Nauli Kriya: Tips on how to Do, Precautions & Advantages

Nauli Kriya is among the Shatkarma methods talked about within the historical yogic textual content, Hatha Yoga Pradipika. Shatkarma includes six yogic purification practices. Alongside Nauli Kriya, these methods 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 big gut

Common observe of those methods purifies the physique internally, facilitating simpler and simpler practices of pranayama (respiratory workout routines) and meditation. This preparation helps the physique and thoughts turn into alert and free from fatigue.

Which means of the “Nauli Kriya”

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

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

Which means: By referring these phrases, in nauli kriya, stomach muscle tissue cling to the stomach 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 strictly what this system does. It rolls, rotates and agitates the whole stomach and the related muscle tissue and nerves.

What Precisely is Nauli Kriya?

Nauli kriya is a cleaning approach that entails the stomach organs and muscle tissue transferring laterally and vertically in a wave-like movement. It’s properly illustrated as a technique of up and down motion of a ship in a stormy sea.

In Nauli Kriya, stomach muscle tissue 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 tissue of the stomach.

The muscle tissue of the stomach are projected ahead after which contracted constantly. This churning leads to a wave-like motion within the stomach, known as nauli kriya.

It helps the physique to enhance “gastric fireplace” or “bodily fireplace” and remove toxins from the digestive tract and tones the core muscle tissue.

Chakra Concerned in Nauli

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

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

1. Observe Uddiyana Bandha – The Stomach Lock

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

To carry out Uddiyana bandha,

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

It stretches the diaphragm and takes it to the best attainable place, which ultimately locks diaphragm close to the junction between the stomach and chest. It’s known as Uddiyana bandha, the stomach 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 Truly 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 stomach cavity into the chest and to the center. It improves the circulation to the stomach muscle tissue.
• Additionally, because the stomach is locked at the next 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 also referred to as chin lock. The observe of jalandhar bandha is recommended earlier than practising nauli kriya because it creates flexibility in stomach muscle tissue. Additional, this flexibility makes simpler to roll stomach muscle tissue within the observe of nauli.

3. Observe Agnisara Kriya

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

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

Earlier than beginning the extraordinary observe of Nauli kriya, it’s instructed to grasp the Agnisara Kriya. It helps to scrub the fireplace 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 the nostril and exhale absolutely by the mouth whereas barely bending ahead and bending the knees.
• Relaxation in your each palms whereas inserting it over thighs. The again ought to be straight, the top upright, enable the stomach muscle tissue to chill out.
• 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 stomach muscle tissue to tire rapidly, this can be a certain signal you have got the weak fireplace vitality.

Varieties of Nauli Kriya

Nauli is mainly categorised into 3 varieties primarily based on the place of stomach muscle contraction.

1. Vama Nauli: the contraction of the left facet of the stomach muscle tissue.
2. Dakshina Nauli: the contraction of the suitable facet of the stomach muscle tissue.
3. Madhya Nauli: the contraction of either side of the stomach muscle tissue.

Tips on how to Do Nauli Kriya(Steps)

Nauli Kriya entails contracting and isolating the rectus abdominis muscle tissue, that are two lengthy vertical muscle tissue positioned on both facet 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 toes roughly 1-1.5 meters aside.
2. Inhale deeply by the nostril and exhale by the mouth, emptying the lungs utterly.
3. Bend your knees barely and lean ahead, inserting your palms in your thighs simply above the knees. Level your thumbs inward and relaxation your fingers exterior the thighs to keep up a agency grip.
4. Hold 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. Hold your eyes open and observe the motion in your stomach.
8. Elevate 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. Tips on how to Do Vama Nauli

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

To Carry out Vama Nauli,

1. Elevate 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 robotically isolate left rectus abdominis muscle tissue (left abs).
   NOTE: The isolation of left abs muscle tissue is illustrated with a cavity in the suitable facet and a muscle protrusion on the left facet.
3. Maintain the identical place of muscle tissue 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 subsequent spherical.

2. Tips on how to Do Dakshina Nauli

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

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

3. Tips on how to Do Madhya Nauli

In Madhya nauli, mainly it’s a must to contract each (left & proper) rectus abdominis (abs muscle tissue) to the centre navel line.

To carry out it, once more steps 1 to 7 (described in “ 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 might be beginning with Vama nauli.
2. Now begin rolling your left abs muscle (which truly was remoted at left facet until now) to the suitable facet however earlier than it reaches the alternative facet, maintain it within the center.
3. Rolling of abs muscle tissue is achieved by shifting the load step by step from left facet to proper facet.
4. After getting rolled left remoted muscle tissue 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 just a few seconds. Then launch the Uddiyana bandha & Jalandhar bandha one after the other.

Rolling abs muscle tissue for madhya nauli wants time to good so to start with, attempt 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 ought to be tried.

1. Observe Vama nauli on the left facet, then rotate the muscle tissue to the suitable, practising Dakshina nauli, and again to the left, vama nauli.
2. Proceed rotating the muscle tissue backward and forward. This course of is called churning.
3. Begin by practising 3 consecutive rotations, then launch the stomach contraction.
4. Subsequent begin with Dakshina nauli first, this time rotating the muscle tissue from proper to left, then left to proper, thrice consecutively.
5. Lastly, carry out Madhya nauli, isolating the muscle tissue on the centre.
6. Increase the top and return to the upright place. Inhale slowly and deeply, permitting the stomach to develop.
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.

Observe Observe

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

Time to Observe & Length 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 observe is just not attainable.
One of the 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 stomach churning or rotation with 5-10 rounds and slowly enhance 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 observe as extra management is gained over the muscle tissue with time.

Advantages of Nauli Kriya

Nauli Kriya acts as a robust inside therapeutic massage for the stomach 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 concentrating on the rectus abdominis muscle tissue, Nauli Kriya strengthens the core, enhances muscular tone, and helps total posture and stability. It’s significantly useful for these trying to develop stomach 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, vanity, and willpower in yoga philosophy. This activation is believed to boost psychological readability, enhance vitality ranges, and facilitate a deeper reference to one’s religious self.

A research reported that the yogic kriyas comparable 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 below a correct information or trainer.
2. In case you really feel any ache or discomfort within the stomach throughout nauli kriya, it’s best to instantly cease the kriya. With extra consciousness and fewer and managed drive attempt once more the subsequent day.

Contraindications

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

Conclusion

Yoga is an historical science of different drugs that goals very particularly on the preventive facets of a illness. It is usually efficient in curing ailments when used as an adjuvant to the fundamental observe of drugs. Nauli Kriya is among the most essential yogic kriyas that comes below shatkarma.

So, the common observe of Nauli Kriya improves digestion and avoids the dysfunction arising within the stomach 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 might be planning on doing it in your subsequent yoga session. Do it below the steerage of an professional. Go away your remark beneath about your expertise of Nauli.