Naulī

Naulī (नौली) is a shatkarma (purification) practice involving the rhythmic churning or rolling of the abdominal muscles. The name is traditionally linked to nāla (tube or channel), referring to the nāḍīs (energy channels) of the abdomen; in the classical texts the practice is called laulikī. The Hatha Yoga Pradīpikā (2.33–2.34) presents it as the practice performed at the navel region, moving the abdominal muscles from side to side like a churning wave.

Naulī is considered the most advanced of the abdominal purification techniques and requires significant practice to master.

Origins

The Hatha Yoga Pradīpikā (2.33–2.34) describes Naulī (as laulikī) as the fifth of the six shatkarmas in its sequence, following dhautī, bastī, netī, and trāṭaka. The text explains that it kindles the digestive fire, removes diseases of the abdomen, and balances the doṣas. The Gheraṇḍa Saṃhitā provides additional details about the practice and its benefits. Naulī is traditionally performed in the early morning on an empty stomach, after completing other preliminary practices.

Technique

The practitioner stands with the feet shoulder-width apart, knees slightly bent, and hands resting on the thighs. After exhaling completely, the abdomen is drawn inward (uddīyāna bandha) and the rectus abdominis muscles are moved in a wave-like motion. The Hatha Yoga Pradīpikā describes the churning motion from left to right and around.

The practice begins with vāma naulī (isolating the left side), progresses to dakṣiṇa naulī (isolating the right side), and culminates in madhyama naulī (central churning), where the rectus abdominis muscles are isolated and moved independently.

Benefits (as claimed by tradition)

Traditional texts claim Naulī:

• Massages and stimulates the abdominal organs
• Improves digestion and eliminates toxins
• Activates the kuṇḍalinī energy at the navel center
• Strengthens the abdominal muscles
• Balances the three doṣas (Ayurvedic constitution)

The Hatha Yoga Pradīpikā states that it “digests the accumulated toxins” and “kindles the digestive fire.”

In modern practice

Naulī is taught in traditional Hatha Yoga schools as an advanced purification practice. It is valued for its deep massage of the abdominal organs and its strengthening effects on the core. Some yoga therapists use variations of the movement for digestive health. The practice requires significant abdominal strength and control, and should be learned gradually under proper guidance. It is contraindicated for pregnant women and those with abdominal injuries or hernia.

Verification notes

• The Hatha Yoga Pradīpikā reference (2.33–2.34) follows the critical edition (Sinh 1914, GRETIL).
• The Gheraṇḍa Saṃhitā reference follows the Saraswati (1996) edition.
• Mastery of Naulī typically requires months or years of dedicated practice.
• Audited against Wikipedia (September 2026).