Nauli Kriya

Nauli is regarded in many Hatha Yoga lineages as the most challenging of the six Shatkarma practices to master. It involves isolating the central abdominal muscles — specifically the rectus abdominis — and rotating them in a circular motion while retaining the breath outside. When performed correctly, it produces a visible churning movement in the abdomen that massages every abdominal organ simultaneously. The Hatha Yoga Pradipika states: “Nauli is the foremost of all the Hatha practices.”

The Three Stages of Nauli

Nauli is learned in three stages, each building on the previous:

1. Madhyana Nauli (central isolation): Both columns of the rectus abdominis are drawn forward and held centrally while the rest of the abdomen is drawn back. This creates the appearance of a vertical ridge running down the centre of the belly.
2. Vama Nauli (left isolation): Only the left column is drawn forward while the right side remains relaxed and pulled back. Weight is shifted to the left leg to assist.
3. Dakshina Nauli (right isolation): Only the right column is drawn forward. Weight shifts to the right leg.

Once all three stages can be performed separately, the practitioner alternates rapidly between Vama and Dakshina Nauli, creating the churning rotation. This is full Nauli.

Prerequisites

Nauli should not be attempted without first mastering two foundational practices. The first is Uddiyana Bandha — the full abdominal lock in which the entire abdominal wall is drawn up and in during external breath retention. The second is Agnisara Kriya — the rapid pumping of the abdomen. These two practices develop the muscular awareness and breath control that Nauli requires. Students who try to learn Nauli without these foundations struggle significantly, while those who come with a strong Uddiyana and Agnisara practice often achieve basic Madhyana Nauli in the first or second session.

How to Learn Nauli — Step by Step

1. Begin in the Agnisara standing position: feet hip-width, knees slightly bent, hands on the lower thighs.
2. Take a full breath in, then exhale completely. After full exhalation, do not breathe in.
3. Apply Uddiyana Bandha: draw the entire abdominal wall sharply upward and inward. The belly hollows out completely.
4. From this position, allow only the central muscles to drop forward. The transverse abdominis and obliques remain contracted and drawn in; only the rectus abdominis protrudes. This is Madhyana Nauli.
5. Shift your weight slightly to the left leg, press that hand down harder, and draw only the left rectus column forward. Practice Vama Nauli.
6. Shift weight to the right and practice Dakshina Nauli.
7. Alternate left and right in a flowing sequence to create the rolling motion.
8. When you need to breathe, relax the abdomen fully and inhale slowly before lifting the torso.

Benefits

• Massages all abdominal organs: The rolling motion of the rectus abdominis squeezes and releases the stomach, liver, spleen, pancreas, small intestine, and large intestine in sequence. No other yoga technique produces this comprehensive internal massage.
• Stimulates the enteric nervous system: The gut has its own extensive nervous system. The mechanical pressure and release during Nauli stimulates nerve endings throughout the digestive tract, improving overall gut function.
• Corrects constipation and sluggish digestion: The direct manipulation of the intestines is arguably the most effective non-pharmaceutical treatment for chronic constipation.
• Awakens Manipura Chakra: In yogic anatomy, the solar plexus centre (Manipura Chakra) governs willpower, digestion, and energy metabolism. Nauli, which targets this region precisely, is considered the primary practice for activating Manipura.
• Removes excess fat in the abdominal region: The sustained practice of Nauli, combined with proper diet, gradually reduces excess adipose tissue in the abdomen by improving circulation and metabolic activity in that region.

Contraindications

• Do not practise during pregnancy.
• Avoid during menstruation, as the strong intra-abdominal pressure can increase menstrual flow and cramping.
• Those with hernias, peptic ulcers, high blood pressure, or recent abdominal surgery should not practise Nauli.
• Always practise on a completely empty stomach.

Nauli at Medhya Laya

Nauli is taught in the 200-hour and 300-hour teacher training programs at Medhya Laya. Students spend several sessions building toward the full practice, working progressively through Uddiyana Bandha, Agnisara Kriya, and then the three stages of Nauli. While some students achieve the full rotating Nauli within the program, others take months of independent practice afterward. The teachers at Medhya Laya are patient with this process — they know from experience that Nauli requires muscular awareness that simply needs time to develop.