Nauli involves the rotation of the abdomen in the left and the right as well as the centre.
"Sitting on the toes with heels raised above the ground, and the palms resting on the ground, and in this bent posture the belly is moved forcibly from left to right, just as in vomiting. This is called by adepts the Nauli Karma" says the Hatha Yoga Pradipika.
Note: It is to be practiced only after the practise of Uddiyana.
Steps for Practice:
1. Stand erect at your place.
2. Maintain 15" to 18" distance between legs and lean forward, place hands on respective knees or thighs. Exhale completely and retain the breath outside.
3. Expand your chest and raise your diaphragm so that abdomen is drawn in and there becomes a cavity in abdomen.
4. Middle Nauli:
Now try to isolate the central abdominal muscle (recti). This cannot be achieved during first effort. But effort should continue. Blow out your abdomen as in Agnisara but effort should be made that central part should come out. This is called Madhyama (middle) Nauli. After maintaining it according to your limitation, return to the original position and then practise it again.
5. Left Nauli:
After attaining Middle Nauli, when we press more on left knee with left hand and lessen the pressure on right knee of right hand then the Middle Nauli shifts to left side and this is known as (Vama) left nauli.
6. Right Nauli:
Similarly when we lessen the pressure of the left hand on left knee then this accumulated muscles (of middle nauli) shifts to right side and this is called right nauli.
Rotation of Nauli: From Left to Right.
1. Perform Uddiyana.
2. Press lightly on both the knees from hands and draw out Middle Nauli.
3. Now pressing the left knee, lessen the pressure of right hand on right knee draw out Vama (left) Nauli.
4. Now with bringing equal pressure on both the knees, and completely minimizing the pressure on knees, return to Uddiyana position, (bring the position of Uddiyana).
5. Now press upon the right knee from right hand draw out Daksina (right) Nauli.
6. Now giving equal pressure on both the knees, draw out Madhya (middle) Nauli. If the Nauli and Uddiyana are practiced fast according to above said sequence then that is called Naulicalana (rotation). This again can be rotated in the opposite direction i.e. in the following sequence. Middle Nauli, Right Nauli, Uddiyana, Left Nauli and Right Nauli.
Benefits
1. Removes constipation, invigorates digestion pressurizes the navel plexes, and help to make retention of breath stable.
2. Strengthens the abdominal muscles and diaphragm
3. Massages abdominal viscera, the solar plexus, and the heart and lungs
4. Increases gastric fire; improves digestion, assimilation, and elimination; and purifies the digestive tract of toxins
5. Stimulates blood circulation in the abdomen and blood flow to the brain
6. Stimulates and lifts the energy of the lower belly (apana vayu), to unite it with the energies localized in the navel (samana vayu) and heart (prana vayu).
Precautions
1. If having high blood-pressure, practice it very slowly without giving much pressure.
2. Never practise it after meal. It should always be practiced on empty stomach.
Beginner`s Tip: Nauli is achieved automatically by practise. Teacher only can make you understand. Do not expect it soon. If you can perform Uddiyana nicely and maintain it, the achievement of Nauli will also be equally easy.
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