To successfully practice nauli kryia, a
yogi must first master uddiyana bandha (the abdominal lock),
mula bandha (the root lock) and jalandhara bandha (the
chin lock). And, because nauli kryia is an advanced technique, it
should not be attempted without the help of an experienced teacher or
Nauli kryia is typically practiced on
an empty stomach and from a standing position, although it can be
performed in lotus or other postures in which the torso is bent
forward and supported with the hands on the thighs. Nauli kryia
begins with a complete breath out, then the abdomen is brought in,
contracting the central muscles and moving them in a wave-like
Nauli kryia is thought to relieve
constipation and digestive issues. Yogis who suffer from heart
disease, high blood pressure, hernias, ulcers or gastrointestinal
problems should not practice nauli kryia. Pregnant yogis should also
Other variations of nauli kriya include:
- Madhyana nauli isolates the
central abdomen through contraction of those muscles.
- Vama nauli involves contraction of
the left side of the central abdominal muscles.
- Daksina nauli is the contraction
of the right side of the central abdominal muscles.