One of the important kriyas in Hatha yoga , including among the Shatkarmas practices, is Nauli. Translated from Hindi, Nauli means “rocking boat”. This process is very important for internal organs, and it is not difficult to perform it, the main thing is to take into account all the nuances.
What is it
Work and control over the abdominal muscles – this is Nauli. Mostly the vertical abdominal muscles are used, which are located between the lower ribs and the pubic bone.
When performing, the oblique and transverse muscles will also be involved, but not to the same extent as the vertical ones. The contraction of some muscles and the release of others will be called Nauli.
One of the important features of the technique is performing it on an empty stomach; there should be no water in the body, as the process itself will become unpleasant and cause discomfort. The best time for Nauli is in the morning on an empty stomach.
To correctly perform the technique, you need to master:
- Madhya Nauli – highlighting a dense vertical bundle in the center of the abdomen;
- Dakshina Nauli – rotating Madhya counterclockwise;
- Vama Nauli – rotating clockwise.
Before mastering the Nauli practice, you should perfect Uddiyana Bandha .
Benefits
Nauli has an undeniable benefit on all the internal organs of the abdomen, while a beneficial effect is also observed on the whole body. A positive effect will be noted:
- in the abdomen, due to the influx of blood and thanks to the massage, diseases of the gastrointestinal tract will be eliminated, such as flatulence, constipation, indigestion, increased acidity;
- in the endocrine system, the work will be stabilized and balance will be achieved;
- in the genitourinary system, again due to massage;
- in case of displacement of organs for various reasons, thanks to Nauli they will return to their place;
- in the mental state of a person – stress and depression will go away due to the balancing of hormones, calmness and happiness will be achieved;
- with varicose veins, blood outflow will improve;
- in the respiratory system, due to strengthening of the musculature;
- with high blood pressure, its normalization is observed;
- in the excretory systems, the work is normalized.
The performance of Nauli should be accompanied by cleansing methods,
meditations and spinal breathing, otherwise an imbalance of energies will occur in the body.
Contraindications
Despite all the positive qualities of the system, there are also contraindications. You should not perform the technique in the following conditions and diseases:
- children under 14 years old;
- during pregnancy, after 6 months after childbirth, you can continue the practice;
- refrain from performing during menstruation in women;
- acute conditions, infectious diseases of the pelvic organs, bleeding formations;
- chronic diseases and diseases of the digestive system during exacerbation;
- any malignant tumors;
- thromboembolic disease;
- umbilical hernia;
- severe stage of hypertensive disease;
- postoperative period less than 2 months;
- heart failure, other serious heart diseases;
- stones in the kidneys, gallbladder or bladder, etc.
To avoid unpleasant consequences, you should perform the technique together with an experienced practitioner. In the absence of such an opportunity, mastering Nauli independently, you should listen to your body, study body language and feel how physiology reacts.
Execution Technique
Perfect mastery of Uddiyana Bandha is half the way to Nauli. It will be useful to learn how to perform Agnisara-kriya, then the readiness to master the technique will be complete and the process will go faster. Below you will get acquainted with the Nauli technique for beginners step by step.
Madhya
- Place your feet shoulder-width apart, rest your hands on the middle of your thighs and lean forward slightly.
- Take a deep breath.
- Perform the deepest Uddiyana Bandha.
- After that, strain the center of the abdomen, applying pressure with your hands on your thighs. A roller from the vertical muscles will appear in the central part of the abdomen.
- Hold the roller for a long time until you want to exhale.
Madhya-Nauli can be performed many times, taking breaks.
Vama and Dakshina
These Naulis are performed simultaneously, Vama – clockwise, and Dakshina – counterclockwise.
- Stand comfortably – the distance between the feet is 50-100 cm.
- Slightly bending your knees, take a half-squat position, and your hands rest above your knees.
- Your gaze falls forward, exhale.
- Then take a calm breath through your nose, and through your lips, folded into a tube – perform a powerful exhalation.
- Hold your breath and perform Jalandhara Bandha .
- Then perform Uddiyana-bandhu.
- Raise your right hand, shifting your body weight to the left side, the body is held straight, thus highlighting the muscles and shifting the wave.
- Uddiyana-Bandhu is removed, the head is raised, the body is straightened, breathing is established (performed slowly and calmly).
Thus, Vama Nauli is performed; to perform Dakshina, we repeat everything, but now we raise the left hand, respectively, the displacement of the muscles will occur to the right.
It is necessary to give yourself rest, normalizing breathing and only after that perform the next approach.Nauli is best learned slowly, without haste – this will be much more effective. Thanks to mastering this practice, all violations in digestion, disorders in doshas will be eliminated, and a person will find happiness. When mastering this technique perfectly, you can perform it while sitting in Siddhasana. By performing this technique daily, you can cleanse the body of everything harmful that enters it with food – chemicals, poisons and toxins. Nauli heals the entire body, and surpasses yoga poses and pranayamas in benefits.
