Greetings to all of you with a smile!
Welcome to our program “One Step from Health to Happiness.” In our last session, we explored Agnisar Kriya and Uddiyana Bandha. Today, let’s move forward with Nauli Kriya, the next step in our journey toward holistic wellness.
Introduction to Nauli Kriya
As outlined in Maharishi Patanjali’s Ashtanga Yoga, the yogic path consists of several steps like Yama, Niyama, Asana, Pranayama, and more. In a similar sequence, the Gheranda Samhita describes six purification practices known as Shatkarma: Dhauti, Basti, Neti, Nauli, Tratak, and Kapalabhati. These practices purify the body, with Nauli Kriya specifically focused on cleansing and strengthening the stomach. It is also known as Lauliki Kriya.
Steps of Nauli Kriya
- Madhya Nauli
Stand with balanced posture, placing equal weight on both feet. Place your palms on your thighs, lean forward slightly, and attempt to pull your abdominal muscles to the center. - Left Nauli
Shift all abdominal muscles to the left side by applying gentle pressure on the left thigh. - Dakshina Nauli
Similarly, apply gentle pressure on the right thigh to pull all abdominal muscles to the right side. - Nauli Sanchalan (Bhramar Nauli)
With both hands on the knees, rotate your abdominal muscles from right to left and then from left to right. Repeat both clockwise and counterclockwise rotations equally.
Benefits of Nauli Kriya
- Enhances Digestive Power: Strengthens the stomach muscles and digestive system.
- Relieves Constipation: Helps alleviate constipation by massaging abdominal organs.
- Supports Weight Loss: Contributes to reducing belly fat.
- Alleviates Gas Problems: Eases gas-related issues while toning abdominal muscles.
Precautions
- Practice Nauli Kriya on an empty stomach only.
- Avoid this practice if you have high body heat or bile dominance.
- Pregnant women and individuals with hernias or recent abdominal surgeries should refrain from practicing.
- Women should avoid Nauli Kriya during menstruation.
- People with back pain should also avoid Nauli Kriya.
Post-Practice Tip
After practicing Nauli Kriya, enjoy a glass of warm milk mixed with two spoons of ghee, dry ginger, and black pepper. This combination strengthens the abdominal muscles from within. Practice Nauli Kriya in repetitions of seven: seven clockwise rotations and seven counterclockwise.
Thank you, and with heartfelt gratitude!
Stay happy, keep smiling, and may God bless you with health and joy! 🙏
Yogacharya Dhakaram
Founder, YogaPeace Institute
