What is Nauli Kriya?
A kriya is a cleansing technique taught in the Hatha branch of yoga. There are a handful of traditional kriyas (also known as shatkarmas) that yogis use to “purify” their bodies.
The idea is, our modern lifestyles expose our bodies to a fair amount of toxins. If we want to avoid obstacles in our yoga practice caused by such impurities (i.e. dis-ease) then we should practise certain kriyas to remove them. On a subtle level, the kriyas increase the flow of prana to our vital organs.
Traditionally, a kriya would be prescribed to an individual by an experienced yoga teacher to help them with a specific condition. Kind of like a doctor prescribes us medicine today! So some of them are only useful if you are trying to heal a specific ailment…
However, many authorities on pranayama (Gregor Maehle is one of them) advocate Nauli and Kappalabhati as two of the kriyas that are important to master in order to support a pranayama practice.
Nauli Kriya involves using the abdominal muscles to give the internal organs a massage. This causes an increase in blood flow/improved circulation to the organs and therefore is believed to improve their overall functioning. If you’re not familiar with the technique, check out my Step-by-Step Guide to Nauli Kriya For Beginners.
For this post I have mostly focused on the benefits described in modern-day and ancient yogic texts, but included some links to clinical studies where I could find them. There is very little scientific literature out there yet – I suppose it must be difficult to standardise the practice of such a technique in order to make it a fair study!
The Benefits of Nauli Kriya
1) Strengthens and tones the abdominal muscles
Nauli requires you to learn how to isolate your rectus abdominis – aka your six-pack! It takes a while to get the hang of it, but through daily practice of isolating and “churning” these muscles, your abs start to become stronger and more defined. Aside from the obvious aesthetic benefits (who doesn’t want a poppin’ six-pack?!) this new-found strength really helps you to connect to your core in your asana practice.
2) Reduces heartburn
Heartburn or acid reflux is a painful burning sensation caused when stomach acid finds its way up into your oesophagus. There is a sphincter in your lower oesophagus (the LES) whose job it is to prevent this from happening, but if it’s not strong enough then acid reflux can occur. Early stage studies have observed that exercises like Nauli, Agnisara and Kappalabhati increase diaphragmatic and LES tone, which makes your sphincter more effective, reducing the chances of acid reflux.
Important note: under no circumstances should you practise the exercises whilst you have symptoms of GERD/heartburn. This would exacerbate the condition. Even though the study above talks about a patient with a hiatial hernia, I’d be very wary of Nauli if you know you have a hernia. Always consult a trained professional!
3) Eases menstrual problems
I couldn’t find any scientific explanations as to why Nauli reduces problems with menstrual cramps, but it is claimed in almost all yogic texts! In a similar way to abdominal massages for digestion, the NHS also recommends abdominal massage for period pain so I imagine it has something to do with increasing the blood flow to the area.
Important note: You should avoid Nauli during your period as menstruation requires a downward flow of prana, whereas Nauli draws prana upwards. On a gross level, the upward suction on the internal organs could reverse the downward flow of blood, which could be dangerous. Obviously this is only possible if you were practising very vigorously, but I tend to steer clear just in case.
4) Improves the functioning of the reproductive system
Fertility massages have been used for centuries to help women conceive by stimulating blood flow to the reproductive organs. Nauli apparently has a similar effect when practised consistently by stimulating blood flow to the ovaries and uterus. However you must stop your Nauli practice completely when you are ready to conceive.
Important note: do NOT practise Nauli if you are pregnant or trying to conceive. Pattabhi Jois apparently referred to Nauli as “birth-control-asana” – it has the complete opposite pranic effect on the body required to make a baby!
5) Regulates and stimulates digestion
(Read: makes you poo better). Once you start practising Nauli regularly, you can kiss goodbye to constipation and indigestion! But beware not to practise if you actually have symptoms or you will definitely get a tummy ache. Abdominal massage techniques have become quite popular in the past couple of years for this purpose (they are even prescribed by the NHS) and Nauli is essentially just an internalised form of an abdominal massage.
The Kaivalyadhama Yoga Research Centre in India describe the effect as strengthening “the secretions of gastric juice including endocrine and exocrine functions of the pancreas”. Yum!
6) Purifies the liver
We hardly ever think about the health of our liver, but the yogis recognise a need in our modern, polluted world, to keep the liver in tip-top shape. I’m always conscious of using the word “detoxification” (doesn’t our body just naturally detoxify itself?) but this is the benefit quoted by many yogic texts. Again, there have been no medical studies on this but you might assume that stimulation of the liver by the abdominal massage might increase blood flow to the area and therefore improve its function?? Any medics out there – I’m interested in your thoughts on how “liver purification” might be a benefit of this practice!
7) Prepares you for advanced pranayama
Nauli Kriya involves an external breath retention (kumbhaka), held to capacity – aka just as long as you feel comfortable. This prepares you for advanced pranayama exercises where long external kumbhakas are used to expel impurities from the pranic body and ultimately bring about mystical states. Nauli ensures you have a solid Bahya Uddiyana (where you draw your abdominal contents in and up), which you will also need for an advanced pranayama practice.
8) Turns the chakras upwards
In spiritual terminology, a chakra that is not activated is visualised as a lotus flower facing down towards the earth. The internal upward draft of prana created by a Nauli practice helps to turn the lotuses up towards the crown chakra. When the chakras are facing up, Kundalini energy can be awakened and drawn upwards during meditation. The result is that deep, meditative states come much more easily when you sit down to practise.
9) Activates/Purifies the Manipura Chakra
The Manipura Chakra is located in the solar plexus and is considered the seat of agni, i.e. the fire we use to raise Kundalini energy. You can visualise the physical action of Agnisara and Nauli as fanning the flame of agni. This strengthens and purifies the fire of agni ready to propel you into deep meditations.
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