\/2856\/revisions"}],"predecessor-version":[{"id":3091,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts\/2856\/revisions\/3091"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/media\/2867"}],"wp:attachment":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/media?parent=2856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/categories?post=2856"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/tags?post=2856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}