Nauli Kriya

Nauli is one of the six classical shatkarmas — purification practices — of Hatha yoga. It is an advanced abdominal technique: you empty the lungs, draw the belly back and up (uddiyana bandha), then isolate the rectus abdominis so it stands like a vertical column and can be rolled side to side. The churning massages the organs behind the abdominal wall.

The name is often linked to a boat clinging to water, or to lauliki, “to roll or rotate.” In practice it looks like a wave moving across the midsection. Traditional texts, including the Hatha Yoga Pradipika, treat it as a way to stoke digestive fire (agni), clear the gut, and strengthen the navel center (manipura).

What it is used for

Teachers describe Nauli as a mechanical cleanse and a core skill. The isolation and rotation are said to stimulate the stomach, intestines, liver, and related organs, help digestion and elimination, and build unusual control of the deep abdominal wall. It is also used to prepare the body for pranayama and longer holds of the breath.

How it is learned

It is not a beginner crunch. Students usually learn the pieces in order: first the abdominal lock (uddiyana), then the center isolation (madhyama nauli), then the left and right isolations (vama and dakshina), and only later the full circular churn. It is done standing, knees soft, on an empty stomach — typically in the morning, before food.

This page is a description, not a lesson. Nauli should be learned from a qualified teacher. It is not appropriate during pregnancy, menstruation, or if you have high blood pressure, heart disease, hernia, ulcers, or recent abdominal surgery.