Nauli Kriya: The way to Do, Precautions & Advantages

Nauli Kriya is likely one of the Shatkarma methods talked about within the historic yogic textual content, Hatha Yoga Pradipika. Shatkarma includes six yogic purification practices. Alongside Nauli Kriya, these methods embody:

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 (respiration workout routines) and meditation. This preparation helps the physique and thoughts develop 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 geared toward attaining a selected purpose, it varieties Nauli Kriya.

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

Which means: By referring these phrases, in nauli kriya, belly muscle groups cling to the belly 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 method does. It rolls, rotates and agitates all the stomach and the related muscle groups and nerves.

What Precisely is Nauli Kriya?

Nauli kriya is a cleaning method that entails the belly organs and muscle groups shifting laterally and vertically in a wave-like movement. It’s nicely illustrated as a strategy of up and down motion of a ship in a stormy sea.

In Nauli Kriya, belly muscle groups 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 enormous and small gut by churning the muscle groups of the stomach.

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

It helps the physique to enhance “gastric hearth” or “bodily hearth” and get rid of toxins from the digestive tract and tones the core muscle groups.

Chakra Concerned in Nauli

All yogic kriyas have an effect on Chakras in our physique in a sure manner, 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 sophisticated 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. belly lock or “Jalandhara Bandha” i.e. throat lock.

1. Apply Uddiyana Bandha – The Belly Lock

That is the strategy of lifting up belly muscle groups & 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 very best potential place, which ultimately 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 nicely earlier than performing totally different yoga practices e.g. Nauli Kriya.

So, What Uddiyana Bandha Truly 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 center. It improves the circulation to the belly muscle groups.
• Additionally, because the stomach is locked at a better stage, the stress within the capillaries and veins is decreased which facilitates the blood move and fluid change.

2. Apply Jalandhar Bandha – The Throat Lock

That is also called chin lock. The observe of jalandhar bandha is recommended earlier than practising nauli kriya because it creates flexibility in belly muscle groups. Additional, this flexibility makes simpler to roll belly muscle groups within the observe of nauli.

3. Apply Agnisara Kriya

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

Agnisara is a sort of dhauti kriya (belly wash), through which belly 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 hearth contained in the physique. It makes use of the inner 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 absolutely by way of 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 belly muscle groups 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 occasions 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 muscle groups to tire rapidly, it is a positive signal you might have the weak hearth vitality.

Kinds of Nauli Kriya

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

1. Vama Nauli: the contraction of the left aspect of the belly muscle groups.
2. Dakshina Nauli: the contraction of the suitable aspect of the belly muscle groups.
3. Madhya Nauli: the contraction of each side of the belly muscle groups.

The way to Do Nauli Kriya(Steps)

Nauli Kriya entails contracting and isolating the rectus abdominis muscle groups, that are two lengthy vertical muscle groups 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 along with your toes 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, inserting your palms in your thighs simply above the knees. Level your thumbs inward and relaxation your fingers outdoors the thighs to keep up 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. 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 under.

1. The way to Do Vama Nauli

Observe 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 aspect whereas transferring weight over the left hand.
2. This motion of transferring weight over the left hand to the knee would routinely isolate left rectus abdominis muscle groups (left abs).
   NOTE: The isolation of left abs muscle groups is illustrated with a cavity in the suitable aspect and a muscle protrusion on the left aspect.
3. Maintain the identical place of muscle groups 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 following spherical.

2. The way to Do Dakshina Nauli

After finishing the Vama nauli, isolate the proper rectus abdominis muscle groups (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 aspect & cavity on the left aspect.

3. The way to Do Madhya Nauli

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

To carry out it, once more steps 1 to 7 (described in “how one 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 might be beginning with Vama nauli.
2. Now begin rolling your left abs muscle (which really was remoted at left aspect until now) to the suitable aspect however earlier than it reaches the other aspect, maintain it within the center.
3. Rolling of abs muscle groups is achieved by shifting the load regularly from left aspect to proper aspect.
4. After getting rolled left remoted muscle groups to the centre, then you’ll be able to see each 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 groups for madhya nauli wants time to good so to start with, attempt with vama or dakshina nauli solely.

4. Belly Rotation or Churning in Nauli

After mastering the above-mentioned levels of Madhya, Vama and Dakshina nauli, the process of churning or rotating the stomach ought to be tried.

1. Apply Vama nauli on the left aspect, then rotate the muscle groups to the suitable, practising Dakshina nauli, and again to the left, vama nauli.
2. Proceed rotating the muscle groups 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 muscle groups from proper to left, then left to proper, thrice consecutively.
5. Lastly, carry out Madhya nauli, isolating the muscle groups on the centre.
6. Elevate the top and return to the upright place. Inhale slowly and deeply, permitting the stomach to increase.
7. This marks the top of 1 spherical and it may be continued after stress-free in an upright place till the heartbeat returns to regular.

Apply Be aware

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 Apply & Length of Nauli

Nauli ought 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 will not be potential.
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 per week.
3. Then one can begin the belly 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 groups with time.

Advantages of Nauli Kriya

Nauli Kriya acts as a strong inner 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 Energy and Stability

By focusing on the rectus abdominis muscle groups, Nauli Kriya strengthens the core, enhances muscular tone, and helps general posture and stability. It’s significantly helpful for these trying to develop belly energy 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 assumed to boost psychological readability, enhance vitality ranges, and facilitate a deeper reference to one’s religious self.

A examine 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 method and may solely be carried out below a correct information or instructor.
2. Should you really feel any ache or discomfort within the stomach throughout nauli kriya, you need to instantly cease the kriya. With extra consciousness and fewer and managed drive attempt 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 ought to be prevented post-surgery, particularly after belly surgical procedure.
3. The pregnant girl shouldn’t observe or attempt to do nauli kriya.

Conclusion

Yoga is an historic science of other medication that goals very particularly on the preventive elements of a illness. It’s also efficient in curing ailments when used as an adjuvant to the fundamental observe of medication. Nauli Kriya is likely one of 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 belly space.

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

In case you are 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 skilled. Go away your remark under about your expertise of Nauli.