Nauli Kriya: How you can Do, Precautions & Advantages

Nauli Kriya is without doubt one of 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 grow to be alert and free from fatigue.

That 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 particular objective, it varieties Nauli Kriya.

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

That means: By referring these phrases, in nauli kriya, stomach muscular tissues 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 complete stomach and the related muscular tissues and nerves.

What Precisely is Nauli Kriya?

Nauli kriya is a cleaning approach that includes the stomach organs and muscular tissues transferring laterally and vertically in a wave-like movement. It’s effectively illustrated as a means of up and down motion of a ship in a stormy sea.

In Nauli Kriya, stomach 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 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 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 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 complicated degree 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 muscular tissues & 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 doable 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 effectively 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 stomach cavity into the chest and to the guts. It improves the circulation to the stomach muscular tissues.
• Additionally, because the stomach is locked at a better degree, the strain within the capillaries and veins is decreased which facilitates the blood circulate and fluid change.

2. Observe Jalandhar Bandha – The Throat Lock

That is also called chin lock. The observe of jalandhar bandha is usually recommended earlier than practising nauli kriya because it creates flexibility in stomach muscular tissues. Additional, this flexibility makes simpler to roll stomach 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 fireplace vitality positioned on the navel heart.

Agnisara is a kind of dhauti kriya (stomach wash), through 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 recommended 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 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 arms whereas inserting it over thighs. The again needs to be straight, the top upright, permit the stomach 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 growth 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 muscular tissues to tire rapidly, this can be a positive signal you’ve got the weak fireplace vitality.

Sorts of Nauli Kriya

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

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

How you can Do Nauli Kriya(Steps)

Nauli Kriya includes contracting and isolating the rectus abdominis muscular tissues, that are two lengthy vertical muscular tissues positioned 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 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 take care of a agency grip.
4. Hold 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. 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. How you can 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 mechanically 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 couple 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 couple of deep breaths earlier than the following spherical.

2. How you can 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 strictly 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. How you can Do Madhya Nauli

In Madhya nauli, principally it’s a must 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 “easy methods to 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 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 regularly from left aspect to proper aspect.
4. After you have rolled left remoted muscular tissues to the centre, then you possibly can 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 muscular tissues for madhya nauli wants time to good so at first, attempt with vama or dakshina nauli solely.

4. Stomach 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 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 stomach 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 top of 1 spherical and it may be continued after stress-free in an upright place till the heartbeat returns to regular.

Observe Be aware

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 could 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 will not be doable.
The perfect 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. At first, 3 rounds both 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 per 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 muscular tissues 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 focusing on the rectus abdominis muscular tissues, Nauli Kriya strengthens the core, enhances muscular tone, and helps total posture and stability. It’s significantly useful for these trying to develop stomach 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, shallowness, and willpower in yoga philosophy. This activation is assumed to reinforce psychological readability, enhance vitality ranges, and facilitate a deeper reference to one’s non secular self.

A examine reported that the yogic kriyas resembling 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 will solely be carried out underneath a correct information or instructor.
2. When 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 attempt once more the following 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 needs to be averted post-surgery, particularly after stomach surgical procedure.
3. The pregnant girl mustn’t observe or attempt to do nauli kriya.

Conclusion

Yoga is an historical science of other drugs that goals very particularly on the preventive points of a illness. It’s also efficient in curing ailments when used as an adjuvant to the fundamental observe of medication. Nauli Kriya is without doubt one of the most vital yogic kriyas that comes underneath shatkarma.

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

Did you study 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 underneath the steerage of an skilled. Go away your remark beneath about your expertise of Nauli.