AdvancedstandingNauli
नौलि
Nauli is a Hatha Yoga kriya (cleansing) where the abdominal muscles are churned in a circular motion.
Anatomy Involved
Benefits
- Massages all abdominal organs
- Improves digestion powerfully
- Strengthens core muscles
- Traditional Shat Kriya (purification)
- Builds uddiyana bandha mastery
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Pregnancy
- Hernia
- Peptic ulcer
- Heart conditions
- High blood pressure
- Menstruation
- Recent abdominal surgery
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Nauli is a Hatha Yoga kriya (cleansing) where the abdominal muscles are churned in a circular motion.
How to Practice
1. Feet shoulder-width, knees slightly bent.
2. Hands on thighs.
3. Deep inhale, then exhale completely (Rechaka).
4. Hold breath out (Bahir Kumbhaka).
5. Draw abdomen in and up (Uddiyana Bandha).
5 more steps remaining
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Frequently Asked Questions
Common questions about Nauli
What is Nauli?
Nauli is a Hatha Yoga kriya (cleansing) where the abdominal muscles are churned in a circular motion.
What are the benefits of Nauli?
Massages all abdominal organs. Improves digestion powerfully. Strengthens core muscles. Traditional Shat Kriya (purification). Builds uddiyana bandha mastery.
Who should avoid Nauli?
Avoid this pose if you have: Pregnancy, Hernia, Peptic ulcer, Heart conditions, High blood pressure, Menstruation, Recent abdominal surgery.
How many steps are in Nauli?
Nauli is practiced in 10 steps. Feet shoulder-width, knees slightly bent.
Is Nauli suitable for beginners?
Nauli is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Nauli help with?
Nauli is therapeutic for: digestive problems, weight loss, strength.
What poses should I do before Nauli?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.
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