Nauli: subtleties of performing shatkarma. Nauli kriya technique Nauli kriya

Yoga is the most holistic system for the development of a person at all levels of his being, it includes many types and directions that allow you to reveal certain abilities and skills in yourself. One of these areas is hatha yoga.

Hatha yoga is one of the most powerful tools to purify and prepare our body for deeper inner practices. It includes many methods and techniques that allow you to influence a person both on the physical and on the energy plane. One such practice is nauli (lauliks).

In this article, we will consider what the nauli technique is, how to learn this technique, and, most importantly, we will get the proper motivation for mastering it.

What is nauli?

This practice is one of the six shatkarmas left to us by the yogis of the past. Shatkarma is translated as ‘six actions’, these actions are aimed at cleansing both the physical and subtle bodies, which subsequently allows us to move on to deeper internal practices. One of these cleaning techniques is nauli.

Turning to the canonical texts on yoga, we find the following description of this technique:

Lean forward, release your stomach and quickly rotate (muscles) from right to left. Siddhas call it nauli. Nauli is the main purification practice in hatha yoga. It ignites the digestive fire, eliminating indigestion, sluggish digestion and all dosha disturbances, and creates happiness.
Hatha Yoga Pradipika, 15th century

With strong pushes, move the (muscles) of the abdomen first to one side, then to the other. This is called Lauliki yoga; it eliminates all diseases and kindles the fire of digestion (Gheranda Samhita, 17th century

Based on these two passages, we can conclude that nauli is a practice aimed at healing digestive ailments through circular manipulation of the abdominal muscles. According to the yogi Swatmarama (the author of Hatha Yoga Pradipika), this shatkarma is the main one among the cleansing techniques of Hatha Yoga, and this perfectly resonates with the knowledge of our ancestors, which spoke about the inseparable connection of the digestive organs with the health of the body as a whole.

In yoga, nauli is very popular, since this practice does not require any additional equipment, as in most other shatkarmas, it is enough to have only a body and desire.

The benefits of nauli

1) Physical

The main impact of this practice falls on the digestive organs and the genitourinary system. Our ancestors knew that all human diseases come mainly from the imbalance and malfunction of these two systems. Thus, by restoring their work, we return our body to its original healthy state. Nauli technique fully copes with this task. This is achieved through deep massage, as well as the creation of a vacuum, which contributes to an abundant flow of blood to the internal organs, thereby healing them.

Nauli promotes the removal of toxins and toxins, as well as cleansing the intestines from various kinds of internal pollution. In conjunction with plant nutrition, this technique allows you to completely restore and rejuvenate the digestive organs, which in turn has a positive effect on the general condition of the body as a whole.

In addition, this practice allows you to get rid of problems such as indigestion, constipation, diarrhea, acidity and other problems with the intestines. The nerve endings of the gastrointestinal tract are strengthened and rejuvenated.

With regular practice, this technique allows you to eliminate the displacement of organs that has arisen under the influence of various circumstances, while restoring the primary blood flow.

Special benefits of nauli for men

As mentioned above, this shatkarma also affects the genitourinary system. There is a deep massage and stimulation of the corresponding nerve endings, which is an excellent prevention and treatment of various types of impotence and disorders of the excretory systems.

Special benefits of nauli for women

Nauli will be an excellent assistant for women in the postpartum period. It will help tone the abdominal muscles and get rid of excess deposits, thereby eliminating the protruding postpartum tummy. That is why this practice has become so popular in the fitness industry, where it was called the “nauli exercise”, or, as it is more commonly called, “vacuum”. However, it is forbidden to use this technique until the expiration of the postpartum period of at least 5–6 months.

2) Psychological

Due to the stabilization of the endocrine system, harmonization and balancing of the hormonal background occurs. Due to this, stress resistance increases, calmness and inner satisfaction come. The texts also describe that this technique allows you to get rid of laziness and boredom.

3) Energy

Since on the physical plane this technique affects the navel area, the acupuncture point of such an energy center as the manipura chakra is activated. Manipura is the center of the divergence of energy channels, or, as they are also called, nadis. In this way, nauli helps to distribute energy throughout the body, as well as remove blockages in energy flows, which leads to better health and increased vitality.

Since the Manipura chakra is the center of the will, the impact on it allows you to manifest this quality in everyday life. With regular practice, practitioners noted an increase in control over such physical phenomena as hunger, drowsiness, and sexual arousal.

There is also an increase in the energy of samana vayu, which in turn kindles the internal fire of digestion, thereby increasing the efficiency of assimilation and absorption of nutrients, which contributes to less food intake.

Nauli technique for beginners. Preparatory stage

Before proceeding to the question of how to make nauli, we need to go through some preliminary steps. They will help us to master this technique much faster and get the maximum result from it.

1) Nutrition

Nutrition is the main factor influencing health. The work of our whole organism, as well as its ability to resist various diseases and self-healing, fully depends on what we eat.

Increasing vegetables and fruits in your diet, as well as switching to a balanced vegetarian diet, will allow you not only to cleanse your body of accumulated toxins and toxins, but also to restore your original health.

With such nutrition, all stagnation and deposits in the internal organs are almost completely eliminated, which makes it possible to get the maximum effect from the practice of nauli.

2) Cleansing the body

Unfortunately, in the modern world there is a tendency to overeat and eat food that is completely unsuitable for humans. Over time, the body is no longer able to remove and process everything that is immersed in it. Fat deposits and stagnation in the digestive organs, as well as the circulatory system, are formed, resulting in a deplorable state and low efficiency of internal organs. The nauli technique will of course help to restore and remove these toxins from our body, however, in order for this practice to be most effective, it is advisable to do some preliminary cleansing. The most suitable techniques for this are shank prakshalana and therapeutic fasting. They will allow you to cleanse and restore your body in the shortest possible time. However, you should not approach these techniques without proper study, but it is better to perform them under the supervision of a person who has experience in them.

3) Agnisar kriya (Vahnisar dhauti)

This practice will be an excellent base for learning nauli, it will not only help rekindle the fire of your digestion, but will also strengthen and prepare the core muscles for this practice. It is also purifying and is included in such a type of shatkarma as dhauti. Dhauti is also aimed at cleansing the gastrointestinal tract, which will greatly increase the effect of the practice of nauli. It is performed as follows:

Take a sitting position on your knees, placing your feet back, big toes touching each other, feet and heels apart, back straight (Vajrasana);
Place your palms just above your knees and fingers inward;
Arch your back and straighten your arms;
Take a deep breath;
On exhalation, empty the lungs as much as possible due to the retraction of the abdomen;
Without inhaling, try to stick out your stomach;
Then pull it back;
Perform these actions quickly one after the other as many times as your breath holding allows;
When you feel discomfort, take a breath and
Return to normal breathing;
When breathing returns to normal, repeat the cycle again.

The main mistake in this practice is the small amplitude of abdominal movements. Try to perform the movements most emphasized, while not losing speed.

4) Uddiyana bandha

Mastering this technique is half the success in learning nauli. It is performed as follows:

Place your hands on your hips (just above your knees) with your fingers inward;
Relax your abdominal muscles;
Through the nose, take a deep breath, then, also through the nose, exhale completely (lean forward a little);
Lower the chin to the chest, thereby making the throat lock (jalanhara bandha);
Holding your breath, pull the wall of the abdomen to the spine and up a little (over time, try to do this by imitating the movement when inhaling, but without inhaling air);
Hold this position for a few seconds;
Take a “breath out”, return the stomach to its original position, raise the chin and then straighten up;
Return to normal breathing.

Nauli: step by step technique

Having passed the preparatory stages, we can directly proceed to the practice itself. Nauli includes three varieties:

Madhyama nauli - contraction of the rectus muscles of the anterior part of the abdomen;
Vama nauli - contraction of the left rectus abdominis muscle;
Dakshina nauli - contraction of the right rectus abdominis muscle.

By combining these three variations, we will get that very cherished yogic wave.

We will break our study into 5 stages:

Stage 1

To begin with, we must learn to hold the breath while exhaling. This will increase the number of manipulations performed by the muscles of our abdomen.

Spread your legs shoulder-width apart, slightly bending them;
Take a full breath;
Hold your breath;
Hold your breath for as long as you can;
Take a "breath out" and take the original position;
Return to normal breathing.

Don't try long debilitating delays, start small and gradually increase the time. If you have reached the indicator of 10 seconds or more, proceed to the next step.

Stage 2

To hold the breath we add uddiyana bandha.

Spread your legs shoulder-width apart, slightly bending them;
Place your palms on your hips (just above your knees) with your fingers inward and straighten your arms;
Take a full breath;
As you exhale, lean forward slightly and completely empty your lungs;
Perform uddiyana bandha;
Feeling discomfort, make an “exit” and take the original position;
Return to normal breathing.

Do this practice for 5 to 10 sets. Once you've reached 10 seconds or more, move on to the next step.

Stage 3

Now we are ready to master madhyma nauli. At this stage, you can linger a little, but do not give up. With regular and diligent practice, you will be able to master this variety to perfection.

Spread your legs shoulder-width apart, slightly bending them;
Place your palms on your hips (just above your knees) with your fingers inward and straighten your arms;
Take a full breath;
As you exhale, lean forward slightly and completely empty your lungs;
Perform uddiyana bandha;
Hold the breath while holding uddiyana bandha;
Press your hands on your hips and tuck your tailbone sharply under you (as if you are trying to push something forward with your pelvis);
If you did everything right, you will see a column of rectus abdominis muscles;
Hold this position for as long as you can;
Take the original position;
Return to normal breathing.

If you have difficulties at this stage, then do not try to immediately move on to holding, devote several days of your practice to the maximum number of contractions in one breath hold, so you can quickly feel the technique and then work it out safely.

Stage 4

Now we move on to vama and dakshina nauli. The technique for performing these two varieties is almost identical, the difference lies only in the foot on which the emphasis is placed.

Spread your legs shoulder-width apart, slightly bending them;
Place your palms on your hips (just above your knees) with your fingers inward and straighten your arms;
Take a full breath;
As you exhale, lean forward slightly and completely empty your lungs;
Perform uddiyana bandha;
Hold the breath while holding uddiyana bandha;
Press your left hand on your left thigh and shift your weight onto your left leg (as if we were leaning on it);
If performed correctly, tension and removal of the left rectus abdominis muscle (Vama nauli) will occur;
Press your right hand on your right thigh and transfer your weight to your right leg;
If performed correctly, there will be tension and removal of the right rectus abdominis muscle (Dakshina nauli);
Shift your weight to one side and then the other, as many times as your holding your breath allows;
Relax your abdominal muscles and take a "breath";
Take the original position;
Return to normal breathing.

Stage 5

The final step is to combine all three varieties into one continuous circular motion. There are two types of rotation: clockwise and counterclockwise.

Clockwise rotation is performed by combining these varieties in the following order: Uddiyana-Madhyama-Dakshina-Uddiyana-Vama-Madhyama-Dakshina-Uddiyana-Vama-Madhyama, etc. Counterclockwise rotation is performed by combining these varieties in the opposite order: Uddiyana- Madhyama-Vama-Uddiyana-Dakshina-Madhyama-Vama-Uddiyana-Dakshina-Madhyama, etc.

Ideally, it is necessary to perform the same number of rotations both clockwise and counterclockwise in one breath hold. However, for a more gradual and high-quality mastery of the technique, it is recommended to perform rotations first in one direction and then in the other direction. That is, they did it clockwise, restored breathing, and then the same amount counterclockwise, and so on for several cycles. Over time, your body will get used to it, and you will be able to perform all these manipulations in one breath hold.

Addition

The best time to practice is after waking up, when your stomach is empty. If for some reason you are unable to do this, then practice at least 4-5 hours after eating.

Do not think that you will get the effect of this technique only when you fully master the technique. By practicing this or that stage, you already get the benefits that are described above. The only difference is that by mastering the technique, you can get the most concentrated effect in a shorter period of time.

sitting posture

Having finished mastering nauli while standing, gradually move on to practice in your meditative posture (Padmasana, Siddhasana, etc.). Practicing in this way, you overlap, which allows you to influence your subtle body much more effectively and get a greater energy effect. To do this, follow all the same steps as described above.

Contraindications

If any of the items on this list is inherent in your health, then this practice is strictly prohibited:

High pressure;
Heart diseases;
peptic ulcer;
Stones in the gallbladder;
Umbilical hernia.

However, do not despair, there are a huge number of examples confirming the healing properties of plant foods. Increasing your diet of vegetables and fruits, as well as the rejection of animal products, will bring a significant improvement in the quality of your health and help you heal from various types of diseases.

Nauli is also forbidden for women at any stage of pregnancy and in the postpartum period for at least 5-6 months. In addition, you should refrain from practicing 2-3 days before and after the start of the menstrual cycle.

Conclusion

In conclusion, I would like to quote the following statement from the text "Hatha Yoga Pradipika":

Prostrating first before the guru, Yogi Swatmarama transmits the knowledge of hatha yoga only for the sake of the highest state of yoga (raja yoga).

This sloka tells us that hatha yoga is only a preparatory stage on the way to raja yoga (mental yoga). Raja yoga literally translates as "the queen of all yogas", and it is she who allows a person to fully reveal their potential and achieve a higher state of consciousness.

However, on this path, a person will undergo many difficulties and obstacles related to the obscurations and limitations that are inside each of us. Therefore, at all times, service has been an integral part of yoga. Try to do something for others every day that will help them develop and advance along the spiritual path. It is then that your yoga will bring maximum benefit to both you and the world around you.

Thank you for your attention and good luck with your development.

Nauli kriya is a practice of hatha yoga that starts the cleansing processes in the body, helps to remove toxins, enhances blood flow to internal organs, and stabilizes the hormonal system. The complex includes several successive stages and requires preliminary preparation. Several variants of the technique have been developed (Dakshina, Madhyamika, Vama).

What is the essence of Nauli?

Abdominal exercise is the main practice in hatha yoga and includes a set of actions for cleansing the subtle and physical body, providing a transition to deep practices. The exercise is called “a wave that washes away diseases”, it involves retraction of the abdomen, impact on the abdominal muscles and allows you to start metabolic processes in the digestive system.

The technique is performed by contracting the abdominal muscles:

direct;
oblique;
transverse.

With the help of gradual tension of the abdominal muscles and circular movements, the process of healing the body starts. The exercise does not require the use of special devices, therefore it is available for mastering on your own. However, it is recommended to learn the basics of movements under the guidance of specialists, then you can improve with the help of instructions and videos.

Benefits of Practice

Benefits of yoga practice:

increased blood supply to the digestive system;
cleansing the stomach of toxic substances and toxins;
stabilization of the liver;
cessation of malfunctions in the digestive system (flatulence, constipation);
normalization of the hormonal system;
elimination of painful manifestations of the menstrual cycle;
stabilization of the ovaries;
improvement of concentration of attention, memory, activation of mental activity;
increasing the tone of the body, strengthening the abdominal muscles;
massage of internal organs;
normalization of the functions of the genitourinary system;
removal of pain in the back;
removal of internal impurities and excess fluid from the intestines;
strengthening and restoration of the nerve endings of the gastrointestinal tract;
stabilization of the endocrine system ensures the balancing of the hormonal state of the body;
increased stress resistance;
even posture;
waist narrowing, flat stomach;
increase in working capacity;
creating a good mood;
reduction in visceral fat;
improvement of digestive processes allows you to reduce appetite, reduce the amount of food consumed.

The technique, when regulating the nutrition system and including plant products in the diet, allows you to start the processes of purification, restoration, and rejuvenation in the body. With regular use, the technique helps to heal the internal organs, contributes to the production of additional energy.

With long-term performance of the technique, the displacement of organs is eliminated. The effect of massage achieved during the practice is useful for women during the recovery period after childbirth. The technique allows you to give muscles tone, skin elasticity, reduce excess body weight. However, it is allowed to perform exercises 5-6 months after the birth of the child.

The technique also has a positive effect on the male body. Performing the exercise is the prevention of disorders of the excretory systems. There is a deep study and stimulation of the nerve endings of the internal organs.

Indications for implementation

violations of the intestines and excretory systems of the body;
excess body weight;
posture disorders, back pain;
unstable sleep, headaches, migraines;
skin diseases (pimples, peeling of the dermis);
displacement of internal organs;
failures in the absorption of nutrients by the digestive tract;
constipation, diarrhea;
difficulty in digesting food;
high levels of acidity in the body;
flatulence;
disruptions in the hormonal system;
nervous disorders.

Contraindications and harm

When including practice in a regular set of exercises for internal organs, it is important to consider contraindications. The practice is prohibited in the presence of the following diseases:

high blood pressure;
heart pathology;
arrhythmia;
ulcer;
urolithiasis disease;
hernia;
postoperative period (about 2-3 months);
diseases of the duodenum.

It is not recommended to start performing Nauli for pregnant women and in the period after childbirth (up to 6 months). Refrain from practicing 2-3 days before the menstrual cycle. There are age restrictions, it is forbidden to perform the technique for children under 14 years of age due to the intense effect on the hormonal system.

Execution technique

Training is best done in the morning after waking up on an empty stomach. Classes are possible during the day, however, meals should be less than 4-5 hours before. It is necessary to practice the technique from mastering the complex step by step.

For beginners, advance preparation is necessary. You will need to adjust the daily diet, it is important to increase the amount of fruits and vegetables consumed, reduce the amount of bakery products, fried foods, fast food. The transition to vegetarian dishes helps cleanse the body of toxic substances, toxins, and restores health.

For effective practice, preliminary cleansing of the body is necessary. Optimal preparation techniques are therapeutic fasting and. However, the implementation of the techniques should be carried out under the guidance of experienced specialists or according to instructions.

To master the technique, you can start moving the hips in a circle, supporting the movement of the abdominal muscles. When mastering the exercise, you can concentrate on squeezing and moving the abdominal muscles.

Experts recommend doing workouts daily, short sessions can be planned 2 times a day. You need to start with 5 repetitions with a breath hold for 10-15 seconds. After fixing the load by the body, you can increase the time of holding the breath up to 30 seconds.

Stages of Nauli

The practice of Nauli can be mastered at home in 4 stages:

Uddiyana bandha - involves creating a vacuum by holding the breath and drawing in the abdomen;
Madhyama - represents the technique of forming a central lock by isolating and bringing the rectus muscle to the center of the abdomen;
Vama - done on the left side of the abdomen, represents the isolation and contraction of the muscles;
Dakshina - performed on the right side of the abdominal region and involves isolating and contracting the muscles.

You can do the right technique, guided by the following rules:

it is necessary to spread the legs wide, leveling at the level of the shoulders and bending them at the knees;
hands are placed on the hips, fingers should be turned inward;
the abdominal muscles relax;
a deep breath is taken through the nose, then exhaled (the body is slightly tilted forward);
the chin is lowered to the chest and the throat lock is performed by holding the breath;
breathing is held, then the abdominal wall is pulled up to the spinal column with the help of the muscles with a slight upward tension, the body position is held for 2-3 seconds (when mastering the technique, the exercise is performed by simulating movement without drawing in air);
exhalation is performed when returning to the original state;
the chin rises, the body must be straightened;
the body returns to stable breathing;
after mastering the technique and holding in a fixed state for 10 seconds, you can begin to master the main exercise.

the legs are set wide, adjusted according to the level of the shoulders, the legs are bent at the knees;
hands are fixed on the thighs;
breath is taken through the nose;
then the air is exhaled through the mouth;
relax the muscles of the abdomen;
you need to take a breath, hold your breath;
on holding the breath, exercises in the abdominal wall begin, movements are done rhythmically, at a fast pace;
the required number of movements - 10-15 times;
exhale through the nose;
the body is returned to the vertical state.

The Agnisar Kriya complex is performed consecutively 3-5 times. With regular performance, you can prepare for more complex healing techniques.

The next step is Madhyama Nauli. You will need to improve in the exercise to control the abdominal muscles to perform movements. The exercise is mastered in the following sequence:

you need to put your feet shoulder-width apart, bending them at the knees;
palms move to the level of the hips above the knees, fingers are held inward, arms are straightened;
a deep breath is taken;
during exhalation, it is required to lean forward and release the lungs;
Uddiyana bandha is performed, holding which requires holding the breath;
it is required to put pressure on the thighs with your hands and with a sharp movement to tuck the coccyx under you, the pelvis must be pushed forward;
if performed correctly, a vertical column of rectus abdominis muscles should appear;
it is necessary to keep a fixed position as much as possible during physical training;
you need to relax the muscles and make a small exhalation;
return to their original position;
return to standard breathing.

When training, it is necessary to gradually develop a complex position. It is not recommended to immediately switch to holding the muscles, it is required to develop the number of contractions for holding the breath. After mastering the technique, you can complicate the movements and increase the time the muscles are held in a given position.

The Beman Nauli technique involves isolating the rectus abdominis muscles on the left side of the body. The exercise is done in the following sequence:

it is necessary to focus with the left hand on the knee, while the right leg should be relaxed;
after exhalation, the breath is held and the muscles in the abdomen on the left tense;
you need to relax and take a slow breath;
the technique is consistently repeated more than 4 times (depending on the level of preparedness).

Dakshina Nauli

The Dakshina Nauli technique involves isolating the rectus abdominis on the right. The exercise is performed in stages:

it is necessary to spread the legs wide and bend them at the knees;
palms are placed on the thighs above the knees, fingers should be turned inward;
arms straighten, a deep breath is taken;
on exhalation, you need to lean forward and release your lungs;
Uddiyana bandha is performed and held on holding the breath;
it is required to press with the left hand on the left thigh, the weight of the body moves to the left leg;
with proper body positioning, the rectus abdominis muscle on the left side will be tense and brought out;
you need to press your hand on the thigh area and transfer the body weight to the leg;
when sufficient tension is created, the rectus muscle on the right side of the abdomen will protrude;
weight can be transferred from one side of the body to the other, as far as possible while holding the breath;
the abdominal muscles relax, a half breath is taken;
the initial position of the body is taken;
breathing stabilizes to normal.

Kriya

Kriyas are circular rotational movements of the abdomen. At the final stage, all types of compressions are combined in a circle movement that is performed without interruption. The movement of loads is carried out counterclockwise and clockwise. When rotated clockwise, different techniques are combined in the following combination:

Oddiyana;
Madhyama;
Dakshina;
Oddiyana;
Wama;
Madhyama;
Dakshina;
Oddiyana;
Wama;
Madhyama, etc.

Movements of the abdomen during the execution of the technique

When changing the direction of movement, the procedure is reversed. Experts recommend performing a single number of repetitions of rotations. However, at the stage of mastering the practice, you can train in the exercise in one direction. After resting on the next breath-hold, the work of the body in the other direction is mastered. After training, the body gets used to the movements, allowing you to complete the cycle on a single breath hold.

The body receives the effect from technology at the stage of development. When muscles contract and warm up, metabolic processes are triggered. When mastering technology, a complex effect is exerted on the body. After completing the full complex, you can get a positive effect in a shorter period of time.

The next step is the integration of technology when performing meditation practices (Siddhasana, Padmasana). These techniques provide a great energy effect on the body.

Nauli options

Several versions of the technique have been developed:

Madhyamika;
Wama;
dynamic option.

The Vama complex is a right-to-left rotation with wave-like movements or an isolated stretch of the rectus muscle on the left side.

Madhyamika (madhyama) is a subspecies of static exercises, which involves squeezing the rectus muscles (“navel threads”) along the center of the body.

The dynamic execution of the practice can be performed by experienced yogis. The movements of the technique are wavy and are performed in the direction across the abdomen. To complete the exercise, you need to master the basic movements of Nauli.

Common Mistakes

The tilt of the back to the sides during the practice disrupts the flow of energy, the body must be straight, inclinations are unacceptable.
It is forbidden to sharply increase the number of wave movements, the number of movements and the complexity of techniques must be increased in stages. Experienced yogis can perform 108 wave movements per cycle.
The mistake is the uneven distribution of the load. When turning on dynamic positions, it is important to observe the same number of oscillations to the right and left sides.
The complexity of the exercises is mastered gradually. Too fast pace of learning technique is mistaken. Gradual, slow mastering of exercises allows you to increase the effectiveness of the technique.
Experts do not recommend performing the technique after eating, the required interval is 5 hours after eating.
At a temperature and colds, the technique is not recommended.
The rounding of the back in the thoracic spine interferes with concentration on fixing attention in the abdomen.
Mastering the technique is carried out regularly, however, exceeding the number of normalized movements is not recommended.
If you experience discomfort in the stomach area, it is recommended to refrain from doing the practice.
Intermittent breathing indicates a violation of the technique. It is required to slow down the movements and perform the exercise smoothly in order to restore breathing.
It is a violation of the technique to perform exercises without interruptions, before each set of movements, breathing and pulse are restored.
It is not allowed to hold your breath for a long time to prevent negative effects on the body. In the process of execution, after holding the breath, inhalation should be carried out at a calm pace.
To prevent mistakes, beginners are advised to perform exercises with an experienced trainer.
The technique in the sitting position is done when mastering the exercise to perfection, since the correct execution of the technique in the meditation posture is difficult.

results

As a result of regular practice of Nauli, the following health effects are ensured:

cleansing technique allows you to enhance the effectiveness of other mudras, kriyas, asanas in yoga;
deep massage triggers blood flow, helping to eliminate diseases of the pelvic organs, the digestive system;
the endocrine system stabilizes, the amount of hormones normalizes;
the displacement of organs in the pelvic area is eliminated;
there are problems of digestion of food, diarrhea, constipation, flatulence;
the level of acidity in the stomach stabilizes, providing prevention of gastritis and ulcers;
harmonization of the psychological state;
due to the balancing of the hormonal sphere, a feeling of calmness appears, stress resistance increases;
stabilization of pressure in the body;
removal of symptoms of headaches, migraines;
reduction of manifestations of skin diseases (rashes, acne, peeling);
reduction of manifestations of varicose veins;
stimulation of the activity of the large intestine;
improvement of blood circulation processes in the body;
strengthening the muscles and respiratory system;
reduction of high blood pressure;
increased blood flow in the pelvic region;
stimulation of excretory systems;
providing a choleretic effect, reducing excessive work of the gallbladder;
stimulation of the endocrine system and stabilization of the body's activity in diseases of the liver and pancreas;
increased muscle tone;
weight loss;
the skin acquires elasticity, smoothness;
the launch of metabolic processes contributes to the rejuvenation of the body, cell renewal;
improvement in complexion.

Nauli - this is how rotation of the abdominal muscles is called in yoga. There is a saying that every muscle should move at least once a day. This prevents stagnation of energy, like water, which stands still and becomes impure and fetid. On the other hand, running water always remains clean. This is the reason why the intestines should be set in motion every day. What is the execution technique of nauli? How to learn to do a kind of internal massage of the organs, which has a beneficial effect on the processes of digestion and cleansing in the body?

Where to begin?

As a preliminary exercise, it is recommended to practice mastering the technique called agnisara kriya. It is performed as follows: you need to stand up, feet shoulder-width apart, then you should take a deep breath through your nose. You need to exhale through your mouth, while slightly bending your knees, placing both hands on your hips. After exhaling, allow the abdominal muscles to relax and hold your breath. In this state, start moving the abdominal wall powerfully and quickly 10-15 times. After that, inhale through the nose and take a vertical position. Repeat the exercise 3-5 times. This technique activates the manipura chakra and awakens the "digestive fire", which has a stimulating effect on the metabolism, strengthens the immune system and is useful in the treatment of diabetes. Agnisara kriya should be practiced strictly on an empty stomach and in the absence of any bowel or pancreatic disease. Do not practice this technique during pregnancy. When the abdominal muscles have adapted and strengthened within a few weeks as a result of such breathing exercises, you can proceed directly to the practice of nauli.

Technique: how to learn how to make nauli?

First you need to stand up straight, legs slightly apart, inhale deeply through your nose, exhale through your mouth and lean forward, keeping your back straight. Bend your knees slightly and place both hands on your thighs. When holding the breath strongly and quickly (abdominal cavity) and try to feel the rectus abdominis muscle. On the next breath, straighten up again. This process can be repeated 5-6 times. After practicing for some time, you can move on to moving the rectus abdominis muscle from right to left, then from left to right, and later try to exercise nauli with these muscles. Technique - how to learn? Useful advice will be as follows: everything should be done gradually, since it will still not work to perform complex combinations at once, the process of mastering the practice takes time and patience.

Technology Benefits

Nauli strengthens muscles by massaging the intestines and organs of the lower abdomen, regulates blood pressure, and relieves heartburn. Due to the stimulation and regulating effect on the entire digestive system, the technique is considered an incredibly beneficial exercise for the whole body. The cause of many diseases originates precisely in the digestive system: headaches, skin diseases, and sometimes cancer. Toxic substances and wastes that are not eliminated in a timely manner and stored in the body are in most cases the cause of these misfortunes. Nauli quickly tones the abdominal muscles - nerves, intestines, every part of the internal organ system is stimulated by this practice. It balances the endocrine system and helps stabilize the production of sex hormones. In practice, you can control sensual desires and even strengthen willpower. What is nauli (execution technique), how to learn? A beneficial effect is achieved with proper implementation and taking into account all the recommendations. For example, you should not engage in muscle massage on an empty stomach, during pregnancy, or if there are stones in the kidneys or gallbladder.

Nauli training

What is the execution technique and how to learn how to correctly apply one of the advanced practices in yoga? Improper execution promises a certain risk of injury. It is difficult to learn this from books. It is necessary to work with a teacher who has mastered nauli to perfection and clearly understands all the features of the process. How to learn to practice without pain and without physical discomfort? Nauli training, as a rule, takes place in several stages:

1. Study the contractions of uddiyana bandha (agnisara) for several weeks or even months.

2. The execution of the central nauli is possible only upon mastering the first stage.

3. After mastering the central nauli, you can try shifting to the left and right side, and also try to roll the abdominal muscles in a circle.

Warning

If nauli is practiced for a certain amount of time without the use of purification techniques, meditation and spinal breathing, it can lead to an energy imbalance in the body. It would be preferable to learn from an experienced practitioner. People with heart or gastrointestinal problems should seek professional advice before learning nauli.

Isolation of the abdominal muscles

What is the practice of nauli execution technique? How to learn? The procedure for rotating the abdominal muscles is also called abdominal isolation, because you need to isolate the muscles, bring them together or push them out. When mastering, you should follow the advice of an experienced yoga teacher. This exercise can be done either in a seated or standing position, but students should start from a standing position with their feet about 30 centimeters apart to have a firm, stable stance. Isolation of the abdominal muscles is possible only in an almost vacuum space, so when exhaling with force, you need to open your mouth and bend down to remove all the air from the abdomen. Clockwise and counterclockwise muscle movements are more advanced and difficult practices. Having mastered the technique in an upright position, you can try to do it in a sitting position.

When to practice nauli? Execution technique

How to learn? The method of optimal development is based on periodicity and regular practice. Since there is a good massage of all internal organs, these exercises will have a positive effect on the kidneys and liver, bladder and urinary tract, pancreas and gallbladder, prostate or ovaries, as well as on the reproductive organs. The effect of massage on the digestive system has a stimulating effect when practiced regularly and also prevents problems with constipation. Nauli is recommended for people suffering from diabetes. Incredibly beneficial effect is the use of technology for women with gynecological problems - from menstrual irregularities and pain during menstruation to problems with the ovaries and uterus. In addition, such tough breathing exercises burn excess belly fat.

Is the execution technique so complicated for nauli? How to learn? The effect will be positive only if everything is done correctly. The whole point is not to do everything quickly, it is worth accustoming yourself to do it slowly, it is much more effective and beneficial for the body. At the beginning of development, you can help the movement of the abdominal muscles by moving the hips in a circle. Later, when the skill is more or less mastered, you can try to do exercises only with the abdominal muscles. During or after the practice, one may feel the urge to urinate. This is completely normal, it means that the process of cleansing and healing is running. Nauli can only be done on an empty stomach or 5 hours after eating, otherwise pain and discomfort may occur. In case of a cold or problems with the throat and breathing, you should also refrain from exercising. This advanced practice should ideally be done when the person is in full health. If there is any doubt, you should consult a doctor and consult with your yoga teacher about it. The practice is definitely not recommended for patients with heart disease and people suffering from hypertension, colitis, ulcers, bowel cancer, diarrhea, hernia, or gallstones or kidney stones.

Yoga is the science of right living

Techniques in yoga involve all aspects of a person's physical and emotional health at the physical, mental, emotional, social and spiritual levels. The word "yoga" means "oneness", meaning the universal union of the body, soul and higher reality. One of the advanced practices is nauli. Technique, how to learn, the rules of technology - all these issues require a detailed description. So, nauli is a massage of the abdominal cavity. This Sanskrit word comes from the root "nala" or "nali", which means a tubular vessel, a vein or nerve of the body, a reed or a hollow stem. It is also interesting to note that the Sanskrit word "nau" means ship, and indeed, when the technique is perfected, the movement of the abdominal muscles resembles the oncoming waves of the ocean, similar to those created by the ship. Nauli - which implies the isolation of the rectus muscle. Each rotation has its own name and is responsible for a certain process in the body.

Nauli from the inside

The rectus abdominis muscle is represented by two long vertical muscles located in the front of the abdomen, which run from the center of the chest near the diaphragm to the external oblique muscles. During the technique, the external oblique muscles can also be involved. Nauli is first practiced with the hands on the hips just above the knees and the body tilted forward. As skills improve, other positions can be practiced, in a more upright position, with hands placed on top of the thighs. This is how the traditional technique for nauli looks like.

How to learn tragaka, neti, kalabhati, dhauti and other techniques in yoga?

You can answer as follows: from simple to complex. Nauli's execution technique is considered quite complicated. How to learn kapalabhati, neti, pranayama and other similar techniques in yoga? First, agnisara is mastered, during which the ability to control the abdominal muscles is developed. Other techniques can be learned later. The most advanced are the dhauti and basti techniques, they are usually comprehended after the age of twenty. Basti is a cleansing of the large intestine with a special enema based on honey or coffee. Kapalabhati resembles breathing exercises, which are simple and take little time. Tragaka is a close observation of an object, this technique aims to improve the eyes and relieve psychological stress. Often the object of contemplation is a burning candle. Many techniques are difficult for beginners, so it is not recommended to perform them without prior training and an experienced yoga instructor.

Nauli is a classical hatha yoga exercise that is not often taught in yoga schools, as it is considered quite difficult. The technique of muscle rotation can be mastered only with perseverance and patience. As a rule, it takes about 3 months of regular training to master the very basics of the practice. The benefits of using this technique can hardly be overestimated. After inhalation, the heart begins to pump blood at an accelerated pace, and this is a kind of aerobic exercise for the body. At this time, a large amount of oxygen is released, which contributes to the destruction and removal of toxins from the body. Another huge benefit is the burning of fat in problem areas, especially in the abdomen.

The goal of Nauli is to feel the body and awaken and stimulate the flow of energy (physical and subtle).

After reaching the West, yoga seemed strange and shocking to many people, including yoga nauli. Rumors began to circulate about turban-wearing fakirs and snake charmers who, prior to entering levitation, walk on hot coals and eat glass, and "bind" their bodies into impossible figures. The question often arose: “Why does anyone need this?”

Today, yoga has become a well-known word and elegant asanas regularly grace the covers and pages of the magazines you read. Despite this, the shatkriyas (six cleansing practices) that are part of the tradition of hatha yoga can still be shocking. One of the directions is nauli.

Although these ancient methods may seem strange, they are a way to cleanse the body of toxins.

Most people who read hatha yoga books are horrified at the thought of yogis voluntarily pulling strings through their noses, swallowing cloth, or inducing themselves to vomit. The English writer Piers Jervis, who visited India in the fifties of the twentieth century, wrote that yogis swallowed a red rag. He wrote that the first people who arrived in India from London and witnessed this act "naively believed that yogis took out the insides to wash them and then swallow them!" This belief is still found today.

Shatkriya teaches to better understand the processes occurring inside the body. This sensation beyond the sensation of muscles, bones and joints, includes sensations coming:

with a change in breathing;
changes in the chemical composition of the blood;
viability level;
state of internal organs;
flow of subtle energy in the body.

The six kriyas include:

Nauli - cleansing of the abdominal cavity.
Neti - cleansing the nasal cavity with a cord or water.
Basti - cleansing the colon with enemas.
Trataka - focusing on a flame or a small object.
Kapalbhati is a breathing technique designed to cleanse and strengthen the lungs.
Dhauti - cleansing the stomach, teeth, throat and anus.

Agnisara-dhauti, or as it is otherwise called agnisara-kriya, can also be attributed to Shatkarma. Agnisara dhauti kriya and nauli protect the body from disease and weakness. According to the established tradition, it cleanses the digestive organs and intestines through their "relaxation" and a circular awakening of the movements of the abdominal muscles.

Kriya appears in classical texts as Nauli (Hatha Yoga Pradipika) or Lauliki (Serandasamhita). Lauliki term comes from the word "lola" which means (step, turn).

Nauli originates from the word "nala", which means ("cylindrical dishes", "vein"). Today, hardly anyone uses the term Lauliki, despite the fact that it gives an accurate description of the movement of the abdominal muscles.

The names Lauliki and Nauli can be used interchangeably, although there are other more interesting and logical meanings.

Teacher Simon Borg - Olivier uses the name Nauli to isolate the muscles of the abdominal cavity (right, left, center), and the name Lauliki to describe the circular movement of the abdominal muscles. This stylish solution is consistent with the root of both terms.

The teachings of classical yoga about Nauli

The codifier of the classical yoga teaching says: “The abdomen rotates very quickly from one side to the other. Lauliki prevents disease and kindles the digestive fire."

The Hakhta Yoga Pradipika says: “Bow, push out your belly and turn quickly from right to left. The Siddhas call this practice Nauli. Nauli is the most important practice of Hatha Yogis. Ignites the digestive fire, relieves indigestion, promotes slow digestion and brings happiness.”

Nauli Kriya Studies and the Legacy of Swami Kuvalayananda

A very valuable legacy was left to us by S. Kuvayananda, who in 1924 proved that the rotation of the abdominal muscles as described in the classical texts leads to the formation of a vacuum in the abdominal cavity. He tested his assumptions by inserting a manometer tube into the rectum of a Nauli practitioner.

Swami Kuvalayananda (Jaganash Ganesh Gan) was an interesting person, born in 1883. He grew up during a period of strong development of the national revival movement in India. The social ideas of Sri Aurobindo and the Lokmaniya Tilak movement were close to him. While traveling in India, he spent a lot of time talking to the common people, and over the years he became convinced that the role of education, including physical education in India, should be strengthened and serve as a tool that can change the mentality and quality of life of the less privileged social classes. .

Under the influence of his teachers and mentors, Swami Kuvalayanand explored the local systems of physical culture in India: gymnastics, martial arts, various types of yoga.

In 1923, Swami met the sannyasi Sriman, who, in addition to practicing yoga, practiced sighi - superpowerful yoga. This acquaintance set the direction for his scientific career, and inspired him to begin research into the extraordinary psychophysical effects of yoga practice in people who had attained a higher level of consciousness.

Swami Kuvalayananda set out to demystify yoga practices. In his opinion, the mystical and esoteric interpretations of the practice of hatha yoga are described vaguely, the formulations are understood by few, and instead of attracting people with the truth about yoga, they move them away from it. He proved that the classical texts of yoga tell the truth, that the truth is not divorced from reality and is based on the laws of physics. It must be emphasized that his goal was not to reduce yoga practices to a series of step-by-step exercises and practices that have certain psychophysical effects. Swami Kuvalayananda was looking for an objective and reasonable way to measure and certify extrasensory perception and universal transcendental consciousness. His experiments were designed to measure the physical effects that manifest in higher consciousness.

Practicing Nauli or auto-massage of the abdominal cavity

Practice has great potential, which is very important for beginners. On the physical level, it allows you to work to strengthen the diaphragm, develop abdominal muscles and develop body awareness, oxygenate the brain and internal organs. Perform Nauli without breathing.

Kuvalayananda addressed his first experience to Nauli kriya. According to the classical texts, the practice was to insert a bamboo tube into the rectum while kneeling in the water and perform Nauli kriya. The circular movement of the abdominal muscles causes the absorption of water into the intestines and allows it to "flush". A mechanism that ensures the absorption of water by expanding the ribs and performing circular movements of the abdomen. With the help of a manometer tube, an X-ray, and a student who sacrificed himself in the name of science, Swami proved that during the practice of Nauli Kriya, the pressure in the colon drops and becomes below atmospheric pressure. The result is a vacuum that sucks in water.

The result of Kuvalayananda's experiment showed that the practice of Nauli has a beneficial effect on blood flow and the speed of movement of feces in the intestines. The suction effect associated with the sequential movement of the fibers of the rectus muscle "massages" the internal organs.

Stages of Nauli

Traditionally, the practice of Nauli kriya is divided into four stages, which are called:

Madhyana nauli

Isolation and activation of the bilateral rectus muscle going. It is carried out by pressing hands on tense knees.

Hold your breath after exhaling.
Relax your muscles and take a full breath.
Repeat madikhyana nauli 4 or more times.

Beman nauli

Left-sided isolation of the rectus abdominis muscles.

Focus all your attention on the muscles of the left side.
Emphasize with your left hand on the knee (right - as relaxed as possible).
Holding your breath after exhaling, tighten the muscles on the left side of the abdomen.
Relax and take a slow deep breath.

Repeat Beman Nauli 4 or more times.

Dakshina nauli

Right-sided isolation of the rectus abdominis muscles. Procedure reverse Beman nauli.

Kriya

Circular movements of the abdomen are nauli kriya.

Nauli step by step

Nauli - a cleansing yoga technique and a technique for working with the abdomen - a deep massage of the internal organs using the abdominal muscles. Stimulates the peristalsis of the stomach, favorably affects the liver, accelerates digestion and excretion of toxins. Nauli execution technique allows you to maintain the efficiency of the excretory systems and has an exciting and energizing character. It is better to practice nauli on an empty stomach, preferably in the morning.

Before proceeding to Nauli:

Stand straight, put your feet hip-width apart.
Take a full yoga breath to renew the blood and saturate it with oxygen.
Full exhalation and inhalation, but do not let the air in by putting a “lock” on the throat. Press your hand on the top of the quadriceps muscle.
Exhale and release all the air and pull the stomach in as far as possible in the direction of the spine.
Push your stomach forward.
Repeat 10-20 times, alternately pulling in and pushing out the stomach without inhaling.
Breathe in at the end. Rest for a while and then repeat the exercise two or three more times.

Performing Uddiyanabadhi

Before starting the practice of Nauli kriya, one must master the phased implementation of Uddiyanabadhi. There is a lot of confusion as to what is Uddiyanabadha. Badha is taught in different ways in different schools.

The classic approach can be reduced to one statement: keep your belly button away from your spine.

During Uddiyanabadhi, the oblique abdominal muscles should be relaxed. This is the function of the chest muscles - expansion of the intercostal muscles, the formation of a vacuum - passive rises of the abdominal wall. The clamping of the oblique muscles during the lifting phase prevents the organs and walls of the abdominal cavity from rising towards the middle and prevents the pressure from changing to a significant extent.

Lightly press your hands on your stomach, exhale and direct your navel towards your spine.

Note that the abdomen has become firm, in the center and on the sides. The oblique muscles of the abdomen were activated and the stomach tightened.

As the oblique muscles become active, this causes feedback inhibition of the feedback inhibition of the main respiratory muscle or diaphragm. The mechanism is simple. When the elbow is bent, the biceps and triceps are activated and automatically relax. The same thing happens with each pair of muscles that perform opposite functions.

If you constantly keep the oblique muscles of the abdomen in tension, then it is difficult to expect that the main respiratory muscles or the diaphragm will completely relax.

Phased study and implementation of nauli

Take the position of the fisherman (legs wider than shoulders, slightly bent at the knees).
Take a full yogic inhale and exhale sharply.
Tighten the muscles of the perineum and contract the anal sphincter.
Make a throat "lock", pull in your stomach.
Lower your chin and press it to your chest.
Hold the pose and exhale until tired.
Release the throat "lock", relax and make a passive exhalation.
Return to the fisherman's pose, clear your breath and repeat the Uddiyanabadhu exercise 10 times.

The effectiveness of some exercises from yoga gymnastics is so great that athletes of various directions willingly include them in training complexes. Yogis are sure that performing nauli has a beneficial effect on the energy of the body, the functioning of the heart, blood vessels, digestive tract and reproductive system.

At the same time, a deep massage of all internal organs is naturally performed, and the core muscles are noticeably strengthened. The exercise is aimed at working the abdominal muscles, which look like two dense muscle bundles.

The rectus muscles, which are called "nala" in Sanskrit, are located along the abdomen, protecting the abdominal organs. At the bottom, the muscles connect to the pubic bone, and at the top they converge at a site in the center of the chest.

During the execution of nauli, it is these two muscles that perform wave-like movements. For this reason, the practice has another name - “laulik” (the word “lola” is translated from Sanskrit as “churning”, “rotation”). The correct technique becomes available only as a result of a sufficiently long practice - even with a strong press and cubes on the stomach, it will hardly be possible to quickly learn how to perform wave-like movements.

Implementation options

Execution technique

Training

The first step to performing nauli yoga is the development of uddiyana bandha. To do this, you need to sit in any comfortable position, be sure to keep your back straight. A deep breath is taken and a quick exhalation, after which the head tilts down, the stomach is drawn in, and the stomach is pulled inward and upward along the spine.

In this position, you need to hold your breath for at least 10-20 seconds, after which the stomach relaxes, the head rises and the next breath is taken. It is desirable to start with three cycles of holding the breath, between which there should be breaks lasting a couple of minutes.

When you can hold your breath in uddiyana bandha for 20 or more seconds, you can begin to master the nauli technique. It is important to consider that it is desirable to perform both techniques in the morning before meals and only if there are no problems in the work of the internal organs.

Mastering Madhyama Nauli

Starting position - standing, feet shoulder-width apart, the body is slightly tilted forward, the hands rest against the central region of the hips.
A full exhalation is made, accompanied by an active retraction of the abdomen (uddiyana-bandha).
By pressing the palms on the hips, the abdominal area is tensed so that the middle section of the abdominal muscles stands out forward. As a result, a firm longitudinal bulge of tense muscles should appear in the navel.
The position is held until the moment when the body needs to take the next breath.
You can repeat the technique after a few minutes, after stabilization of breathing.

Performing Dakshina and Vama

After mastering the direct laulika, you can begin to perform its right- and left-sided options:

Take a comfortable half-squat position, feet should be located at a distance of 50-100 cm. Place your hands on your legs slightly above your knees.
Inhale slowly through the nose, exhale powerfully through the mouth, after closing the lips with a tube. Close the throat lock after you hold your breath.
Pull in the stomach, perform uddiyana bandha.
Shift your body weight onto your right leg and raise your left palm up. After that, your body itself will tell you how to make a wave to the right (it will turn out almost automatically).
Gradually remove the uddiyana bandha, straighten up, raise your head and regulate your breathing.
Do the same on the other side.

Dynamic option

When the static version of the exercise is mastered, you can learn to move the wave along the stomach. To achieve this, rather gradually and in turn, the pressure on each hand increases.

It is advisable for beginners to perform no more than three waves in one approach, be sure to complete the practice with a wave from right to left.

This requirement is due to the peculiarities of the anatomical structure of the human body (the direction of movement of food in the intestines).

As you master the practice, you can take more comfortable positions - sitting on your knees with your buttocks on your heels or in a cross-legged position. When breathing, it is important to maintain a straight back position, without tilting the body to the sides.

The number of waves in dynamic nauli can be gradually increased: experienced yogis can perform 108 wave movements in one breathing cycle. When performing a dynamic complex, it is important that the number of movements to the left and right is the same.

Contraindications

Children before puberty.
Women during menstruation, during pregnancy and for several months after childbirth.
People with acute diseases of the stomach and intestines (ulcers, cancer, recent abdominal surgery, etc.).
Patients with tuberculosis.
Hypertension patients and people with heart problems.
The presence of spinal hernias can also be a contraindication for performing the practice.

In yoga, nauli is considered a powerful cleansing technique that enhances the effectiveness of any other practice.

Thanks to the rotational movement of the abdominal muscles, a gentle massage of the digestive, excretory and reproductive systems is performed.

This allows you to cope with stool disorders, increased acidity of the stomach, hormonal disorders and even depression.

An additional bonus is an improvement in the functioning of the pancreas, which is why the technique is indicated for patients with diabetes.

It is believed that the regular performance of nauli helps to strengthen strong-willed qualities, eliminate all internal unrest and become happy.

Conclusion

Competent execution of nauli will not only ensure the strengthening of the abdominal muscles, but also bring enormous benefits to the body.

Basics of mastering technology:

Control of a strictly vertical position