Nauli Kriya: Do, Precautions & Advantages

Nauli Kriya is likely 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 big gut

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

That 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 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 achieve the soundness of physique & thoughts.

That 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 precisely what this method does. It rolls, rotates and agitates all the stomach and the related muscle tissue and nerves.

What Precisely is Nauli Kriya?

Nauli kriya is a cleaning approach that includes the stomach organs and muscle tissue shifting laterally and vertically in a wave-like movement. It’s nicely illustrated as a means 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 repeatedly. This churning ends in a wave-like motion within the stomach, referred to 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 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 important 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. Follow 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 very best attainable place, which finally locks diaphragm close to the junction between the stomach and chest. It’s referred to as Uddiyana bandha, the stomach lock.

The Uddiyana Bandha together with its variations is practised nicely 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 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 a better stage, the stress within the capillaries and veins is decreased which facilitates the blood movement and fluid trade.

2. Follow 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 stomach muscle tissue. Additional, this flexibility makes simpler to roll stomach muscle tissue within the observe of nauli.

3. Follow Agnisara Kriya

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

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

Earlier than beginning the extreme observe of Nauli kriya, it’s instructed to grasp the Agnisara Kriya. It helps to clean the fireplace contained in the physique. It makes use of the inner vitality of the physique to supply vitality.

To carry out it,

• Stand with the legs barely aside, inhale deeply via the nostril and exhale absolutely via the mouth whereas barely bending ahead and bending the knees.
• Relaxation in your each arms whereas putting it over thighs. The again needs to be straight, the pinnacle upright, enable the stomach muscle tissue 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 stomach muscle tissue to tire shortly, it is a certain signal you might have the weak hearth vitality.

Forms of Nauli Kriya

Nauli is principally categorised into 3 sorts 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 precise facet of the stomach muscle tissue.
3. Madhya Nauli: the contraction of each side of the stomach muscle tissue.

Do Nauli Kriya(Steps)

Nauli Kriya includes contracting and isolating the rectus abdominis muscle tissue, that are two lengthy vertical muscle tissue situated on both facet of the center stomach, stretching from the diaphragm to the pubic bone.

To Carry out it, comply with the next steps.

1. Stand along with your ft roughly 1-1.5 meters aside.
2. Inhale deeply via the nostril and exhale via the mouth, emptying the lungs fully.
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 keep up a agency grip.
4. Preserve your arms straight whereas permitting the load of your higher physique to relaxation comfortably in your arms 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. Preserve 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, comply with the steps for Vama & Dakshina Nauli individually beneath.

1. Do Vama Nauli

Observe steps 1 to 7. After that comply with 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 facet whereas transferring weight over the left hand.
2. This motion of transferring weight over the left hand to the knee would mechanically isolate left rectus abdominis muscle tissue (left abs).
   NOTE: The isolation of left abs muscle tissue is illustrated with a cavity in the precise facet and a muscle protrusion on the left facet.
3. Maintain the identical place of muscle tissue for a couple of seconds. It’s referred to as Vama nauli.
4. Now launch Uddiyana bandha first & then Jalandhar bandha by elevating the pinnacle up slowly. Then stand in an upright place, take a couple of deep breaths earlier than the subsequent spherical.

2. Do Dakshina Nauli

After finishing the Vama nauli, isolate the proper rectus abdominis muscle tissue (proper abs). It’s referred to 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 precise hand, which makes muscle protrusion on the precise facet & cavity on the left facet.

3. Do Madhya Nauli

In Madhya nauli, principally you must 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 “easy methods to carry out nauli”) are the identical. After that comply with 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 precise 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 steadily from left facet to proper facet.
4. Upon getting rolled left remoted muscle tissue 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 a couple of seconds. Then launch the Uddiyana bandha & Jalandhar bandha one after the other.

Rolling abs muscle tissue for madhya nauli wants time to excellent 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 needs to be tried.

1. Follow Vama nauli on the left facet, then rotate the muscle tissue to the precise, 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. Elevate the pinnacle and return to the upright place. Inhale slowly and deeply, permitting the stomach to develop.
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.

Follow Word

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 Follow & 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 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 all sides.
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 general posture and stability. It’s notably useful for these seeking 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, shallowness, and willpower in yoga philosophy. This activation is assumed to boost psychological readability, increase 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 therapy of Gastro-Esophageal Reflux Illness (GERD).

Precautions

1. Nauli Kriya is a delicate approach and may solely be carried out below a correct information or trainer.
2. For those who 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 pressure attempt once more the subsequent day.

Contraindications

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

Conclusion

Yoga is an historic science of different drugs that goals very particularly on the preventive points of a illness. It’s also efficient in curing illnesses when used as an adjuvant to the fundamental observe of drugs. Nauli Kriya is likely one of the most vital 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 knowledgeable. Go away your remark beneath about your expertise of Nauli.