Yoga Practice Name
Nauli (नाउली)
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English Name
Abdominal Churning
Description and Steps
Description:
Nauli is a yogic cleansing technique that involves the churning or rolling motion of the abdominal muscles. It is primarily used for stimulating digestion, strengthening the core, and cleansing the digestive system. This practice is considered to have both physical and mental benefits and is often practiced as part of Kriya Yoga or Shat Kriya.
Steps of Practice:
- Preparation: Begin by standing upright with your feet about hip-width apart and knees slightly bent. Place your hands on your thighs, or, if you prefer, on your knees.
- Breath Control: Take a deep breath in and exhale completely, emptying your lungs.
- Activate the Core: Engage your abdominal muscles and pull your navel inward towards your spine, creating a vacuum in your abdomen.
- Isolate the Abdominals: Using your core, create a rolling or churning motion with the abdominal muscles. Begin by isolating the rectus abdominis (the front part of the abdomen), pulling it to the left side.
- Alternate the Movement: Once you have isolated one side, alternate the motion by shifting the abdominal muscles to the right side.
- Maintain Breath Control: Maintain steady, controlled breathing throughout the practice, ensuring that your breath is consistent and not strained.
- Repeat: Perform the churning motion 5-10 times, alternating between the left and right side.
- Rest: After performing Nauli, take a few deep breaths and relax before repeating the process if needed. Avoid overexerting yourself.
General Benefits
- Improves Digestion: Nauli stimulates the digestive system, enhancing the function of the stomach, intestines, and pancreas. It can help relieve bloating, constipation, and indigestion.
- Strengthens Abdominal Muscles: The practice of Nauli engages and strengthens the abdominal muscles, improving core strength and stability.
- Detoxifies the Body: Nauli helps in the detoxification of the body by improving the function of the digestive organs and eliminating toxins through better digestion.
- Increases Energy: The dynamic movement of the abdomen during Nauli increases energy levels and invigorates the body.
- Improves Blood Circulation: Nauli helps to enhance blood flow to the digestive organs and throughout the body, promoting better circulation and oxygenation.
- Regulates Bowel Movements: By stimulating the abdominal organs, Nauli promotes healthy bowel movements, reducing constipation and irregularities in the digestive system.
- Enhances Mental Clarity: The physical effort required during Nauli helps to clear mental fog and improve focus and concentration.
- Balances the Nervous System: Nauli activates the parasympathetic nervous system, leading to relaxation and reduction of stress.
- Reduces Belly Fat: Regular practice of Nauli can help tone the abdominal area, assisting in reducing belly fat and improving overall body shape.
- Improves Posture: Strengthening the core through Nauli supports better posture and alignment of the spine.
- Supports Weight Loss: Nauli, by boosting metabolism and improving digestive efficiency, can assist in weight loss and maintenance.
Cautions-Limitations-Contraindications
- Pregnancy: Nauli should be avoided during pregnancy, as the movements may strain the abdominal muscles and affect the reproductive system.
- Heart Conditions: Individuals with heart disease, hypertension, or cardiovascular issues should refrain from practicing Nauli, as it may put strain on the heart.
- Abdominal Surgery: After any recent abdominal surgery or injury, Nauli should be avoided until full recovery, as it may cause discomfort or aggravate the condition.
- Digestive Disorders: People with serious digestive disorders, such as ulcers, hernias, or Crohn's disease, should avoid Nauli, as the practice may exacerbate symptoms.
- High Blood Pressure: Those with high blood pressure should practice Nauli with caution or under the supervision of a healthcare provider, as the practice can increase intra-abdominal pressure.
- Injury to Abdominal Area: Individuals with a recent abdominal injury or those suffering from pain in the stomach, liver, or intestines should refrain from practicing Nauli.
- Varicose Veins: People with varicose veins should be cautious with Nauli, as excessive abdominal pressure may worsen the condition.
- Weakness or Fatigue: Those feeling weak or fatigued should avoid Nauli, as it may strain the body further.
- Severe Menstrual Issues: Women with heavy menstrual bleeding, ovarian cysts, or other gynecological issues should avoid Nauli during menstruation.
- Beginners: Those new to yoga should practice Nauli under the guidance of an experienced instructor, as improper practice can lead to injury.
Complimentary Practice
- helps prepare the body for Nauli and improves digestive health.
- Kapalbhati Pranayama: A breathing technique that strengthens the abdominal muscles, enhances lung capacity, and helps activate the digestive system before practicing Nauli.
- Bhastrika Pranayama: Energizing the body with controlled forceful breaths, Bhastrika complements Nauli by stimulating the internal organs and increasing vitality.
- Surya Namaskar: A dynamic sequence of yoga poses that warms up the body, improves flexibility, and helps engage the core muscles, making Nauli easier to practice.
- Agni Sara: A yogic practice focused on stimulating the digestive fire and strengthening the abdominal area, complementing Nauli’s benefits for the digestive system.
- Mula Bandha: A pelvic lock that helps stabilize the lower body during Nauli, aiding in the control of energy and enhancing internal focus.
- Trataka: Eye exercises like Trataka help improve concentration and focus, which complements the mental discipline required for Nauli.
- Pranayama: Any pranayama practice, like Anulom Vilom or Nadi Shodhana, can be done alongside Nauli to balance the breath and calm the mind.
Similar Practices
1.Kapalbhati, 2.Uddiyana Bandha, 3.Bhastrika Pranayama, 4.Agni Sara, 5.Hatha Yoga, 6.Tummo Meditation, 7.Asvini Mudra
Practice Keynotes
- Performed on an empty stomach, ideally early morning after bowel evacuation.
- Requires prior mastery of Uddiyana Bandha.
- Focuses on isolating and churning the abdominal muscles to massage internal organs.
- Three variations:
- Madhyama Nauli – central contraction.
- Vama Nauli – left-side contraction.
- Dakshina Nauli – right-side contraction.
- Stimulates digestive fire (agni), removes toxins, and balances energy.
- Builds strong core muscles and improves bowel health.
- Not recommended for beginners, pregnant women, or individuals with hernia, ulcers, or heart conditions.
- Best learned under the guidance of a qualified teacher.
- Follow with calming breathwork like Nadi Shodhana or short rest.
