Nauli
Nauli
The abdominal churning kriya ripples the rectus muscles laterally so the organs receive a vigorous massage under the umbrella of Uddiyana Bandha.
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How to Perform
- 1
Stand in Tadasana, step the feet shoulder-width, bend the knees slightly, and hinge forward to plant palms above the knees.
- 2
Inhale deeply, exhale forcefully to empty completely, and seal the chin to the notch of the sternum.
- 3
Engage Uddiyana Bandha by lifting the abdomen back and up; then project the rectus muscles forward to form a vertical column.
- 4
Without inhaling, roll the abdominal column in a clockwise circle, then counter-clockwise, keeping the flanks hollow and face relaxed.
- 5
Release the lock, soften the abdomen, lift the head, inhale slowly, and take a few normal breaths before repeating for up to six rounds.
Benefits
- Strengthens the abdominal wall and encourages healthy peristalsis.
- Improves digestive fire and elimination by flushing the abdominal organs.
- Sharpens energetic focus, preparing the body for deeper pranayama and meditation.
Alignment Cues
- Feet root evenly with knees tracking over second toes.
- Chin remains in Jalandhara Bandha until the abdomen fully releases.
- Hollow the flanks so the abdominal column can move freely.
- Spine stays long from tailbone through crown despite the forward hinge.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy or postpartum recovery
- • Hiatal or abdominal hernia, ulcers, or recent abdominal surgery
- • Menstruation, hypertension, or cardiac disease