What is Nauli?
Nauli is one of the Hatha Yoga Kriyas known as Shatkarmas.
It comes the root word Nala or Nali that means ‘hallow stalk’.
It is also called as Lauliki Karma or Lauliki Kriya, which means ‘to move hither and thither’.
Nauli is divided into 3 main stages.
Madhyama Nauli (Central Abdominal Contraction), Vamana Nauli (Left Isolation), and Dakshina Nauli (Right Isolation).
All the Shatkarmas are at an advanced level, the reason why we say it is advanced is that it mostly concerned with the energy level rather than at the physical level.
When the changes happen at the energy system, naturally improvements get reflected at the physical level too.
This is an advanced level Shatkarma which can be performed by the one who is already been practicing the yogasanas or pranayamas taught in our previous sections.
Do check out our yogasanas section to learn yogasanas from scratch to advanced level.
Do check out our pranayamas section to learn pranayamas from scratch to advanced level.
The practitioners of yoga who is been practicing for a few years will get a huge benefit out of it.
However, there is nothing wrong with practicing this Nauli Kriya as a beginner under the guidance of a teacher.
Nauli’s main effect is at the abdominal part and Solar Plexus (Manipura Chakra).
Do check out Nauli Types for more information about the different types of Nauli.
Most amazing 12 benefits of Nauli Kriya
Things required to practice the Nauli?
There is nothing needed to perform this Kriya except your abdomen. 🙂
Let us now look into how can we perform each stage of the kriya one by one.
How to Perform Nauli?
This Shatkarma Kriya has four stages.
- Madhyama Nauli.
- Vama Nauli.
- Dakshina Nauli.
- Abdominal Churning or Rotation.
How to do Madhyama Nauli?
This is the first stage of the kriya which focuses on central abdominal contraction.
Remember, you need to perfect this practice before going to the next stage.
How to do Vama Nauli?
This is the second stage of the kriya which focuses on the left part of your abdominal area.
How to do Dakshina Nauli?
This is the third stage of the kriya which focuses on the left part of your abdominal area.
Proceed to abdominal rotation or churning only after perfecting this practice.
Abdominal rotation or churning
This is the fourth stage which is considered to be an advanced level in Nauli Kriya.
This has to be attempted only when you master the above three stages of Shatkarma.
NOTE: Please watch the video and you will find the nauli kriya @3:09.
Follow-up Yoga Kriyas after Nauli Kriya
You can do any of the 5 yoga kriyas after or before doing Nauli Kriya.
Do check out them for more information on list of all Yoga Kriyas.
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