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Uddiyana bandha, performed in nauli.
Nauli is one of the six Shatkarmas, purifications used in traditional hatha yoga.[1]

Nauli is one of the kriyas or shatkarmas, preliminary purifications, used in yoga. The exercise is claimed to serve the cleaning of the abdominal region - digestive organs, small intestine- and is based on a massage of the internal belly organs by a circular movement of the abdominal muscles.[2][1] It is performed standing with the feet apart and the knees bent.[3]

The 15th century Hatha Yoga Pradipika claims that Nauli (magically) removes all diseases.[1]

Nauli is an exercise of classical hatha yoga;[1] it is not often taught in yoga as exercise. There are four steps, which are learned one after another:[4]

  1. the abdominal lock, uddiyana bandha: the lungs are emptied, and the abdomen is pulled inwards and upwards under the lower edge of the ribcage[5]
  2. madhyana nauli: only the central muscles of the abdomen are contracted[5]
  3. vama nauli: only the left muscles of the abdomen are contracted[4][5]
  4. daksina nauli: only the right muscles of the abdomen are contracted.[4][5]

See also[edit]


  1. ^ a b c d Mallinson & Singleton 2017, pp. 49-50, 71-79.
  2. ^ "How to Perform Nauli". Shree Bindu Sewa Sansthan, India. 10 March 2017. Retrieved 10 March 2017.
  3. ^ Walford, Lisa (12 April 2017) [2007]. "Benefits of Nauli". Yoga Journal. Retrieved 19 August 2019.
  4. ^ a b c Beisecker, Ling. "It's Not "Alien Yoga"—It's Nauli Kriya, and Here's How to Do It". Do You Yoga. Retrieved 19 August 2019.
  5. ^ a b c d "What is Nauli?". (non-profit). Retrieved 19 August 2019.


External links[edit]