Nauli Yoga


Nauli Yoga is an ancient yogic practice that involves the use of breath and abdominal muscle contractions to cleanse and strengthen the internal organs and stimulate energy flow in the body. This practice has been used for centuries by yogis for overall health and wellness, including to promote physical health, detoxify the body and sharpen mental clarity. Nauli yoga is considered a core Hatha Yoga practice, as it works directly on building strength in the core muscles of the torso. It requires focused breathing, specific abdominal muscle engagement, and most importantly – an attitude of patience.

The main benefits associated with Nauli Yoga are increased strength and stabilization for both abdominal muscles as well as deeper internal organs, improved digestion, increased focus, easier elimination of waste products from the body like toxins, improved circulation throughout all tissues of the body, improved immunity through stimulation of internal organ functions and more efficient absorption of nutrients across all organs; improved clarity in mind-body connection; relaxation and restorative sleep patterns plus enhanced mental clarity resulting in better overall cognitive functioning. Overall this ancient discipline provides benefits that help counteract many common issues like chronic fatigue syndrome (CFS), depression, digestive disorders, anxiety disorders or even cardiovascular conditions.

Definition of Nauli Yoga

The word ‘Nauli’ is taken from the ancient Sanskrit practice Nauli Kriya. It has its roots in hatha yoga, which dates back to at least the 15th century CE. In Nauli Kriya, practitioners use a combination of deep abdominal contracting and inner body balancing to manipulate and cleanse the digestive organs of impurities. It is also said to aid in strengthening and toning the abdominal muscles.

Historically, this practise was reserved for Yogis and Sadhus who had dedicated their lives to meditation and asceticism. This practice was not understood by most nor were its many benefits known until recently as western societies began to adopt more yogic elements in fitness practices due to increased awareness of holistic health solutions. Now it is commonly accepted among yoga enthusiasts as an excellent exercise for obliques, abs and other core workouts.

Benefits of Practicing Nauli Yoga

Nauli yoga is an ancient form of yoga practice that focuses on the core abdominal muscles. It has many benefits, which include improved digestion, increased core strength, and even stress release. The practice strengthens and tones the abdominal region by using deep breathing techniques and engaging the internal organs through controlled movements of the abdomen.

In Nauli yoga practice, practitioners focus on using their diaphragm to draw energy up into the ribcage while contracting their stomach muscles one side at a time in a rhythmic motion outward and inward. This technique is believed to help strengthen both the internal and external abdominal wall by increasing blood flow to this area of the body. Practicing Nauli yoga may also help improve digestive function because it encourages better circulation to the intestines and other organs located in this area of the body, so they can be worked more efficiently. Additionally, these same movements can help improve posture by engaging deep core muscles and providing additional stability which supports spine alignment.

Other potential benefits associated with practicing Nauli Yoga may include greater concentration and awareness due to heightened cortisol levels, as well as reduced anxiety by calming and soothing both mind and body functions. The powerful act of contracting your abdominal muscles rapidly is thought to stimulate acupressure points throughout this area of your body which are believed to encourage natural healing processes among other things. Last but not least, regular Nauli Yoga practice will leave you feeling confident with stronger looking abdominals!

Pm Yoga Sequence

Types of Nauli Yoga

Nauli Yoga is an ancient yogic practice that helps to improve the body’s strength and also detoxifies it. It is an abdominal massage technique that involves repetitively contracting and relaxing the abdominal muscles while inhaling and exhaling deeply. This technique of yoga includes three types, namely Dhauti, Basti, and Kapalbhati.

Dhauti is practiced for abdominal cleansing. In this practice, a cloth is used to massage and clean the stomach area by inducing mild pressure with both hands on either side of the navel. This helps to stimulate the internal organs in order to remove waste from the body.

Basti is basically a yoga-inspired exercise in which one practices holding their breath while bending over at the waist repeatedly until all large chunks of solid waste are expelled from their system.

Kapalbhati involves practicing fast breaths; usually about 30-45 seconds each set. The goal here is to achieve clarity in one’s mind through increased oxygen intake brought on by rapid breathing as it promotes blood circulation throughout the body. All these three techniques help to strengthen and detoxify both the physical and mental body providing overall health benefits.

Preparations for Practicing Nauli Yoga

Nauli Yoga is a form of yoga originating from India. It requires more advanced yogic postures and movements due to the difficulty of the breathing, abdominal, and pelvic maneuvers involved.

In order to properly practice Nauli Yoga, one must first undertake specific preparations. Breath control is essential to ensure yoga postures and movements are executed correctly. Inhale deeply through your nose and exhale slowly out of your mouth with a long, steady breath. This helps create the focus needed for all subsequent actions.

Next, those who wish to practice Nauli must lock their abdomen inside their ribcage using diaphragmatic (belly) breathing. Diaphragmatic breathing requires conscious effort and requires you to use your core muscles in order to engage the diaphragm which is situated at the bottom of your ribcage.

Finally, it’s important that diet is taken into consideration when practicing Nauli Yoga as it will help support digestion and remove toxins from your body; a regular diet should consist of raw vegetables, fruits, nuts and seeds with minimal eating after 7pm or before 8am helps enable easier concentration on the nauli practice and increased digestive energy can be experienced when practiced before meals.

Steps for Performing Nauli

1. Start by sitting in a comfortable position such as Padmasana or Vajrasana.

2. Take a deep inhalation and exhale partially, retain a small amount of air inside your lungs and draw the stomach muscles inwards towards the spine.

3. Gradually shift your breathing to shorter, slower cycles of inhaling and exhaling. You will begin to feel your abdominal muscles shaking internally.

4. Now, focus all your awareness on the lower part of your abdomen region just above the navel area and slowly start to exert an upwards pressure using your abdominal muscles from within until you achieve an outward concave shape. This is called Uddiyana Bandha or Nauli Lock.

5. Once you’ve locked the nauli hold it for a few seconds before gradually releasing to its original position/ relaxed state with every exhalation until all tention has been released from your abdominal area followed by one deep inhalation letting go of any tension left behind in order for complete relaxation of your body.

Guidelines for Safe and Effective Nauli Yoga

1. Focus on engaging the abdominal muscles ” Visualizing a band of energy encircling your torso is a good place to start. Concentrate on that area and begin to draw the muscles inwards and downwards with each exhalation.

Yoga With Adriene Day 15

2. Start by lying down flat on your back with your feet firmly planted on the ground and the palms of your hands facing up. Make sure you are comfortable before trying nauli yoga- it is hard to concentrate when in discomfort or pain so make sure you have a relaxing environment as well as aligning any tense joints beforehand.

3. Move slowly into the practice and be mindful- Breath fueled every step of the way creates harmony between movements and breath, helping to reduce any feeling of unease or distress while performing Nauli Yoga (and any other type of yoga).

4. Hold poses for short periods – Instead of rushing through, take small moments within each posture practicing diaphragmatic breathing; filling the lungs in a slow rhythmical way and with greater efficiency giving more time to focus on how you move through Nauli bands correctly bringing greater results without overdoing it.

5. End gradually” This will also help minimize discomfort as well as easing out of nauli yoga instead of rushing off from all that intense contraction abruptly; again using diaphragmatic breathing can help synchronize these exit flows too!

Potential Challenges of Nauli

Nauli Yoga is an advanced form of Kriya Yoga that many yogis practice to strengthen the core and improve digestion. Nauli works by flexing, rolling and contracting abdominal muscles to create a wringing action in the abdomen. It is important to be mindful when practicing this type of yoga, as it can cause uncomfortable abdominal pain and digestive distress if done incorrectly or if done too aggressively. Additionally, those with a history of ulcers or other digestive issues may want to avoid Nauli altogether in order to limit the potential stomach distress. The risk for over-doing it increases for more experienced yogis who are used to deeper stretches and poses; thus, taking classes from an experienced instructor will help ensure correct technique and safety. Taking breaks between sessions is also advisable to allow the abdominal muscles time to relax between exercises. All in all, Nauli has many excellent health benefits but moderation is key.


Nauli Yoga offers significant benefits for mind and body. Practicing this ancient yogic discipline can help to open and activate the core muscles of the abdominal area, allowing them to function at their peak. This can enhance your overall posture, giving you a tall, strong sense of well-being and improved spinal health. Additionally, it is believed that Nauli yoga helps to improve digestion by massaging the internal organs in beneficial ways. It also has energizing effects on the nervous system, calming the mind while enlivening stagnant energy within the body. With regular practice of this yoga form one can see greater harmony between their energies both internally and externally. Ultimately, Nauli Yoga offers an invigorating journey into a higher level of consciousness as disciplined practice empowers one with vitality and strength through purification of the body, mind and soul.

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