Nauli

Meaning

Nauli (नौलि) probably derives from nala (hollow tube) or naula (boat), alluding to the wave-like movement of the abdominal muscles like ocean waves. It is the fifth ṣaṭkarma and is considered the “crown” of purification practices.

The Gheraṇḍa Saṃhitā calls it Laulikī (from lola, “rolling” or “churning”).

Nauli consists of isolating and rotating the rectus abdominis muscles, creating a deep massage of the internal organs. It is the most advanced practice of the ṣaṭkarmas and requires prior mastery of uddīyāna bandha.

Prerequisites

Before attempting nauli, master:

1. Agni Sāra — Rapid abdominal contraction/expansion
2. Uddīyāna Bandha — Complete abdominal retraction with empty lungs
3. Good general abdominal health

Techniques

Stage 1: Uddīyāna Bandha (foundation)

1. Standing, feet shoulder-width apart
2. Lean torso slightly forward
3. Hands on thighs, fingers pointing inward
4. Exhale completely through the mouth
5. Without inhaling, retract the abdomen inward and upward
6. Hold 5-15 seconds
7. Release, inhale
8. Master this before continuing

Stage 2: Madhyama Nauli (central)

HYP 2.33 describes:

“Leaning forward, with shoulders lowered, rotating the belly from left to right with speed, the siddhas call it Nauli.”

Procedure:

1. Perform uddīyāna bandha
2. Maintaining it, press both hands equally on the thighs
3. Try to push the rectus muscles toward the center
4. These muscles should protrude as a vertical column
5. Hold a few seconds
6. Release, inhale, rest

This is the most difficult step. It may take weeks or months of practice.

Stage 3: Vama and Dakshina Nauli (lateral)

Once madhyama nauli is mastered:

Vama Nauli (left):

1. Perform uddīyāna bandha
2. Press more with the right hand
3. The left rectus isolates and protrudes

Dakshina Nauli (right):

1. Perform uddīyāna bandha
2. Press more with the left hand
3. The right rectus isolates and protrudes

Stage 4: Nauli Kriya (rotation)

The complete practice — rotating the muscles in a circle.

1. Begin with vama nauli
2. Move to madhyama nauli
3. Continue to dakshina nauli
4. Return to vama nauli
5. Repeat in fluid, continuous motion

Directions:

• Clockwise — Stimulates, activates agni
• Counterclockwise — Calms, balances

Practice equal number of rotations in both directions.

Benefits According to the Texts

HYP 2.34 declares:

“This is Nauli, supreme among the haṭha yogas. It kindles weak digestive fire, restores digestion, always produces happiness, and dries up all defects and diseases.”

Effects:

• Deeply massages liver, spleen, bladder, pancreas, intestines
• Strengthens agni (digestive fire)
• Eliminates constipation and gas
• Tones deep abdominal muscles
• Balances the doṣas (vāta, pitta, kapha)
• Stimulates maṇipūra chakra (solar plexus)
• Prepares for bandhas and advanced prāṇāyāma
• Improves energy flow in samāna vāyu

Precautions

⚠️ Important warnings:

• Only practice on an empty stomach (minimum 4-5 hours after eating)

• Absolute contraindications: Pregnancy, menstruation, abdominal hernia, appendicitis, ulcers, hypertension, heart problems, recent abdominal surgery

• Learn with a qualified teacher — Incorrect technique can cause injury

• Start gently — Do not force the muscles

• If there is pain, stop immediately

• Do not hold breath excessively — Dizziness may occur

Progression

• Weeks 1-4: Perfect uddīyāna bandha
• Weeks 5-8: Work on madhyama nauli
• Weeks 9-12: Develop lateral nauli
• After: Gradually add rotation

Each person progresses at different pace. There is no rush.

When to Practice

• Best time: In the morning, on empty stomach
• Frequency: Daily once mastered
• Duration: 5-10 minutes (including rests)
• Sequence: After āsanas, before prāṇāyāma

Nauli is considered the most powerful ṣaṭkarma. Svātmārāma calls it “supreme among the haṭha yogas” because it activates the central digestive fire which, according to tradition, is the foundation of health and spiritual transformation.