Nauli Kriya: The best way to Do, Precautions & Advantages

Nauli Kriya is without doubt one of the Shatkarma strategies talked about within the historical yogic textual content, Hatha Yoga Pradipika. Shatkarma contains six yogic purification practices. Alongside Nauli Kriya, these strategies embrace:

1. Dhauti – Cleaning of the meals pipe
2. Neti – Nasal cavity cleaning
3. Kapalbhati – Purification of the frontal mind
4. Trataka – Strengthening workouts for the eyes
5. Basti – Cleaning of the massive gut

Common apply of those strategies purifies the physique internally, facilitating simpler and simpler practices of pranayama (respiration workouts) and meditation. This preparation helps the physique and thoughts grow to be alert and free from fatigue.

Which means of the “Nauli Kriya”

The Sanskrit time period Nauli is derived from two root phrases, “Nau” which means “boat,” and “li” which means “to cling to.” When mixed with “kriya,” which denotes an motion or a collection of actions geared toward attaining a particular purpose, it varieties Nauli Kriya.

For Instance; Yoga Asana is part of kriya as collection of asanas are carried out to realize the steadiness of physique & thoughts.

Which means: By referring these phrases, in nauli kriya, belly muscle groups cling to the belly wall whereas being in steady movement, like a ship flows in rolling waves of the ocean.

Nauli can be known as “lauliki karma” in Sanskrit scriptures. The phrase lauliki means “to maneuver hither and tither” or “rolling and agitation” which is precisely what this method does. It rolls, rotates and agitates your complete stomach and the related muscle groups and nerves.

What Precisely is Nauli Kriya?

Nauli kriya is a cleaning method that entails the belly organs and muscle groups shifting laterally and vertically in a wave-like movement. It’s properly illustrated as a means of up and down motion of a ship in a stormy sea.

In Nauli Kriya, belly muscle groups particularly “rectus abdominis (abs muscle)” is used to therapeutic massage and stimulate the digestive organs e.g. the abdomen, liver, spleen, urinary bladder, pancreas, gall bladder, and huge and small gut by churning the muscle groups of the stomach.

The muscle groups of the stomach are projected ahead after which contracted repeatedly. This churning ends in a wave-like motion within the stomach, known as nauli kriya.

It helps the physique to improve “gastric hearth” or “bodily hearth” and eradicate toxins from the digestive tract and tones the core muscle groups.

Chakra Concerned in Nauli

All yogic kriyas have an effect on Chakras in our physique in a sure means, Like Kapalbhati kriya is alleged to key within the awakening of the third eye chakra, which is the door of instinct in an individual.

With the assistance of nauli kriya, an individual can stimulate their Navel Chakra (manipura chakra).

The Manipura chakra is the storehouse of significant life power current within the human physique i.e. Prana. The activation of this chakra helps to get clairvoyance, declutters the thoughts, boosts metabolism and strengthens the immune system.

What to Do Earlier than Performing Nauli Kriya?

Nauli is a complicated stage yogic apply. Earlier than performing it, an individual ought to have mastery over Bandha (bodily locks) apply.

The principle bandha utilized in Nauli kriya is “Uddiyana bandha” i.e. belly lock or “Jalandhara Bandha” i.e. throat lock.

1. Follow Uddiyana Bandha – The Belly Lock

That is the strategy of lifting up belly muscle groups & then locking it on the lifted place.

To carry out Uddiyana bandha,

• On the finish of exhalation, suck your belly wall in and up.
• Whereas sustaining suction of the belly wall, maintain your breath.

It stretches the diaphragm and takes it to the very best doable place, which ultimately locks diaphragm close to the junction between the stomach and chest. It’s known as Uddiyana bandha, the belly lock.

The Uddiyana Bandha together with its variations is practised properly earlier than performing totally different yoga practices e.g. Nauli Kriya.

So, What Uddiyana Bandha Really Does?

In Uddiyana Bandha,

• The organs of the stomach are taken to the next than regular place within the trunk by sucking it and holding the breath. (This creates a partial vacuum within the chest cavity.)
• This vacuum attracts blood from the belly cavity into the chest and to the center. It improves the circulation to the belly muscle groups.
• Additionally, because the stomach is locked at the next stage, the stress within the capillaries and veins is decreased which facilitates the blood move and fluid change.

2. Follow Jalandhar Bandha – The Throat Lock

That is often known as chin lock. The apply of jalandhar bandha is usually recommended earlier than practising nauli kriya because it creates flexibility in belly muscle groups. Additional, this flexibility makes simpler to roll belly muscle groups within the apply of nauli.

3. Follow Agnisara Kriya

Agni means “hearth” and Sara means “wash” so actually it means to purify the hearth power situated on the navel middle.

Agnisara is a sort of dhauti kriya (belly wash), through which belly wall is quickly expanded & contracted in a really quick interval of time. The train stimulates the immune system, will increase the ability of digestion and warmth within the physique.

Earlier than beginning the extreme apply of Nauli kriya, it’s steered to grasp the Agnisara Kriya. It helps to scrub the hearth contained in the physique. It makes use of the interior power of the physique to supply vitality.

To carry out it,

• Stand with the legs barely aside, inhale deeply via the nostril and exhale absolutely via the mouth whereas barely bending ahead and bending the knees.
• Relaxation in your each arms whereas putting it over thighs. The again ought to be straight, the top upright, permit the belly muscle groups to loosen up.
• Now draw the navel inwards and upwards again to the backbone.
• Maintain navel for a second & then start stomach contraction and growth quickly 10-15 instances whereas retaining the breath.

Breathe out earlier than it turns into too uncomfortable. That is one spherical, full 3 rounds. It’s quite common at first for the belly muscle groups to tire rapidly, it is a certain signal you’ve the weak hearth power.

Varieties of Nauli Kriya

Nauli is principally categorised into 3 varieties based mostly on the place of belly muscle contraction.

1. Vama Nauli: the contraction of the left facet of the belly muscle groups.
2. Dakshina Nauli: the contraction of the precise facet of the belly muscle groups.
3. Madhya Nauli: the contraction of each side of the belly muscle groups.

The best way to Do Nauli Kriya(Steps)

Nauli Kriya entails contracting and isolating the rectus abdominis muscle groups, that are two lengthy vertical muscle groups situated on both facet of the center stomach, stretching from the diaphragm to the pubic bone.

To Carry out it, comply with the next steps.

1. Stand along with your toes roughly 1-1.5 meters aside.
2. Inhale deeply via the nostril and exhale via the mouth, emptying the lungs fully.
3. Bend your knees barely and lean ahead, putting your palms in your thighs simply above the knees. Level your thumbs inward and relaxation your fingers outdoors the thighs to take care of a agency grip.
4. Hold your arms straight whereas permitting the load of your higher physique to relaxation comfortably in your arms above the knees.
5. Carry out Jalandhara Bandha (throat lock) whereas holding your breath externally (Bahir kumbhaka)
6. Then Carry out Uddiyana Bandha by pulling the decrease stomach in and up.
7. Hold your eyes open and observe the motion in your stomach.
8. Carry your proper hand after which your left hand barely off your knees, one after the opposite.

After this, comply with the steps for Vama & Dakshina Nauli individually beneath.

1. The best way to Do Vama Nauli

Comply with steps 1 to 7. After that comply with the next steps.

To Carry out Vama Nauli,

1. Carry proper hand barely off the knee in order that higher physique weight switch over the left hand & from the left hand to the left knee.
   NOTE: Don’t lean your physique to the left facet whereas transferring weight over the left hand.
2. This motion of transferring weight over the left hand to the knee would routinely isolate left rectus abdominis muscle groups (left abs).
   NOTE: The isolation of left abs muscle groups is illustrated with a cavity in the precise facet and a muscle protrusion on the left facet.
3. Maintain the identical place of muscle groups for just a few seconds. It’s known as Vama nauli.
4. Now launch Uddiyana bandha first & then Jalandhar bandha by elevating the top up slowly. Then stand in an upright place, take just a few deep breaths earlier than the following spherical.

2. The best way to Do Dakshina Nauli

After finishing the Vama nauli, isolate the proper rectus abdominis muscle groups (proper abs). It’s known as Dakshina Nauli.

Steps to carry out dakshina nauli is precisely reverse as steps to carry out Vama nauli. Right here weight is transferred over the precise hand, which makes muscle protrusion on the precise facet & cavity on the left facet.

3. The best way to Do Madhya Nauli

In Madhya nauli, principally it’s important to contract each (left & proper) rectus abdominis (abs muscle groups) to the centre navel line.

To carry out it, once more steps 1 to 7 (described in “how you can carry out nauli”) are the identical. After that comply with the next steps.

1. Come within the place of Vama or Dakshina Nauli. Let say, you might be beginning with Vama nauli.
2. Now begin rolling your left abs muscle (which really was remoted at left facet until now) to the precise facet however earlier than it reaches the alternative facet, maintain it within the center.
3. Rolling of abs muscle groups is achieved by shifting the load regularly from left facet to proper facet.
4. After getting rolled left remoted muscle groups to the centre, then you’ll be able to see each side of the centre would have cavity & muscle protrusion on the centre. It’s the Madhya Nauli place.
5. Maintain this place for just a few seconds. Then launch the Uddiyana bandha & Jalandhar bandha one after the other.

Rolling abs muscle groups for madhya nauli wants time to excellent so to start with, strive with vama or dakshina nauli solely.

4. Belly Rotation or Churning in Nauli

After mastering the above-mentioned phases of Madhya, Vama and Dakshina nauli, the process of churning or rotating the stomach ought to be tried.

1. Follow Vama nauli on the left facet, then rotate the muscle groups to the precise, practising Dakshina nauli, and again to the left, vama nauli.
2. Proceed rotating the muscle groups backward and forward. This course of is named churning.
3. Begin by practising 3 consecutive rotations, then launch the belly contraction.
4. Subsequent begin with Dakshina nauli first, this time rotating the muscle groups from proper to left, then left to proper, thrice consecutively.
5. Lastly, carry out Madhya nauli, isolating the muscle groups on the centre.
6. Increase the top and return to the upright place. Inhale slowly and deeply, permitting the stomach to increase.
7. This marks the tip of 1 spherical and it may be continued after enjoyable in an upright place till the heartbeat returns to regular.

Follow Word

1. The apply of agnisara kriya and uddiyana bandha ought to be mastered earlier than beginning the apply of Nauli kriya.
2. When nauli kriya has been perfected in standing place, it could be practiced in siddha yoni asana.

Time to Follow & Period of Nauli

Nauli ought to be practised solely when the abdomen is totally empty, a minimum of 5 to six hours after the meals if empty abdomen apply shouldn’t be doable.
One of the best time to apply is early within the morning earlier than any meals or drink is taken.

1. A newbie ought to begin with Vama and Dakshina nauli one after different. At first, 3 rounds either side.
2. After 2 weeks of apply of Vama & Dakshina nauli, a newbie can begin with 5 rounds of Madhya Nauli and work as much as 10 rounds inside per week.
3. Then one can begin the belly churning or rotation with 5-10 rounds and slowly improve as much as 25 rotations over a interval of months.

As you might be suggested to keep away from straining, it’s higher to extend rounds slowly with apply as extra management is gained over the muscle groups with time.

Advantages of Nauli Kriya

Nauli Kriya acts as a robust inner therapeutic massage for the belly organs, together with the abdomen, liver, spleen, pancreas, and intestines. This stimulation enhances digestion, improves blood circulation to those organs, and helps in eliminating toxins from the physique.

• Core Energy and Stability

By concentrating on the rectus abdominis muscle groups, Nauli Kriya strengthens the core, enhances muscular tone, and helps total posture and stability. It’s significantly helpful for these seeking to develop belly energy and obtain higher muscular management.

• Energetic and Non secular Advantages

Past its bodily benefits, Nauli Kriya is believed to activate the Manipura Chakra (photo voltaic plexus), which is related to vitality, vanity, and willpower in yoga philosophy. This activation is assumed to boost psychological readability, increase power ranges, and facilitate a deeper reference to one’s religious self.

A research reported that the yogic kriyas equivalent to nauli kriya or agnisara kriya are useful within the therapy of Gastro-Esophageal Reflux Illness (GERD).

Precautions

1. Nauli Kriya is a delicate method and will solely be carried out underneath a correct information or instructor.
2. In the event you really feel any ache or discomfort within the stomach throughout nauli kriya, you need to instantly cease the kriya. With extra consciousness and fewer and managed power strive once more the following day.

Contraindications

1. Nauli Kriya shouldn’t be tried by individuals affected by coronary heart illness, hypertension, hernia, hypertension, belly ache, gallstones, acute peptic ulcer, constipation.
2. Nauli Kriya ought to be prevented post-surgery, particularly after belly surgical procedure.
3. The pregnant lady shouldn’t apply or attempt to do nauli kriya.

Conclusion

Yoga is an historical science of different medication that goals very particularly on the preventive points of a illness. Additionally it is efficient in curing illnesses when used as an adjuvant to the essential apply of drugs. Nauli Kriya is without doubt one of the most necessary yogic kriyas that comes underneath shatkarma.

So, the common apply of Nauli Kriya improves digestion and avoids the dysfunction arising within the belly space.

Did you study one thing from this text? Share your ideas within the remark part beneath.

If you’re a newbie in Nauli apply or you might be planning on doing it in your subsequent yoga session. Do it underneath the steering of an skilled. Depart your remark beneath about your expertise of Nauli.