Nauli Kriya

Time for some alien yoga 👽

Nauli Kriya is used in Hatha yoga for detoxifying the abdominal organs through a stimulating massage technique, using the muscles of the stomach.

By isolating these muscles and moving the stomach, we cleanse our internal organs, the spleen, liver, gallbladder, large intestine, small intestine, kidneys, pancreas, and more.

Nauli Kriya is formed of three movements:

Vama Nauli when muscles are isolated to the left, Dakshina Nauli when muscles are contracted to the right, and Madhya Nauli when both muscles are contracted toward the center.

Vama Nauli

Dakshina Nauli

  Madhya Nauli

Nauli Kriya is not easy, sometimes it can take 3 months to a year to be able to practice this move.


How to Practice Nauli Kriya

  1. Stand wide legged, knees bent, hands on thighs. Take a deep breath in, and then force breath out with a hissing sound.
  2. Contract the Uddiyana Bandha. Hold breath and locate your abs. Contract your abs out (Madhya). Try to contract abs to the left, contract to the center, and then to the right. When you are done exhale and release.

If this is your first time, practice each move by itself, until you have it down. Please don’t strain yourself. This is an advanced practiced and can cause issues if done incorrectly. It can take 3 months to a year to get this down. It is recommended practice only 8x per 24 hours.

Good luck and if you have any questions, message me!

For more guidance, check out the definition of Nauli Kriya on Yoga Journal!



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