Have you ever heard about the phrase “Nauli Kriya”? Let us introduce you to an ancient yogic practice, a harmonious fusion of physical and mental well-being, Nauli Kriya. This transformative technique creates a mesmerizing circular motion involving isolating and churning the abdominal muscles, offering many benefits beyond its captivating visual appeal. Physically, this technique enhances organ health, strengthens the core, and aids digestion. At the same time, it bestows a sense of mental clarity, inner balance, and a refreshing surge of energy.

In the Sanskrit word Nauli, Nau means ‘boat,’ and li means ‘to cling to,’ and the word is joined by the word Kriya, which means an action or a group of actions. The Nauli Kriya technique rolls, rotates, and agitates all the muscles and nerves of the entire abdomen.

Therefore, Nauli Kriya is a remarkable practice that bridges the mind and body while revitalizing your physicality and nurturing mental resilience. Read on!

What is Nauli Kriya?

Nauli Kriya originates from Hatha Yoga, a specialized yogic cleansing and purification technique involving isolating and rolling the abdominal muscles. This process creates a distinctive churning or circular motion in the abdomen region. This intricate practice massages and tones the internal organs, particularly the digestive system.

Nauli Kriya improves digestion, stimulates various organ functions, and is known for its ability to enhance abdominal strength. This advanced yoga practice promotes overall health and well-being because it is used for physical and internal purification.

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Benefits of Nauli Kriya:

Here is a list of some of the widespread benefits of practising Nauli Kriya regularly:

  • Nauli Kriya thoroughly tones and massages the muscles, intestines, nerves, reproductive, urinary, and excretory organs in the entire abdominal area.
  • It is also considered an exercise of the stomach, liver, spleen, pancreas, urinary bladder, large and small intestine, and gall bladder, which are the internal organs.
  • The Nauli Kriya helps eliminate toxic materials from the digestive tract by increasing the gastric fire in the body.
  • This Kriya stimulates appetite, digestion, assimilation, absorption, and excretion by generating heat in the body. The Nauli also helps you lose weight and belly fat since it is considered the panacea practice and works on the abdominal muscles.
  • This technique improves mental efficiency while activating Manipura chakra, “the storehouse of prana.”
  • Nauli Kriya strengthens your immune system while harmonizing the body’s energy flow, giving you power and vigour.
  • According to a study, the practice of Nauli Kriya can help treat GERD (Gastro-Esophageal Reflux Diesease) (1).

How to Practice Nauli Kriya:

Nauli Kriya is an advanced yoga posture that may take time to master, and it is essential to practice it with caution. It is advised to learn it under the guidance of an experienced yoga teacher, especially if you are a beginner, to avoid any potential strain or injury. Here is the list of steps to practice Nauli Kriya efficiently. They are:

Step 1 – Uddiyana Bandha (Stomach Vacuum):

  • Take a deep breath in and then exhale entirely.
  • Once you exhale, bend forward slightly at the waist while keeping your hands on your thighs for support.
  • Lift your diaphragm as high as possible while pressing your hands firmly into your thighs.
  • Try to draw your abdominal muscles upward and backward toward your spine while you hold your breath.
  • Hold yourself in Uddiyana Bandha for as long as you are comfortable.
  • Release the bandha, stand upright, and breathe normally as you feel the need to inhale.

Step 2 – Madhyama Nauli (Central Nauli):

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  • You can progress to Madhyama Nauli once you are done practising Uddiyana Bandha a few times.
  • Start by isolating the central abdominal muscles by moving them from side to side. You have to imagine that you are trying to make a circular motion with the abdominal muscles.
  • Continue this motion as long as you feel comfortable. However, it might take time for beginners to master the control.

Step 3 – Vama and Dakshina Nauli (Left and Right Nauli):

  • You can isolate the left and right abdominal muscles as you are comfortable with the Madhyama Nauli.
  • Exhale entirely and then perform the Uddiyana Bandha.
  • Now, try to move the right abdominal muscles to the right and the left abdominal muscles to the left.
  • This step isolates each side alternately by creating a circular motion.
  • Try to practice this step for as long as you can maintain control.


  • Stand upright, inhale deeply, and exhale once you are done with practising Nauli.
  • Relax and breathe normally for a few moments.

Safety and Considerations:


  • Nauli Kriya should be performed only under proper guidance since it is a sensitive technique.
  • It is advised to stop practising Nauli Kriya immediately if you feel any discomfort or pain in the abdomen. You can use less and more controlled force as you practice the technique the next day with more awareness.


  • People suffering from heart diseases, hypertension, high blood pressure, hernia, gallstones, abdominal pain, constipation, and acute peptic ulcer shouldn’t attempt to practice Nauli Kriya.
  • Avoid practising Nauli Kriya if you underwent abdominal surgery.
  • Pregnant women should also avoid the Nauli Kriya practice.

Yoga is an ancient Indian science focusing on a disease’s preventive aspects, especially as an alternative medicine. Nauli Kriya is one of the most prominent yogic kriyas effective in curing diseases when practised with the basics of medicine. Therefore, to reap the benefits like improvement of digestion and avoid the disorder, it is necessary to practice Nauli Kriya regularly. Don’t forget to let us know if you found the article helpful!


1. What are the different types of Nauli Kriya?

Based on the position of the contraction of the abdominal muscle, Nauli Kriya is categorized into three types:

  • Vama Nauli.
  • Dakshina Nauli.
  • Madhya Nauli.

2. When is the best time to practice Nauli Kriya?

  • Keeping your stomach empty is necessary to practice Nauli Kriya.
  • If remaining on an empty stomach is impossible, you can practice at least 5 to 6 hours after your meals.
  • Early morning is the ideal time before consuming any food or drink.

3. What is the appropriate duration for beginners to perform Nauli Kriya?

It is essential to approach Nauli Kriya gradually and mindfully, especially for beginners.

  • Practice for around 5 to 10 seconds initially.
  • You can slowly extend the duration as you become more comfortable and your abdominal strength increases.
  • Be mindful of any pain or strain and stop if you feel uncomfortable.
  • Consider getting help from an experienced yoga instructor for proper technique and safety.

About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.