Learn Nauli Kriya In 9 Steps And Transmute Your Sexual Energy

by Nauli Kriya, Sublimation, Tantra Yoga


Is it Nauli Kriya or is it Alien Yoga?

If you follow yoga trends on social media, you’ll surely have come across the latest stomach contortion craze sweeping the internet.

People across platforms are raving about this new “Alien Yoga.”

The strange name comes from the seemingly out of this world control yogis have over their abdominal muscles.

So what is Alien Yoga exactly?

Contrary to its viral name, there’s nothing extra-terrestrial about this classic yoga move.

Classical Hatha Yoga refers to it as Nauli Kriya, a term that can be traced back to the yoga text Hatha Yoga Pradipika from the 15th century.

And one that often illustrates as a rocky boat on a stormy sea – as can seen in this Nauli Kriya video:

is one of the six practices from the Satkarma Kriya system, which refers to the six cleansing techniques for the body.

The Satkarmas are thought of as a way to purify the body for subtler yogic practices such as breathing techniques and meditation.

According to renowned author and yogic scholar James Mallinson, Satkarma translates to ‘the six magical acts’ in tantric tradition.

These acts, or techniques, were considered to be able to cure several diseases of the physical body, as well as being able to clear and control the mind.


The 6 Cleansing Techniques: Satkarma

  1. Netī (nasal cleansing using either water or a thin string)
  2. Dhautī (cleansing of the digestive tract)
  3. Naulī (movement of the abdominal muscles)
  4. Basti (enema)
  5. Kapālabhātī (vigorous breathing)
  6. Trāṭaka (focusing of the eyes at a singular point)

“These six techniques, which purify the body, should be kept secret. They confer wonderful abilities and are esteemed by the best yogis.” – Hatha Pradipika 2.23

It is mentioned in the yogic texts that reaching higher levels of Hatha yoga is difficult without the proper practice of the above-mentioned purification techniques.

The Benefits of Nauli Kriya


It’s one of the most vigorous exercises from Hatha Yoga.

“It always stokes a sluggish [digestive] fire, fixes the digestion and so on, and brings joy. It removes all imbalances and diseases. This nauli is the crown of the hatha techniques.” – Hathapradipika 2.32-35

This yoga practice refers to intestinal cleansing, which creates a robust purification in the abdominal region and organs. And as such is considered to be the best technique for abdominal cleansing.

Let’s take a further look at some of the benefits:

  1. It improves digestion and activates your inner energy and fire, which further burns away negative thoughts from your mind.
  2. The inner abdominal organs – the spleen, kidneys, pancreas, gall-bladder, and the adrenal glands are all stimulated which restore their proper functioning.
  3. The use of the abdominal muscles strengthens them, resulting in a flatter and more toned belly.
  4. The vigorous movement of the abdominal muscles also decreases constipation and bloating! It is pretty common to feel the need to use the bathroom after an intense Nauli session, thus making Nauli a pretty useful tool to turn to when you feel constipated.
  5. According to the Ayurvedic science of medicine, Nauli balances the three main characters of the body; Vata (wind), Kapha (mucus), and Pitta (bile).

How Wim Hof Uses the Brain to Control the Nervous System


Performing Nauli by excreting control over the abdominal muscles also stimulates the nerves in the abdominal region. Which in turn causes the nervous system to be positively affected.

This stimulation serves as a bridge between the voluntary and the involuntary nervous system.

That bridging is generally what advanced yogis do to take control of various processes of their being.  Something that is usually considered involuntary.

This control reflects how the Dutch athlete Wim Hof can withstand extreme cold. An aspect he attributes to his yoga-inspired breathing technique.

Wim Hof has proven under multiple scientific tests that he can voluntary shut down functions of his body and activate his nervous system on command.

This recent scientific research on Wim Hof is the new proof of what ancient Yogis and Tantrikas of India and Tibet were able to discover over thousands of years ago.


Nauli Kriya Balances Manipura Chakra


Practicing the technique in the morning, before breakfast, on an empty stomach, is a great way to jump-start your day.

It tends to give you an extra boost of fire energy, and this is because it activates and purifies your navel chakra – the Manipura, which governs the fire element.

“The technique called nauli [purifies] the Manipura [chakra] in the navel.” – Hatharatnavali 1.63

Once the Manipura chakra is balanced and purified, your emotions associated with this chakra, such as anxiety and stress, will also ease up.

You’ll further find feelings such as vigor and dynamism will have increased.

How to Perform the Nauli Kriya


It’s an advanced yogic practice that involves mastering several techniques and then merging them together into one wave like movement:

  1. Breath retention called bahya kumbhaka,
  2. The abdominal lock called uddiyana bandha,
  3. The isolation of three different muscle groups of the abdominis – the central pillar, left pillar, and right pillar of the abdomen.

“With the shoulders rounded, the yogi should, with a fast and forceful rotation, revolve the belly left and right. The adepts call this nauli.” – Hathapradipika 2.32-35

Let’s break it down into 9 steps:


1. Begin by entering the starting position:

  • Stand with legs shoulder width apart and toes slightly pointed outwards
  • Hinge forward at the hips, placing hands on the thighs above slightly bent knees.
  • Fingers must point inwards and towards each other, placed just above, but not resting on the knees.
  • The spine must remain straight in alignment – neither curved nor arched.

2. Take three preparatory deep breaths, to warm-up your lungs.

3. With a strong exhalation through the mouth, crouch down into a squatting position to expel all air from the lungs.

  • Hold your breath without inhaling, one void retention equals one performance of Nauli.

4. Rise back up to the starting position again, this time without air in the lungs.

  • It can be helpful in the beginning to look down at your bare abdomen to see what is going on.

5. Perform ‘uddiyana bandha’ - the abdominal lock.

  • Pull the belly in and upwards, pulling it close to the spine to create a concave underneath the rib cage.
  • When done correctly, chest and shoulders will naturally lift up towards the head.

6. Isolate the muscles of the middle abdominal area, creating a pillar coming out. That stretches from the base of the pelvic floor up until the rib cage. This step is called Madhyama-nauli.

  • If can be difficult to learn how to control muscles that you’ve never used before so have patience.
  • Placing a mirror on the floor under you can sometimes be helpful in making it easier to learn to control the abdominal muscles. Because you add the visual aspect to it.
  • For beginners it can help to practice ‘pumping’ the stomach while holding the breath. This entails rapidly performing uddiyana bandha (step 5) and releasing it, several times during one breath retention.

7. Balance your body weight towards the left side by leaning onto your left arm, and move the middle pillar of your abdominal muscles to the left side. This is called the Vama-nauli.

  • Repeat with the right side which is called the Daksina-nauli, as demonstrated in above image.
  • After mastering Nauli Kriya, leaning your body to one arm will not be necessary any longer. It’s mainly to help you find and isolate the side muscles.

8. Combine the three pillars into one churning wave movement.

  • Once you begin to gain control over all the three pillars, it will be quite easy to combine them to create the wave like movement.
  • It’s important to perform equal amounts of the wave movement on both sides to equalize the polarity of the energy.  So, for instance, if you do 7 waves to the left, also do 7 waves to the right.

9. At the end of the equalized wave movement, you can add a few rounds - usually three - of the middle pillar 'pump' movement before releasing the practice.

  • You do this by performing the middle pillar and releasing the middle pillar.
  • It’s almost the same as ‘pumping’ the stomach as we did with the uddiyana bandha – but this time only with the muscles of the middle pillar. The stomach maintains actively engaged at all times (see image 1), which differs from a flabby stomach from releasing the muscular tension.
  • If you really want the feel a strong sensation of the energy shooting up your spine, hold the last performance of the middle pillar, pushed out, at the end for as long as you possible can. Try and go beyond your comfort zone a little by holding it a second or two longer than what you normally are able to do.

Keep in mind that mastering Nauli Kriya takes time and effort. If you expect to master it on your first attempt, you might get disappointed. On average, most people find that it takes about a month of steady practice to accomplish.



How Long Should I Perform Nauli Kriya?

  • For beginners, to see the beneficial effects, it is recommended to start with 3 minutes per day.
  • Advanced yogis may perform it for 15-30 min per day.
  • Perform each set for as long as you can hold it.
  • You are welcome to strive towards 21 (the yogic number) rounds in each direction  – clockwise and anti-clockwise – which makes 42 rounds in total.

When NOT to practice Nauli Kriya

  • Women who are pregnant and children under 12 years of age should avoid this practice.
  • People with severe abdominal issues such as an abdominal tumor should seek the advice of a medical practitioner and an advanced yoga teacher before attempting this exercise.
  • Practice on an empty stomach only. And so is best done in the morning. But can also be done 4 hours after a meal, or 1.5 hours after a beverage or a cigarette, and at least 8 hours after consuming alcohol.
  • Water is not considered breaking a fast.

Transmuting Sexual Energy With Nauli Kriya


If you find your sexual energy feeling suppressed lately or there’s just an air of heaviness around you when it comes to performance – this exercise, when practiced for only 10 minutes, can result in a much lighter feeling.

This positive feeling occurs because it transmutes the frequency of your energy into a different vibrating sort of energy that makes you feel energized and refreshed.

The power of your focus will direct this energy, depending on your intention, and what you want to increase in your life.

For example, let’s say you need to study for a test, but you’re not quite feeling up to it. Maybe you feel lazy and lethargic.

You could take that present form of gross energy and turn it into refined mental energy full of clarity and focus.

And so, you have transmuted it, and can now stay focused on your studies without feeling distracted by procrastinating energies.

A similar transmutation happens with your erotic sexual impulse. Channeling your inner sexual energy and directing it towards a non-sexual purpose; like abundance, health, and spiritual evolution.

This transmutation of life-force energy to the desired outcome is one of the results that I help men achieve through The Tantric Man Experience.

If you are interested in mastering special techniques for transmuting your sexual energy, watch my free training video for men!

Do you need tips and tricks with your practice of Nauli Kriya?

Post your question or feedback it in the comments below and I will be happy to help!


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Steffo Shambo

Steffo Shambo

Mentor at Tantric Academy

Steffo Shambo is the founder of The Tantric Man Experience. His specialty is to empower men to realize their full masculine confidence, intimate power, and depth of connection to their partner. He has helped hundreds of men from all around the world to master their sexuality and masculine essence to save their marriage or attract their soulmate relationship. All while staying completely true to themselves.