Nauli Kriya

Although I’m not able to perform the Nauli Kriya, I am truly fascinated by this and hope I’ll be able to share some of the things I’ve learnt while reading up about it.

What is Nauli Kriya?

  • It is one of the 6 cleansing methods used and this particular cleansing technique focuses on the abdominal massage and purification.

How is Nauli Kriya performed?

  • In order to attempt performing Nauli Kriya, it would be good to first master Uddiyana Bandha which is the upward abdominal lock.
  • Nauli requires the ability to isolate the rectus abdominis in the abdomen which are a paired muscle running vertically on the anterior wall of the abdomen.
  • Stand with feet apart, bent forward and hands on thighs.
  • Take a deep breath and blow one’s breath out (like blowing a balloon)
  • Tuck the chin in for jalandhara bandha (throat lock)
  • Contract the abdomen region inwards and upwards where there would be a ‘suction’ feeling
  • Attempt to isolate the rectus abdominis muscle and create a churning action which would require some time to master it. It may take weeks or even months so don’t be disheartened if it doesn’t happen straightaway!
  • Types of Nauli:
    • Vama – isolated contraction of left side
    • Daksina – isolated contraction of right side
    • Madhyana – isolated contraction of both sides

Benefits of Nauli Kriya

  • Massages of the internal organs (ie. Stomach, spleen, liver, large and small intestines)
  • Relieves constipation
  • Strengthens the abdominal muscles

Contraindications of Nauli Kriya

  • Should not be performed by people with hypertension, hernias, stomach ulcers or any other gastrointestinal issues
  • Do not practice during menstruation or pregnancy

When should one perform Nauli Kriya and how often can it be practiced?

  • It is ideally done on an empty stomach, especially in the early morning
  • Can be repeated about 5-6 times iin a 24 hour period
  • It should not be overdone as it can cause problems such as indigestion and loose bowels.

Looking forward to being able to do the Nauli Kriya one day 🙂

Linda Lim (YTTC200 – January 2018)

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