Nauli or Nauli Kriya is a technique for abdominal massage in Hatha Yoga. Benefits of Nauli are tremendous. It is one of the six purification methods or Satkarma in Hatha Yoga. Nauli practitioners can maintain good health and vitality. But mastering this technique is not easy for beginners. It may take anything from three months to one year to perfect it depending on your body condition, your zeal and your effort.
Nauli is a powerful technique which massages all the organs in the abdomen – the stomach, the liver, spleen, urinary bladder, pancreas, gall bladder and the intestines. This helps to maintain perfect health of the lower organs. The key to perfecting Nauli is the ability to isolate the muscles called rectus abdominis muscle (or the “abs” muscle) in the abdomen. These muscles are found on either side of the abdomen, running vertically and parallel all the way from the lower ribs on the top to the pubic region at the bottom.
There are three basic practices in Nauli. When this muscle is isolated to the left it is called Vama Nauli and when it is isolated to the right it is called Dakshina Nauli. When both the left and right muscles are concentrated to the center, it is called Madhya Nauli. Apart from these, rotation of the muscles is also practiced. Nauli must be learned in the presence of a qualified yoga instructor. The best time to do the practice is early morning when the stomach and the bowels are empty. After a heavy meal, one should wait for at least 5 to 6 hours before attempting this practice. Do not overdo the practice as it may cause indigestion and loose motion.