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Nauli Kriya- Satkarma Detox Process

The practice of rotation of abdominal muscles in clockwise or anti-clockwise direction is nauli kriya. There are four forms of Nauli, they are;

1) Vama- left

 2) Dakshin-right

3) Madhya- middle

4) Moving in all direction clockwise and anti-clockwise.

 Nauli helps to tone all the muscles as well as organs associated with the abdomen. It removes all the digestives disorders.

Brif Description of Nauli

Nauli is the practice of churning the abdominal muscles to the left and right repeatedly. Rotation of the muscles, clockwise as well as anti-clockwise is also practiced. This tones up all the organs in the abdomen and removes digestive disorders. It is a difficult practice in the beginning and may take a few months to master.

The process involves isolating the ‘Abs’ muscles (also called the rectus abdominus muscle) on both sides of the abdomen and then using it to move and churn the internal organs. This improves the functioning of all organs in the abdomen. The four forms of Nauli practiced areVama Nauli (using left Abs muscles), Dakshina Nauli (using right Abs muscles), Madhya Nauli (using both Abs muscles) and churning (rotation – clockwise as well as anti-clock wise) of the Abs muscles.

Before we dive into the whats and hows, it is crucial to understand that it is more than an exercise. But rather, an insight into the ancient healing processes and the road to a healthy life.


Nauli refers to an ancient cleaning methodology that dates to thousands of years. Ancient yogis were the progenitors of this divine method. This method involves vacuuming the beings of your abdomen and massaging them while simultaneously holding the breath. Readers might be confused and perplexed by this notion but fret not, we shall explain it in detail.

Nauli Kriyais a part of the seven karmas (shatkarma) which is mentioned in the primitive yogic text, ‘Hatha yoga pradipika’. The amalgamation of these techniques enables the practitioner to live a healthy and fulfilled life.


The word ‘Nauli kriya’ composes of two words, ‘Nauli’ and ‘Kriya’. Nauli itself is made up of two Sanskrit words, ‘Nau’ and ‘Li’. Nau means boat whereas Li refers to cling. When you join the word kriya with it, you get the meaning of doing an activity to achieve a goal. You can often see the word ‘Nauli’ pop up as ‘lauliki karma’ in various Sanskrit texts.

As laulika suggests rolling and agitation, this exercise also involves rolling and engaging the abdomen.


While performing Nauli Kriya, the organs in the abdomen and the muscles there, move vertically and horizontally. The movement of the abdomen resembles that of a wave in an ocean. The rectus abdominis massages and stimulates the digestive organs by vigorously grinding the abdomen. You will feel the abdomen muscles move upward and contract too.

The objective of this exercise is to heighten the ‘gastric fire’ of the body and carefully eliminate the toxins. Also, it achieves the desired effect of toning the core.


We are aware of the idea that yoga includes chakra and other ethereal elements. When you practice nauli kriya, you can stimulate the Navel chakra. This chakra is an integral part of the human body. Likewise, once this chakra is activated, the mind becomes sharper and the metabolism process is accentuated.


There are three different types of Nauli Kriya. They are categorized based on the muscle group that they target. They are given as follows:

  • Vama Nauli: prioritized the contraction of the left side of abdominal musclesDakshina Nauli: prioritizes the contraction of the right side of abdominal muscles
  • Madhya Nauli: prioritizes the contraction of both sides of abdominal muscles


You might be wondering, how can I perform nauli kriya. Well, we have set out a thorough protocol of steps that you can follow to master this exercise. The steps are as follows:

  • Stand in a comfortable position with your feet a meter apart
  • Inhale through your nose and exhale from your mouth, Make sure to empty your lungs in the process.
  • Slightly bend your knees and lean forward by placing your palms on the thighs. Point your thumbs inside and the rest of the fingers should point outside.
  • Keep your arms straight and let the weight of the upper body fall on the hands above knees.
  • Practice jalandhara bandha while simultaneously maintaining the external breath retention.
  • Suck the lower abdomen in and perform uddiyana bandha.
  • Make sure that you watch the abdomen while performing this exercise.
  • Slowly lift your left and right hand from your knees.


You should practice nauli kriya early in the morning. It is better that you keep an empty stomach while doing this exercise.

Thus, these are the basic things that need to be understood while performing this exercise. We hope that we have cleared your doubts regarding this exercise. If you have any doubts, please feel free to contact us.