What is Nauli Kriya?

Ever seen a yogi sucking his/her stomach in and twisting it like a tornado? Seems like a bizarre intriguing skill right? Well, those tornado circles are nothing but a yogic cleansing practice known as Nauli Kriya. It basically involves a series of abdominal movements practiced to cleanse and strengthen the digestive organs. It is a part of the Kriya Yoga tradition, Nauli Kriya is also known as a form of abdominal massage. This technique not only promotes physical health but also helps us build a deep connection between the mind and body, thus enhancing our overall well-being.

How Does Nauli Kriya Work in our Internal Body?

This Kriya primarily works by engaging and energizing  the muscles of the entire digestive system and the abdominal organs. The practice provides a massage to vital organs like the stomach, liver, and intestines, through its nature of  rhythmic contraction and relaxation. This process of moving the muscles in a certain way boosts blood circulation, enhances nutrient absorption, and aids in detoxification.  Nauli Kriya also helps balance the doshas within our body, creating a more harmonious and balanced internal state.

How to Perform Nauli Kriya

Step-by-Step Guide

• Take a relaxed comfortable sitting position with your spine straight. Begin by pulling your stomach in and up in Uddiyana Bandha.
• Take a deep breath and exhale out completely through your mouth with complete awareness.
• Pull your abdomen in and up, creating a hollow feeling internally without breathing.
• Now start rolling your stomach muscles in a tornado-like circular motion slowly, start with your right side and move towards your left (clockwise). Make the movement smooth and controlled.
• After a few circles, release bandha and breathe naturally, soften your breath. 

When to Perform Kriya

Best time to perform this Kriya is in the morning with empty stomach when our digestive tract is rested. This timing increases the potency of this kriya and enhances the digestion and detoxification process.

When not to Practice

1. Kriya should be strictly avoided after heavy meals or full stomach. 
2. Do not practice it without any expert guidance ensuring effectiveness and safety. 
3. Stop the practice immediately if you face any discomfort mentally or physically.
4. If you are pregnant or going through your menstrual cycle you should avoid this practice.
5. If you have any heart condition, respiratory problem or abdominal condition you should consult an expert before practicing. 

Performing Nauli Kriya Carefully

Following these precautions will help you perform Nauli Kriya safely, :

• Warm-Up: It’s important to warm your body by doing stretches or a few asanas before doing Nauli kriya because it prepares the body and increases blood flow.
• Stay Hydrated: This ensures painless bodily functions and will prevent muscle cramp which is a common issue that people face while performing an intense kriya like Nauli kriya. 
• Practice Mindfulness: Mindfulness will help you to concentrate on your breath and lead smooth controlled movements, while you practice. It will help reduce the possibility of injury and will help you experience the entire kriya by giving you optimum physical and mental benefits.

Nauli kriya benefits

Nauli Kriya is a valuable addition to your yoga practice, here are its benefits:

1. Better Improved Digestion: This kriya is very powerful to help your digestion by massaging your digestive organ and in turn reducing bloating and discomfort.
2. Energy Booster: When your digestion is at ease naturally you raise your overall energy levels helping you be more concentrated and aware.
3. Body Detoxifier: This kriya promotes the elimination of toxins from the body by stimulating internal organs.
4. Strengthens Core Muscles: Contraction and movement of core muscles serves as a good exercise for core.
5. Mental Clarity: Nauli kriya fosters greater mental clarity and concentration because the entire kriya demands complete focus while you perform it.
6. Emotional Balance: It balances the body’s energies, hence Nauli Kriya can help reduce stress and promote better emotional health.

Conclusion

This Kriya is a remarkable practice that combines physical movement with deep internal awareness. By integrating this powerful technique into your yoga routine, you can unlock a multitude of health benefits, from improved digestion to enhanced mental clarity. Whether you’re a seasoned yogi or a beginner, Nauli Kriya offers a pathway to a healthier, more balanced life. Start your journey today and experience the transformative effects of this ancient practice!

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