Nauli Kriya: Discover ways to Do, Precautions & Benefits

Nauli Kriya is doubtless one of many Shatkarma methods talked about throughout the historic yogic textual content material, Hatha Yoga Pradipika. Shatkarma contains six yogic purification practices. Alongside Nauli Kriya, these methods embrace:

1. Dhauti – Cleansing of the meals pipe
2. Neti – Nasal cavity cleansing
3. Kapalbhati – Purification of the frontal thoughts
4. Trataka – Strengthening exercise routines for the eyes
5. Basti – Cleansing of the large intestine

Widespread observe of these methods purifies the physique internally, facilitating easier and extra sensible practices of pranayama (respiration exercise routines) and meditation. This preparation helps the physique and ideas grow to be alert and free from fatigue.

Which suggests of the “Nauli Kriya”

The Sanskrit time interval Nauli is derived from two root phrases, “Nau” which suggests “boat,” and “li” which suggests “to cling to.” When blended with “kriya,” which denotes an movement or a set of actions aimed towards reaching a specific goal, it varieties Nauli Kriya.

For Occasion; Yoga Asana is a part of kriya as assortment of asanas are carried out to comprehend the soundness of physique & ideas.

Which suggests: By referring these phrases, in nauli kriya, stomach muscular tissues cling to the stomach wall whereas being in regular motion, like a ship flows in rolling waves of the ocean.

Nauli can be referred to as “lauliki karma” in Sanskrit scriptures. The phrase lauliki means “to maneuver hither and tither” or “rolling and agitation” which is exactly what this methodology does. It rolls, rotates and agitates your full abdomen and the associated muscular tissues and nerves.

What Exactly is Nauli Kriya?

Nauli kriya is a cleansing method that entails the stomach organs and muscular tissues transferring laterally and vertically in a wave-like motion. It’s correctly illustrated as a way of up and down movement of a ship in a stormy sea.

In Nauli Kriya, stomach muscular tissues significantly “rectus abdominis (abs muscle)” is used to therapeutic therapeutic massage and stimulate the digestive organs e.g. the stomach, liver, spleen, urinary bladder, pancreas, gall bladder, and big and small intestine by churning the muscular tissues of the abdomen.

The muscular tissues of the abdomen are projected forward after which contracted repeatedly. This churning ends in a wave-like movement throughout the abdomen, referred to as nauli kriya.

It helps the physique to enhance “gastric hearth” or “bodily hearth” and do away with toxins from the digestive tract and tones the core muscular tissues.

Chakra Involved in Nauli

All yogic kriyas impact Chakras in our physique in a positive methodology, Like Kapalbhati kriya is claimed to key throughout the awakening of the third eye chakra, which is the door of intuition in a person.

With the help of nauli kriya, a person can stimulate their Navel Chakra (manipura chakra).

The Manipura chakra is the storehouse of serious life vitality present throughout the human physique i.e. Prana. The activation of this chakra helps to get clairvoyance, declutters the ideas, boosts metabolism and strengthens the immune system.

What to Do Sooner than Performing Nauli Kriya?

Nauli is a complicated stage yogic observe. Sooner than performing it, a person must have mastery over Bandha (bodily locks) observe.

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

1. Observe Uddiyana Bandha – The Abdomen Lock

That’s the technique of lifting up stomach muscular tissues & then locking it on the lifted place.

To hold out Uddiyana bandha,

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

It stretches the diaphragm and takes it to the very best attainable place, which lastly locks diaphragm near the junction between the abdomen and chest. It’s referred to as Uddiyana bandha, the stomach lock.

The Uddiyana Bandha along with its variations is practised correctly sooner than performing utterly totally different yoga practices e.g. Nauli Kriya.

So, What Uddiyana Bandha Actually Does?

In Uddiyana Bandha,

• The organs of the abdomen are taken to a greater than common place throughout the trunk by sucking it and holding the breath. (This creates a partial vacuum throughout the chest cavity.)
• This vacuum attracts blood from the stomach cavity into the chest and to the heart. It improves the circulation to the stomach muscular tissues.
• Moreover, as a result of the abdomen is locked at a greater stage, the stress throughout the capillaries and veins is decreased which facilitates the blood circulation and fluid change.

2. Observe Jalandhar Bandha – The Throat Lock

That’s typically referred to as chin lock. The observe of jalandhar bandha is often advisable sooner than practising nauli kriya as a result of it creates flexibility in stomach muscular tissues. Extra, this flexibility makes easier to roll stomach muscular tissues throughout the observe of nauli.

3. Observe Agnisara Kriya

Agni means “hearth” and Sara means “wash” so really it means to purify the fireplace vitality located on the navel center.

Agnisara is a form of dhauti kriya (stomach wash), by which stomach wall is rapidly expanded & contracted in a very temporary interval of time. The prepare stimulates the immune system, will improve the ability of digestion and heat throughout the physique.

Sooner than starting the extraordinary observe of Nauli kriya, it’s immediate to grasp the Agnisara Kriya. It helps to wash the fireplace contained within the physique. It makes use of the inside vitality of the physique to supply vitality.

To hold out it,

• Stand with the legs barely apart, inhale deeply by means of the nostril and exhale completely by means of the mouth whereas barely bending forward and bending the knees.
• Leisure in your every palms whereas placing it over thighs. The once more must be straight, the highest upright, allow the stomach muscular tissues to loosen up.
• Now draw the navel inwards and upwards once more to the spine.
• Keep navel for a second & then begin abdomen contraction and enlargement rapidly 10-15 situations whereas retaining the breath.

Breathe out sooner than it turns into too uncomfortable. That’s one spherical, full 3 rounds. It’s fairly widespread at first for the stomach muscular tissues to tire shortly, it’s a sure sign you’ve got the weak hearth vitality.

Sorts of Nauli Kriya

Nauli is principally categorised into 3 kinds primarily based totally on the place of stomach muscle contraction.

1. Vama Nauli: the contraction of the left facet of the stomach muscular tissues.
2. Dakshina Nauli: the contraction of the very best facet of the stomach muscular tissues.
3. Madhya Nauli: the contraction of both facet of the stomach muscular tissues.

Discover ways to Do Nauli Kriya(Steps)

Nauli Kriya entails contracting and isolating the rectus abdominis muscular tissues, which might be two prolonged vertical muscular tissues located on each facet of the middle abdomen, stretching from the diaphragm to the pubic bone.

To Perform it, observe the following steps.

1. Stand collectively together with your ft roughly 1-1.5 meters apart.
2. Inhale deeply by means of the nostril and exhale by means of the mouth, emptying the lungs totally.
3. Bend your knees barely and lean forward, placing your palms in your thighs merely above the knees. Stage your thumbs inward and rest your fingers exterior the thighs to handle a company grip.
4. Keep your arms straight whereas allowing the load of your increased physique to rest comfortably in your palms above the knees.
5. Perform Jalandhara Bandha (throat lock) whereas holding your breath externally (Bahir kumbhaka)
6. Then Perform Uddiyana Bandha by pulling the lower abdomen in and up.
7. Keep your eyes open and observe the movement in your abdomen.
8. Increase your correct hand after which your left hand barely off your knees, one after the alternative.

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

1. Discover ways to Do Vama Nauli

Adjust to steps 1 to 7. After that observe the following steps.

To Perform Vama Nauli,

1. Increase correct hand barely off the knee so that increased physique weight change 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 movement 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 very best facet and a muscle protrusion on the left facet.
3. Keep the similar place of muscular tissues for plenty of seconds. It’s referred to as Vama nauli.
4. Now launch Uddiyana bandha first & then Jalandhar bandha by elevating the highest up slowly. Then stand in an upright place, take plenty of deep breaths sooner than the next spherical.

2. Discover ways to Do Dakshina Nauli

After ending the Vama nauli, isolate the correct rectus abdominis muscular tissues (correct abs). It’s referred to as Dakshina Nauli.

Steps to hold out dakshina nauli is exactly reverse as steps to hold out Vama nauli. Proper right here weight is transferred over the very best hand, which makes muscle protrusion on the very best facet & cavity on the left facet.

3. Discover ways to Do Madhya Nauli

In Madhya nauli, principally you have to contract every (left & correct) rectus abdominis (abs muscular tissues) to the centre navel line.

To hold out it, as soon as extra steps 1 to 7 (described in “how one can perform nauli”) are the similar. After that observe the following steps.

1. Come throughout the place of Vama or Dakshina Nauli. Let say, you’re starting with Vama nauli.
2. Now start rolling your left abs muscle (which really was isolated at left facet till now) to the very best facet nonetheless sooner than it reaches the choice facet, preserve it throughout the middle.
3. Rolling of abs muscular tissues is achieved by shifting the load progressively from left facet to correct facet.
4. After you’ve rolled left isolated muscular tissues to the centre, then you may even see both facet of the centre would have cavity & muscle protrusion on the centre. It’s the Madhya Nauli place.
5. Keep this place for plenty of seconds. Then launch the Uddiyana bandha & Jalandhar bandha one after the opposite.

Rolling abs muscular tissues for madhya nauli desires time to glorious so at first, try with vama or dakshina nauli solely.

4. Abdomen Rotation or Churning in Nauli

After mastering the above-mentioned phases of Madhya, Vama and Dakshina nauli, the method of churning or rotating the abdomen must be tried.

1. Observe Vama nauli on the left facet, then rotate the muscular tissues to the very best, practising Dakshina nauli, and once more to the left, vama nauli.
2. Proceed rotating the muscular tissues from side to side. This course of is known as churning.
3. Start by practising 3 consecutive rotations, then launch the stomach contraction.
4. Subsequent start with Dakshina nauli first, this time rotating the muscular tissues from correct to left, then left to correct, thrice consecutively.
5. Lastly, perform Madhya nauli, isolating the muscular tissues on the centre.
6. Enhance the highest and return to the upright place. Inhale slowly and deeply, allowing the abdomen to broaden.
7. This marks the tip of 1 spherical and it could be continued after stress-free in an upright place until the heartbeat returns to common.

Observe Discover

1. The observe of agnisara kriya and uddiyana bandha must be mastered sooner than starting 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 & Interval of Nauli

Nauli must be practised solely when the stomach is completely empty, on the very least 5 to 6 hours after the meals if empty stomach observe shouldn’t be attainable.
The easiest time to watch is early throughout the morning sooner than any meals or drink is taken.

1. A beginner ought to start with Vama and Dakshina nauli one after totally different. To start out with, 3 rounds both facet.
2. After 2 weeks of observe of Vama & Dakshina nauli, a beginner can start with 5 rounds of Madhya Nauli and work as a lot as 10 rounds inside each week.
3. Then one can start the stomach churning or rotation with 5-10 rounds and slowly enhance as a lot as 25 rotations over a interval of months.

As you’re urged to steer clear of straining, it’s increased to increase rounds slowly with observe as further administration is gained over the muscular tissues with time.

Benefits of Nauli Kriya

Nauli Kriya acts as a powerful inside therapeutic therapeutic massage for the stomach organs, along with the stomach, liver, spleen, pancreas, and intestines. This stimulation enhances digestion, improves blood circulation to these organs, and helps in eliminating toxins from the physique.

By specializing in the rectus abdominis muscular tissues, Nauli Kriya strengthens the core, enhances muscular tone, and helps basic posture and stability. It’s notably helpful for these in search of to develop stomach energy and acquire increased muscular administration.

• Energetic and Religious Benefits

Previous its bodily advantages, Nauli Kriya is believed to activate the Manipura Chakra (picture voltaic plexus), which is expounded to vitality, shallowness, and willpower in yoga philosophy. This activation is believed to strengthen psychological readability, improve vitality ranges, and facilitate a deeper reference to at least one’s spiritual self.

A analysis reported that the yogic kriyas akin to nauli kriya or agnisara kriya are helpful throughout the treatment of Gastro-Esophageal Reflux Sickness (GERD).

Precautions

1. Nauli Kriya is a fragile method and can solely be carried out beneath an accurate info or coach.
2. Within the occasion you actually really feel any ache or discomfort throughout the abdomen all through nauli kriya, you should immediately stop the kriya. With further consciousness and fewer and managed drive try as soon as extra the next day.

Contraindications

1. Nauli Kriya shouldn’t be tried by of us affected by coronary coronary heart sickness, hypertension, hernia, hypertension, stomach ache, gallstones, acute peptic ulcer, constipation.
2. Nauli Kriya must be averted post-surgery, significantly after stomach surgical process.
3. The pregnant woman mustn’t observe or try to do nauli kriya.

Conclusion

Yoga is an historic science of various medicine that targets very significantly on the preventive factors of a sickness. It’s often environment friendly in curing illnesses when used as an adjuvant to the important observe of medicine. Nauli Kriya is doubtless one of the crucial yogic kriyas that comes beneath shatkarma.

So, the widespread observe of Nauli Kriya improves digestion and avoids the dysfunction arising throughout the stomach area.

Did you be taught one factor from this textual content? Share your concepts throughout the comment half beneath.

For those who’re a beginner in Nauli observe otherwise you’re planning on doing it in your subsequent yoga session. Do it beneath the guidance of an educated. Go away your comment beneath about your experience of Nauli.