Nauli
Kriya - churning of the abdomen
Yogi Shakti Das
To perform this Kriya correctly one must first
master the internal lock known as uddiyana bandha .
Technique:
After uddiyana is perfected then madhyama nauli (central)
is mastered. Then vama nauli (left) and dakshini
nauli (right) are learned individually. Later all
three are put together in a flowing sequence of abdominal
churning and massage ( nauli chalana ).
Standing with legs about two feet apart, palms resting
on lower thighs above the knees, find mulabandha and swadhi
bandha (internal locks). Letting the spine stay long
off the pelvis, resist hunching the shoulders toward the
ears keeping the back of the neck also long. Do not let
the back round but keep the torso lifted well off the pelvis.
Take a few deep breaths and then thoroughly exhale all
the air. Keep the air held out and bring the navel further
in (straight back toward the spine) without lifting it.
Keep the rib cage lifted and the scapula dropped in back
toward the sacrum. This is uddiyana bandha which
is the first part of learning nauli and must
be learned first. It is important to perfect uddiyana
bandha before going on to nauli to prevent
strain.
From a deep uddiyana bandha press the hands
down on the thighs equally so there is formed a vertical
central protrusion on the medial line throughout the abdomen,
contracting and isolating the rectus abdomini muscles.
This is central ( madhyama ) nauli .
Hold as long as comfortable and then resume normal breath.
Central, left, and right nauli can only be learned
after uddiyana bandha is mastered. Left and right nauli are
not efficient without first mastering central nauli .
At first nauli will probably prove to be inscrutable.
However, with a little practice over a period of a week
(5 minutes/day) the movements will start to become revealed
by themselves as the fascia of the abdomen are re-educated,
invigorated and toned. It is important not to hold the
breath too long so that you have to gasp
for new breath. Between rounds of uddiyana bandha and nauli rest
long enough for the breath to come back to normal. Avoid
rounding the back or tilting the pelvis, but rather maintain mulabandha and
lift the torso and spine off the pelvis keeping the spine
long. After uddiyana bandha and nauli practice,
it is well to perform tadasana with a slight
backward extension of the hips and torso as a counterpose
(especially valuable if one tends to round the back).
Once central nauli is mastered, try right and
left nauli by first doing uddiyana ,
holding the breath out in external kumbhaka throughout.
Then place the weight more on top of the right thigh with
the right hand, which will isolate the right rectis abdomini
muscles and create a vacuum on the left side for right nauli .
Placing the weight of the hands to the left thigh will
bring out and isolate the rectis abdomini muscles on the
left creating a vacuum or concavity on the right side which
is called left nauli . Don't worry if you don't
get it the first time. Come back to it later. To be successful
we have to learn how to explore inside and experiment receiving
internal feedback in a responsive manner. We have to learn
how recognize our internal energy states and languages.
After the pathways are opened one will be able to do nauli automatically
without effort. Since we are re-programming and re-conditioning
the area, at first there will be minor resistance such
as weak and uneducated muscles. Do not force it, but practice
at least three times a week for ten minutes or daily for
five minutes until it becomes easy, one feels the invigorating
benefit, and it is mastered. Then use when needed or at
least once a week to maintain the mastery.
After central, right ( dakshini ), and left ( vama ) nauli are
mastered and can be done at will, combine them in a churning
manner, first right, then central, then left, then right,
central and left -- i.e., from right side to left repeatedly
before fatigue is felt. This is called nauli chalana or
simply nauli . Churn three times. Relax and let
the breath return to normal. Repeat two more times. Always
end in the motion of right to left (the motion of peristalsis.
This should be a sufficient for a daily practice.
Benefits:
Nauli massages, invigorates, and tones the abdomen
and intestines, aiding both digestion and elimination.
It massages all the organs in the abdomen. Nauli and uddiyana
bandha especially affect the manipura and swadhistana chakras .
Always do nauli with mulabandha and
after uddiyana bandha . Traditional yoga therapy
considers nauli to generate heat in the body,
stimulating digestive fire ( agni ), helping to
remove toxins, increasing digestive fire. It stimulates
the immune system, removes lethargy and aids in the remediation
of diabetes. Nauli helps create flow and warmth
in the manipura (navel) chakra and
aids in creating a feeling of self-confidence, strength,
and well being. Nauli also works on the pranayama and manomaya
koshas creating mental clarity and power.
Contra-indications & Cautions:
Never strain or hold the breath so that you must gasp
for breath. There should never be any pain. Always practice
on an empty stomach (wait at least four hours after a heavy
meal). Best done in the morning. Do not do if suffering
from advanced abdominal injuries such as hiatal hernia,
bleeding ulcers (peptic or duodenal), ulcerated colitis,
etc. Women must not practice when bleeding or pregnant.
For other abdominal conditions see a yoga therapist. In
yoga therapy nauli is recommended for many ailments
of the abdomen as well as for diabetes.
