Nauli: A beginner's guide to yogic abdominal massage

Nauli is a powerful yogic cleansing technique that actively engages the abdominal muscles and diaphragm. This practice helps strengthen the digestive system and positively influences psycho-emotional well-being.

Among all yogic shatkarmas, or cleansing practices, nauli provides the deepest massage of the internal organs. Although the technique can be challenging for beginners, with persistence and regular practice, almost anyone can master it¹.

Translated from Sanskrit, the root "nala" or "nali" means 'stalk', 'vessel', or 'hollow trunk', and also 'umbilical cord'. The same word, "nala," is used to denote the rectus abdominis muscles. Therefore, we are dealing with the training of the rectus abdominis muscles, which support the internal organs between the rib cage and the pelvic region.

Another name for the practice is lauliki, which translates as 'to roll', 'to churn', or 'to wave'. It is therefore not surprising that the word "nauli" is sometimes freely translated as 'wave', implying the wave-like action of the abdominal muscles.

Cleansing is not only the removal of toxins that cause disease and aging, but also the filling of a person with prana—the universal life energy. This energy helps us maintain health, a positive attitude, and a deeper understanding of the essence of things¹³.

Effects of Nauli

• Abdominal Strengthening: This shatkarma actively engages the abdominal muscles, including the deep muscles, strengthening them and improving physical fitness. This also helps maintain proper posture⁴.
• Improved Digestion: This kriya stimulates the digestive organs, improves intestinal peristalsis, and leads to better absorption of nutrients¹.
• Body Detoxification: The active massage of internal organs promotes the elimination of toxins and waste products.
• Stimulated Circulation: Nauli improves blood circulation in the abdominal area and affects the liver, which normalizes metabolism and improves overall well-being¹.
• Reduced Stress and Anxiety: The practice helps relieve tension, calm the mind, improve overall mental state, and increase awareness.
• Balancing Energy Centers: Lauliki activates the third energy center—manipura—increasing energy levels.

Indications for Practicing Nauli

• Digestive Problems: The technique helps manage constipation, indigestion, flatulence, and other gastrointestinal disorders¹.
• Abdominal Strengthening: The practice is beneficial for those who want to develop strong abdominal muscles and improve their physique⁴.
• Stress and Emotional Tension: Lauliki is suitable for people experiencing stress, anxiety, or emotional burnout.
• Prenatal and Postnatal Recovery: For women planning a natural childbirth, this kriya can help prepare the muscles. In the postpartum period, it effectively restores the pre-pregnancy form.
• Athletic Training: Athletes can use the technique to improve body control, appetite regulation, and to increase core strength and endurance⁴.
• General Wellness.

Nauli is a versatile practice that can offer numerous benefits for both physical and psycho-emotional health. However, before learning it, it is important to consider individual health conditions, learn about contraindications, and consult with an experienced instructor or medical professional¹.

While nauli kriya is beneficial for many, it's important to be aware of its limitations and approach practice with caution. The right approach and attention to changes in your condition will help maximize the potential of the practice and make training safe and effective.

The practice should be postponed under the following conditions:

• Gastrointestinal problems, such as ulcers or gastritis. People with peptic ulcers or inflammation of the stomach lining should avoid nauli, as it can aggravate the condition. This also includes intestinal disorders like irritable bowel syndrome, colitis, and other inflammatory processes.
• Shatkarma is not recommended for women during pregnancy and menstruation. Changes in the body and hormonal background can make this technique unsafe for the expectant mother and child.
• Abdominal surgery. If you have recently had abdominal surgery, such as an appendectomy or gallbladder removal, you should avoid nauli until fully recovered.
• People with cardiovascular diseases, such as hypertension or arrhythmia, should exercise caution: kriya can cause increased blood pressure and strain on the heart.
• In the presence of hernias (inguinal, umbilical), nauli can lead to worsening of the condition or complications.
• People with chronic diseases, such as diabetes, asthma, or lung disease, are advised to consult a doctor before starting the practice.
• Certain mental illnesses can affect a person's ability to adequately perceive physical exertion. In such cases, it is better to avoid such intensive practices.

Ancient yogic texts state: "This practice eliminates all kinds of diseases and strengthens the digestive fire"⁵.

For those who want to achieve multiple positive effects from a single exercise, nauli is a true find. With this technique alone, you can strengthen your abdominal muscles, achieve stable gastrointestinal function, stabilize the nervous system, and even strengthen willpower.

Physical Benefits

One of the key effects of abdominal manipulation is the impact on venous return. The creation of negative pressure in the chest and abdominal areas creates a suction effect, returning venous blood to the heart. This, in turn, facilitates blood circulation in the vascular system and improves gas exchange in tissues²³.

Due to improved venous return, lauliki is effectively used for:

• Varicose veins of the lower extremities and pelvis;
• Hemorrhoids;
• Venous circulation disorders in the brain;
• Lymphostasis after surgery, as well as other stagnant conditions.

Increased blood circulation and muscle strengthening help the abdominal organs assume their correct physiological position. The body gets rid of toxins and bile stasis. Nerve endings in the gastrointestinal tract become stronger and regenerate faster³.

Psychological Benefits

Shatkarma helps stabilize the endocrine system, which plays a key role in restoring the body's hormonal balance. The practice increases stress resistance and makes it easier to cope with daily challenges. As a result, a person experiences deep calmness and inner harmony, leading to a sense of life satisfaction².

Energetic Benefits

Regular practice activates internal energy, improves digestion, increases nutrient absorption, and reduces the need for food.

On a physical level, the nauli technique affects the navel area, activating the acupuncture point of the manipura chakra, which is the center of energy channels. Due to this, energy is evenly distributed throughout the body, and blockages in the energy channels—nadis—are removed. This has a positive effect on health and increases vital energy. Those who previously had cold hands and feet finally feel a stable, comfortable warmth¹.

Benefits of Nauli for Men's Health

During the practice, an intense massage stimulates nerve endings in the abdomen. This activates blood circulation and improves the functions of the excretory system. As a result, the function of the prostate and genitals improves, helping to eliminate various reproductive system dysfunctions, including impotence³.

In addition, kriya normalizes metabolic processes in the body, leading to a reduction in abdominal fat deposits. Many practitioners note that with regular practice, the so-called "beer belly" disappears.

Benefits of Nauli for Women's Health

A wonderful tool for women in the pre- and postnatal periods; it helps strengthen abdominal muscles and get rid of a protruding postpartum belly. This is why this practice is popular in the fitness industry and is called the "vacuum." However, it is not recommended to use this technique during conception and for at least 5–6 months after childbirth³.

Nauli kriya helps the female reproductive system due to the rush of blood to the abdominal cavity and pelvic organs.

• Stimulates blood circulation in the ovaries.
• Triggers a cleansing flow of lymph through muscle work.
• Creating a vacuum inside the abdominal cavity activates the functions of the adrenal glands—additional sources of estrogen.

Move the [muscles] of the abdomen with strong pushes, now to one side, now to the other. This is called lauliki yoga; it removes all diseases and kindles the fire of digestion.

Gheranda Samhita, 1:53⁵

Nauli is a complex technique, and before learning it, it is necessary to master other exercises—uddiyana bandha and agnisara kriya—and learn to control the abdominal muscles. Then you can start practicing nauli⁶.

For beginners, it's important to master the technique gradually, preferably in the morning on an empty stomach. If practicing at other times, maintain a 4–5 hour gap after eating. The practice area should be well-ventilated.

The complete course of mastering shatkarma includes three variations, each focusing on specific abdominal muscles:

1. Madhyama – central nauli.
2. Vama – left-side nauli.
3. Dakshina – right-side nauli.

First, all variations are learned separately, and then combined into a single, circular motion³⁴.

Madhyama Nauli

1. Stand with slightly bent legs, shoulder-width apart.
2. Place your palms on your thighs above your knees (fingers pointing inwards) and straighten your arms.
3. Take a deep breath into your belly and chest, then exhale, bend forward, and completely empty your lungs of air, pulling your abdomen in (uddiyana bandha).
4. While holding your breath, press your hands on your thighs and quickly move your pubic bone upwards, as if pushing something out with your pelvis.
5. If performed correctly, you will see a distinct vertical roll of muscle.
6. Hold this position for as long as you can.
7. Relax your muscles, lean forward slightly, and exhale completely.
8. Return to the starting position and resume normal breathing.

After confidently mastering the first variation of the kriya, move on to practicing left-side (vama) and right-side (dakshina) nauli. The difference in mastering these lies only in which leg you put your weight on.

Vama and Dakshina Nauli

1. Stand with slightly bent legs, shoulder-width apart.
2. Place your palms on your thighs above your knees (fingers pointing inwards) and straighten your arms.
3. Take a deep breath into your belly and chest, then exhale, bend forward, and completely empty your lungs of air, pulling your abdomen in (uddiyana bandha).
4. Press your left hand on your left thigh, shifting your body weight to the other leg.
5. If performed correctly, you will feel a strong tension in the left rectus abdominis muscle—this is vama nauli.
6. Then shift the pressure by placing your right hand on your right thigh—this will be vacuum dakshina nauli.
7. Shift your body weight alternately from one leg to the other as many times as you can hold your breath.
8. Then relax your muscles and exhale completely.
9. Return to the starting position and resume normal breathing.

The final stage consists of combining all three variations into a single, smooth, circular motion.

Two directions of rotation:

1. Clockwise: uddiyana, madhyama, dakshina, uddiyana, vama, madhyama, dakshina, uddiyana, vama, madhyama, and so on.
2. Counterclockwise, the order of actions will be changed: uddiyana, madhyama, vama, uddiyana, dakshina, madhyama, vama, uddiyana, dakshina, madhyama, and so on.

Perform an equal number of rotations in both directions during a single breath hold. Start by practicing rotations in one direction only, then in the other. Begin with clockwise rotation, pause to restore your breath, and perform the same number of rotations counterclockwise. Repeat this several times, and soon you will be able to perform all the movements in a single breath-hold cycle. Nauli should be finished in the direction of the intestinal contents—counterclockwise.

The practice of nauli is a powerful tool for those who want to improve their physical and emotional well-being. It requires attentiveness and patience, but if you follow the recommendations, it will bring significant results. If you are interested in learning this technique, start by studying the basics under the guidance of an instructor, gradually and regularly deepen your skills, and you will surely succeed!