Nauli Kriya: Learn how to Do, Precautions & Advantages

Nauli Kriya is without doubt one of the Shatkarma strategies talked about within the historic yogic textual content, Hatha Yoga Pradipika. Shatkarma includes 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 workout routines for the eyes
5. Basti – Cleaning of the massive gut

Common observe of those strategies purifies the physique internally, facilitating simpler and more practical practices of pranayama (respiration workout routines) and meditation. This preparation helps the physique and thoughts change into 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 aimed toward reaching a selected objective, it types Nauli Kriya.

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

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

Nauli can also 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 muscular tissues and nerves.

What Precisely is Nauli Kriya?

Nauli kriya is a cleaning approach that entails the belly organs and muscular tissues transferring 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 muscular tissues 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 muscular tissues of the stomach.

The muscular tissues 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 fireplace” or “bodily fireplace” and get rid of toxins from the digestive tract and tones the core muscular tissues.

Chakra Concerned in Nauli

All yogic kriyas have an effect on Chakras in our physique in a sure method, Like Kapalbhati kriya is claimed 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 vitality 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 sophisticated stage yogic observe. Earlier than performing it, an individual ought to have mastery over Bandha (bodily locks) observe.

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

1. Observe Uddiyana Bandha – The Stomach Lock

That is the strategy of lifting up belly muscular tissues & 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 best attainable place, which finally 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 completely different yoga practices e.g. Nauli Kriya.

So, What Uddiyana Bandha Really Does?

In Uddiyana Bandha,

• The organs of the stomach are taken to a better 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 guts. It improves the circulation to the belly muscular tissues.
• Additionally, because the stomach is locked at a better stage, the stress within the capillaries and veins is decreased which facilitates the blood circulation and fluid change.

2. Observe Jalandhar Bandha – The Throat Lock

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

3. Observe Agnisara Kriya

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

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

Earlier than beginning the extraordinary observe of Nauli kriya, it’s prompt to grasp the Agnisara Kriya. It helps to clean the hearth contained in the physique. It makes use of the interior vitality of the physique to offer vitality.

To carry out it,

• Stand with the legs barely aside, inhale deeply by way of the nostril and exhale totally by way of the mouth whereas barely bending ahead and bending the knees.
• Relaxation in your each palms whereas putting it over thighs. The again needs to be straight, the top upright, enable the belly muscular tissues to loosen up.
• Now draw the navel inwards and upwards again to the backbone.
• Maintain navel for a second & then start stomach contraction and enlargement 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 muscular tissues to tire shortly, it is a certain signal you have got the weak fireplace vitality.

Kinds of Nauli Kriya

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

1. Vama Nauli: the contraction of the left aspect of the belly muscular tissues.
2. Dakshina Nauli: the contraction of the best aspect of the belly muscular tissues.
3. Madhya Nauli: the contraction of either side of the belly muscular tissues.

Learn how to Do Nauli Kriya(Steps)

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

To Carry out it, observe the next steps.

1. Stand together with your ft roughly 1-1.5 meters aside.
2. Inhale deeply by way of the nostril and exhale by way of the mouth, emptying the lungs utterly.
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 exterior the thighs to take care of a agency grip.
4. Maintain your arms straight whereas permitting the load of your higher physique to relaxation comfortably in your palms 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. Maintain your eyes open and observe the motion in your stomach.
8. Raise your proper hand after which your left hand barely off your knees, one after the opposite.

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

1. Learn how to Do Vama Nauli

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

To Carry out Vama Nauli,

1. Raise 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 aspect whereas transferring weight over the left hand.
2. This motion of transferring weight over the left hand to the knee would robotically isolate left rectus abdominis muscular tissues (left abs).
   NOTE: The isolation of left abs muscular tissues is illustrated with a cavity in the best aspect and a muscle protrusion on the left aspect.
3. Maintain the identical place of muscular tissues for a number of 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 a number of deep breaths earlier than the following spherical.

2. Learn how to Do Dakshina Nauli

After finishing the Vama nauli, isolate the proper rectus abdominis muscular tissues (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 best hand, which makes muscle protrusion on the best aspect & cavity on the left aspect.

3. Learn how to Do Madhya Nauli

In Madhya nauli, principally you need to contract each (left & proper) rectus abdominis (abs muscular tissues) 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 observe the next steps.

1. Come within the place of Vama or Dakshina Nauli. Let say, you’re beginning with Vama nauli.
2. Now begin rolling your left abs muscle (which truly was remoted at left aspect until now) to the best aspect however earlier than it reaches the alternative aspect, maintain it within the center.
3. Rolling of abs muscular tissues is achieved by shifting the load progressively from left aspect to proper aspect.
4. After you have rolled left remoted muscular tissues to the centre, then you may see either side of the centre would have cavity & muscle protrusion on the centre. It’s the Madhya Nauli place.
5. Maintain this place for a number of seconds. Then launch the Uddiyana bandha & Jalandhar bandha one after the other.

Rolling abs muscular tissues for madhya nauli wants time to excellent so at first, strive with vama or dakshina nauli solely.

4. Stomach 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 needs to be tried.

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

Observe Notice

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

Time to Observe & Period of Nauli

Nauli needs to be practised solely when the abdomen is totally empty, at the very least 5 to six hours after the meals if empty abdomen observe shouldn’t be attainable.
The very best time to observe 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. To start with, 3 rounds either side.
2. After 2 weeks of observe of Vama & Dakshina nauli, a newbie can begin with 5 rounds of Madhya Nauli and work as much as 10 rounds inside every 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’re suggested to keep away from straining, it’s higher to extend rounds slowly with observe as extra management is gained over the muscular tissues with time.

Advantages of Nauli Kriya

Nauli Kriya acts as a strong inside 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 Power and Stability

By focusing on the rectus abdominis muscular tissues, Nauli Kriya strengthens the core, enhances muscular tone, and helps general posture and stability. It’s notably useful for these seeking to develop belly power 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, shallowness, and willpower in yoga philosophy. This activation is believed to reinforce psychological readability, enhance vitality ranges, and facilitate a deeper reference to one’s non secular self.

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

Precautions

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

Contraindications

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

Conclusion

Yoga is an historic science of different medication that goals very particularly on the preventive points of a illness. It is usually efficient in curing ailments when used as an adjuvant to the essential observe of medication. Nauli Kriya is without doubt one of the most necessary yogic kriyas that comes underneath shatkarma.

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

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

If you’re a newbie in Nauli observe or you’re planning on doing it in your subsequent yoga session. Do it underneath the steerage of an knowledgeable. Go away your remark beneath about your expertise of Nauli.