10 Benefits Of Nauli Kriya With Step-By-Step Instructions & 4 Types To Practice!

Are you experiencing digestive discomfort, seeking a strong core, or aiming to detoxify your body? Gaining the benefits of Nauli Kriya is the solution you are looking for. Practised for centuries, Nauli Kriya is one of the Shatkarmas, or six purification techniques in Hatha Yoga, aimed at detoxifying the body and balancing the mind. This advanced yogic technique involves creating specific abdominal movements to massage internal organs, improve digestion, and enhance holistic health. From reducing stubborn digestive issues to boosting core strength and aiding detoxification, the Nauli breathing technique offers full-body benefits.

But how do you begin Nauli yoga? Are you curious about the different types of Nauli Kriya steps and benefits that suit your needs? This blog explores the benefits of Nauli Kriya and its four primary variations, providing a roadmap for beginners to begin this transformative practice. So, let’s get started!

Table Of Contents

1. 10 Benefits Of Nauli Kriya

2. What Is The Technique Of Nauli Kriya? 

3. What Are The 4 Types Of Nauli?

4. What Is Nauli Kriya Good For? 6 Advantages

5. Expert’s Advice

6. The Final Say

7. FAQs

8. References

10 Benefits Of Nauli Kriya

Let’s discuss these benefits of Nauli Kriya for following a holistic strategy for health and wellness:

1. Strengthens The Abdominal Muscles

Nauli Kriya is a dynamic abdominal exercise that involves creating rhythmic contractions in the abdominal muscles. This intense movement effectively targets and strengthens the core musculature, including the rectus abdominis (the "six-pack" muscles), the transverse abdominis (the deep core muscles), and the obliques (the side muscles).

By regularly practising Nauli Kriya, individuals can achieve a toned midsection, improved posture, and enhanced overall strength and stability. A strong core is required for performing daily activities, athletic performance, and preventing lower back pain.

2. Improves Digestion

Nauli Kriya stimulates the digestive system, promoting optimal function by massaging the abdominal organs through its churning motion. It helps to increase the production of digestive enzymes, improve blood flow to the digestive tract, and enhance peristalsis, the rhythmic contractions that move food through the intestines.

Regular practice can alleviate common digestive complaints such as bloating, constipation, excessive acid reflux, and irritable bowel syndrome (IBS). Also, Nauli Kriya helps to prevent the accumulation of toxins in the digestive system, promoting a healthier gut environment.

Also Read: Yoga For Digestive Health: Improve Gut & Discomfort

3. Detoxifies The Body

Nauli Kriya is a natural detoxifier. It stimulates the liver and kidneys, the body's primary organs. The intense abdominal contractions help mobilise and eliminate waste products and toxins from the body.

Improved blood circulation through the digestive system also supports the detoxification process. Regular practice can lead to clearer skin, reduced fatigue, and a stronger immune system.

4. Balances Hormones

Nauli Kriya significantly influences the endocrine system, which is responsible for hormone production. The practice stimulates the adrenal glands, thyroid gland, and pancreas, which regulate various bodily functions.

By balancing hormone levels, Nauli Kriya can help alleviate symptoms of hormonal imbalances such as irregular menstrual cycles, mood swings, and thyroid disorders. It can also support reproductive health and fertility in both men and women.

5. Improves Circulation

Nauli Kriya enhances blood circulation throughout the body, particularly in the abdominal region. The increased blood flow delivers essential nutrients and oxygen to the organs and tissues, promoting optimal function.

Improved circulation also helps to remove waste substances and toxins, supporting overall health and vitality. Regular practice can lower blood pressure readings, improve heart health, and increase energy levels.

6. Supports Respiratory Health

Nauli Kriya involves coordinated breathing techniques that enhance lung capacity and oxygen intake. The practice strengthens the diaphragm, the primary muscle involved in breathing, and improves lung expansion.

Regular practice can alleviate symptoms of respiratory conditions such as asthma, bronchitis, and allergies. By improving oxygenation, Nauli Kriya can also increase stamina and endurance.

Also Read: 7 Best Yoga For Stress Management And Its Instant Benefits!

7. Improves Bowel Movements

The massaging action of Nauli Kriya on the abdominal organs stimulates peristaltic movements, promoting regular and healthy bowel movements.

It helps to prevent constipation, excessive bloating, and other digestive discomforts. Regular practice can establish healthy bowel habits and improve overall digestive health.

8. Enhances Sexual Health

Nauli Kriya indirectly supports sexual health by improving overall physical and mental well-being. The practice enhances blood circulation to the pelvic region, which can contribute to increased libido and sexual desire.

Additionally, by balancing hormones and reducing stress, Nauli Kriya can positively impact sexual function and satisfaction.

9. Improves Posture And Flexibility

Nauli Kriya strengthens the core muscles, which are essential for maintaining good posture. A strong core supports the spine, preventing slouching and back pain.

The practice also improves flexibility in the abdominal and lower back region, increasing range of motion and reducing the risk of injuries. Regular practice can lead to a more confident and graceful appearance.

10. Aids In Weight Loss

Nauli Kriya can be a valuable tool for weight management. By boosting metabolism, improving digestion, and reducing abdominal fat, the practice can contribute to weight loss.

Additionally, Nauli Kriya helps control appetite and cravings by balancing hormones related to hunger and satiety. However, for optimal weight loss results, combining Nauli Kriya with a healthy diet and regular exercise is important.

Also Read: Yoga Positions For Beginners: 35 Poses To Ignite Your Practice

What Is The Technique Of Nauli Kriya?

Nauli Kriya is an advanced yogic technique that requires significant practice and control over the abdominal muscles. It involves creating a specific rolling or churning motion in the abdomen. Note this technique to perform and gain the benefits of Nauli Kriya:

1. Begin With Preparation

To start, stand with your feet and hip-width distance to maintain balance. Take a few deep, calming breaths to prepare your body and mind. Exhale completely to empty your lungs, creating a vacuum-like sensation in the abdomen.

2. Engage Uddiyana Bandha

Once you've exhaled completely, engage Uddiyana Bandha, which is an internal abdominal lock. Pull your navel inward and upward as if drawing your belly button towards your spine. This creates a hollow space in the abdomen. Mastering Uddiyana Bandha is essential before attempting Nauli Kriya.

Also Read: 8 Ways To Amp Up Fitness Motivation And Tips

3. Perform The Churning Motion

With Uddiyana Bandha engaged, focus on alternately isolating and contracting the left and right sides of your abdominal muscles. This creates a wave-like motion, resembling the churning of butter. It might be challenging to isolate these muscles initially, but consistent practice will improve your control.

4. Prioritise Breath Control

Maintain the abdominal contraction and churning motion while holding your breath. This is known as Kumbhaka or breath retention. Begin with short holds and gradually increase the duration as you become more proficient. Release the contraction and breathe normally, relaxing your abdominal muscles.

Note: Nauli Kriya is an advanced technique that requires guidance from a qualified yoga instructor. It's essential to practice under supervision to avoid any injuries or discomfort.

Also Read: Yoga Poses for Flexibility Enhancement & Empower 

What Are The 4 Types Of Nauli?

Consider Nauli Kriya's four distinct variations, each targeting different aspects of abdominal health and internal organ stimulation:

1. Vama Nauli (Left Nauli)

This variation involves contracting the abdominal muscles towards the left side. By focusing the internal pressure on the left side of the abdomen, Vama Nauli primarily stimulates the liver and spleen. This can be particularly beneficial for improving digestion, detoxification, and overall liver health. It can also help reduce issues related to the spleen, such as fatigue and low energy levels.

2. Dakshina Nauli (Right Nauli)

In Dakshina Nauli, the abdominal muscles are pulled towards the right side. This targeted action stimulates the gallbladder and right kidney. Improving gallbladder function can aid digestion, especially in the breakdown of fats. Additionally, it can support kidney health and overall detoxification.

Also Read: 12 Most Effective Upper Body Workout Poses

3. Madhyama Nauli (Central Nauli)

This variation involves creating a balanced wave-like motion across the entire abdomen. Madhyama Nauli provides a comprehensive massage to all the abdominal organs, including the entire stomach, intestines, liver, spleen, pancreas, and kidneys. It is considered a well-rounded practice for improving overall digestive health, enhancing blood circulation, and toning the abdominal muscles.

4. Paripoorna Nauli (Complete Nauli)

Paripoorna Nauli, also known as Central Nauli or Full Nauli, is the most advanced form of the practice. It involves isolating and rolling the central portion of the abdominal muscles, creating a more intense internal massage. This variation is highly beneficial for deep detoxification, improving digestion, and stimulating the entire abdominal region. However, it requires significant practice and control over the abdominal muscles.

What Is Nauli Kriya Good For? 6 Advantages

Consider these additional advantages of Nauli Kriya to support your health and fitness goals:

Also Read: 15 Power Yoga for Weight Loss With Insights & Tips

Expert’s Advice

I recommend incorporating the benefits of Nauli Kriya to efficiently enhance your digestive health by stimulating abdominal organs, improving nutrient absorption, and relieving digestive discomfort. Its impact on metabolism can support weight management and balance hormones, which are essential for overall health. Also, Nauli Kriya strengthens core muscles, contributing to better posture and reduced back pain.

For holistic wellness, combine Nauli Kriya with a balanced diet to aid in detoxification and reduce stress. This can positively influence your dietary habits and wellness journey.

                                                                          Health Expert 
Akshata Gandevikar

The Final Say      

Overall, the Nauli Kriya technique offers extensive benefits by stimulating and strengthening the abdominal muscles, improving digestion, detoxification, and core stability. Nauli benefits enhance hormonal balance, boost metabolism, and aid in weight loss. Also, Nauli Kriya's benefits promote mental clarity and support overall physical health. Remember, the benefits of Nauli Kriya can be gained with regular practice, giving stronger core muscles and greater mental focus for holistic health.

FAQs

1. What is the process of Nauli Kriya for beginners?

For those new to Nauli Kriya, the focus is on mastering basic abdominal control and breathwork. Start by practising Uddiyana Bandha, drawing your belly in towards your spine while exhaling completely. Once comfortable, gently attempt the side-to-side abdominal movement. Progress gradually as you build strength and coordination.

2. What are the Nauli kriya benefits and precautions?

Nauli Kriya offers potential benefits for digestion and core strength, but practising it on an empty stomach and under expert guidance is essential. Avoid if you have abdominal issues, high blood pressure, or other health concerns. Pregnant women and individuals with severe respiratory or heart conditions should refrain from practising. Always approach Nauli Kriya with caution and listen to your body.

3. Are there any side effects of Nauli Kriya?

While Nauli Kriya-type yogic practice can be beneficial, improper practice may lead to discomfort, muscle soreness, or dizziness. It's crucial to start slowly, avoid overexertion, and seek guidance from a qualified instructor. If you experience excessive pain or discomfort, discontinue the practice and consult a healthcare professional.

References

• https://www.thedailystar.net/lifestyle/kundalini-rising/news/healthy-digestion-through-yoga-nauli-kriya-1942733#:~:text=Nauli%20has%20many%20benefits.,and%20ensures%20smooth%20bowel%20movements.
• https://www.mindbodygreen.com/articles/nauli-yoga-breathing-how-to-do-it-and-benefits
• https://www.easyayurveda.com/2017/12/10/nauli-karma-right-method-types-benefits/
   

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