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. It is performed standing with the feet apart and the knees bent.
- the abdominal lock, uddiyana bandha: the lungs are emptied, and the abdomen is pulled inwards and upwards under the lower edge of the ribcage
- madhyana nauli: only the central muscles of the abdomen are contracted
- vama nauli: only the left muscles of the abdomen are contracted
- daksina nauli: only the right muscles of the abdomen are contracted.
- Mallinson & Singleton 2017, pp. 49-50, 71-79.
- "How to Perform Nauli". www.jaisiyaram.com. Shree Bindu Sewa Sansthan, India. 10 March 2017. Retrieved 10 March 2017.
- Walford, Lisa (12 April 2017) . "Benefits of Nauli". Yoga Journal. Retrieved 19 August 2019.
- 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.
- "What is Nauli?". Nauli.org (non-profit). Retrieved 19 August 2019.
- Mallinson, James; Singleton, Mark (2017). Roots of Yoga. Penguin Books. ISBN 978-0-241-25304-5. OCLC 928480104.