Yoga Practice Name
Nauli
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Yoga Practice Type
Ashtang Yoga Category
Niyama
Hatha Yoga Category
Kriya
Steps and Description
- Stand with the feet about a metre apart. Take a deep breath in through the nose and then exhale through the mouth, emptying the lungs as much as possible.
- Bend the knees slightly and lean forward, placing the palms of the hands on the thighs just above the knees.
- The fingers may point either inward or outward. The weight of the upper body should rest comfortably on this area above the knees. The arms should remain straight.
- Perform jalandhara bandha while maintaining bahir kumbhaka, external breath retention.
- Keep the eyes open and watch the abdomen. Suck in the lower abdomen. Contract the rectus abdominii muscles so that they form a central arch running vertically in front of the abdomen.
- Contract the muscles as much as possible without straining. Hold the contraction for as long as it is comfortable to hold the breath.
- Release the contraction, raise the head and return to the upright position. Inhale slowly and deeply allowing the abdomen to expand. Relax the whole body.
- Relax in the standing position until the heartbeat returns to normal.
Practice Keynotes
Before attempting nauli the practices of agnisar kriya and uddiyana bandha should be practiced.
Cautions and Limitations
- Nauli should only be practised under expert guidance.
- If any pain is felt in the abdomen during nauli, stop the practice immediately.
- Try again the following day or when the pain subsides.
Contraindications
- Nauli should not be attempted by people suffering from heart disease, hypertension, hernia, high blood pressure, gallstones, acute peptic ulcer, or those who are recovering from internal or abdominal surgery.
- Pregnant women should not practise nauli.
- However, four to six months after childbirth the practice is recommended to strengthen the abdominal and pelvic muscles, reshape the body and readjust the position of the inner organs.
General Benefits
- Nauli massages and tones the entire abdominal area including muscles, nerves, intestines, reproductive, urinary and excretory organs.
- It generates heat in the body and stimulates appetite, digestion, assimilation, absorption and excretion. It helps to balance the adrenal component of the endocrine system.
- This practice alleviates constipation, indigestion, nervous diarrhoea, acidity, flatulence, depression, hormonal imbalances, and urinary disorders, diabetes, lack of energy and emotional disturbances.
Benefits for Disease
Depression
