Nauli

{{Short description|Preliminary purifications used in yoga}}

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File:Nauli.jpg, performed in nauli.]]

File:Shatkarmas.svgs, purifications used in traditional hatha yoga.{{sfn|Mallinson|Singleton|2017|pp=49-50, 71-79}}]]

Nauli is one of the kriyas or shatkarmas, preliminary purifications, used in yoga. The exercise is claimed to serve the cleaning of the abdominal region (digestive organs, small intestine) and is based on a massage of the internal belly organs by a circular movement of the abdominal muscles.{{cite web |url=http://www.jaisiyaram.com/yoga-poses/nauli.html |title=How to Perform Nauli |date=10 March 2017 |publisher=Shree Bindu Sewa Sansthan, India |website=www.jaisiyaram.com |access-date=10 March 2017}}{{sfn|Mallinson|Singleton|2017|pp=49-50, 71-79}} It is performed standing with the feet apart and the knees bent.{{cite web |last1=Walford |first1=Lisa |title=Benefits of Nauli |url=https://www.yogajournal.com/practice/benefits-of-nauli |publisher=Yoga Journal |access-date=19 August 2019 |date=12 April 2017 |orig-year=2007}}

The 15th century Hatha Yoga Pradipika claims that Nauli (magically) removes all diseases.{{sfn|Mallinson|Singleton|2017|pp=49-50, 71-79}}

Nauli is an exercise of classical hatha yoga;{{sfn|Mallinson|Singleton|2017|pp=49-50, 71-79}} it is not often taught in yoga as exercise. There are four steps, which are learned one after another:{{cite web |last1=Beisecker |first1=Ling |title=It's Not "Alien Yoga"—It's Nauli Kriya, and Here's How to Do It |url=https://www.doyouyoga.com/its-not-alien-yoga-its-nauli-kriya-and-heres-how-to-do-it-19742/ |publisher=Do You Yoga |access-date=19 August 2019}}

1. the abdominal lock, uddiyana bandha: the lungs are emptied, and the abdomen is pulled inwards and upwards under the lower edge of the ribcage{{cite web |title=What is Nauli? |url=https://www.nauli.org/ |publisher=Nauli.org (non-profit) |access-date=19 August 2019}}
2. madhyana nauli: only the central muscles of the abdomen are contracted
3. vama nauli: only the left muscles of the abdomen are contracted
4. daksina nauli: only the right muscles of the abdomen are contracted.