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Nauli

Nauli

नौली, naulī or नौलि, nauli

Yogic kriya, intended to cleanse the abdomen by contraction of its muscles. Nauli increases the alimentary fire, eliminates digestive disorders, and harmonizes doshas.

There are four types of nauli:

Madhyama-naulī

Recommendations for practice:

  1. Get up, slightly bent legs, resting hands on knees. The distance between the legs should be about 10 cm. Look at the ground.

  2. Before nauli, you should first perform agnisara: take a full exhale, retract the stomach, and bring it as close to the back as possible. Repeat several times. The stomach retracts and relaxes on delay. After this exercise the abdomen will soften and it will be possible to start performing nauli.

  3. Now, in order to perform nauli, stand up as in the previous exercise, exhale. Pull in and tighten (pull out) the central muscles, try to do the same with the lateral muscles.

  4. When you want to breathe, then inhale and repeat the exercise.

Vāma-naulī

“left-side nauli”

Recommendations for practice:

  1. Get up, slightly bent legs, placing hands on knees. The distance between the legs should be about 10 cm. Look at the ground.

  2. Perform madhyama-nauli.

  3. When the nauli passes into the central muscle, push on the left side, it will move the left muscle, the right side should be left relaxed.

Dakṣiṇa-naulī

“right-side nauli”

Recommendations for practice:

Dakshina-nauli is the same as vama-nauli (left), but in the opposite direction.

Nauli spinning

Recommendations for practice:

When the nauli is done in both directions, expand the abdomen from the outside and massage the hips with your hands, rotating the palms up and down. When you do this, you will notice that the stomach begins to rotate from right to left. The practice may take some time. After performing to the right, do the same to the left.

Use:

  1. Hatha Yoga Pradipika” describes this practice as the highest among all practices: “haṭha kriyā mauliriyaṃ ca nauliṃ”.

  2. Nauli cures dysentery, constipation, flatulence, chronic bowel disorders, obesity and other abdominal problems.

  3. Nauli is also useful for gynecological problems, painful menstrual bleeding, etc.

  4. This is an important action for kundalini-yoga, where exhalation and inhalation are controlled.


Warning:

Those who have heart problems and ulcers should not perform this exercise.



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