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Nauli

Nauli is an advanced yogic cleansing exercise that involves rolling the abdominal muscles. It tones the core and is believed to cleanse the digestive organs and intestines. Nauli is part of shatkarma, the yogic body cleansing system, and is used in Ayurveda and Hatha yoga. The technique isolates different abdominal muscles to massage and stimulate internal organs, providing benefits like improved digestion, detoxification, and reduced belly fat. Nauli must be learned from an experienced teacher as it requires mastery of Uddiyana Bandha first.

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Gurjit Singh Boparai
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344 views2 pages

Nauli

Nauli is an advanced yogic cleansing exercise that involves rolling the abdominal muscles. It tones the core and is believed to cleanse the digestive organs and intestines. Nauli is part of shatkarma, the yogic body cleansing system, and is used in Ayurveda and Hatha yoga. The technique isolates different abdominal muscles to massage and stimulate internal organs, providing benefits like improved digestion, detoxification, and reduced belly fat. Nauli must be learned from an experienced teacher as it requires mastery of Uddiyana Bandha first.

Uploaded by

Gurjit Singh Boparai
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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NAULI

Nauli is a yogic cleansing exercise that involves a rolling movement of the abdominal
muscles. It is an advanced technique that is believed to cleanse the internal organs,
particularly the digestive organs and small intestines, and tones the core muscles. Nauli kryia
is one of the techniques that comprise shatkarma (also called shatkriya), the yogic body
cleansing system. It is used in the traditional Indian medicine practice of Ayurveda, as well as
Hatha yoga.
“Lower the shoulders. Revolve the stomach left and right with the speed of a strong
whirlpool. This is called Nauli by the masters. This Nauli is the crown of Hatha practices.
It kindles a weak gastric fire, restores the digestion, always brings happiness, and dries up
all defects and diseases.”
Technique
You need to be able to perform Uddiyana Bandha before you start practicing Nauli.
Otherwise it is impossible for you to learn Nauli. Take the advice of an experienced yoga
teacher to learn this Kriya. This practice can be done both in sitting or standing but beginners
should start in standing.
1. Keep your feet about 30 centimetres apart from each other to have a firm stand.
Perform two rounds of Dirgha Pranayama. Then inhale deeply while bringing your
arms above your head.
2. Exhale with force from the open mouth and bend down completely to bring out all the
air from your belly. Then you come up a bit more than half, so that you are still a bit
bent forward and place your hands on your thighs. Now you make the abdominal
lock, Uddiyana Bandha.
3. Contract your belly muscles and bring them out in the middle. To do this you use the
rectus abdominis muscle which is commonly known as the six pack muscle. Bringing
this central abdominal muscle out visibly is called ‘Madhyama Nauli’.
4. You can practice this central Nauli and when you have mastered it, move on to do
‘Vama Nauli’ and ‘Dakshina Nauli’, Nauli on the left and right side. To do this, you
do not bring out the central muscle in the middle but its left or right side.
5. Once you have mastered these two practices, you can start moving your Nauli from
right to left and left to right.
6. As the last and most advanced practice you now rotate your Nauli clockwise and
anticlockwise. When you have achieved a good practice of Nauli, you can perform it
in sitting as well.
Benefits of Nauli
1. Intensify your digestive fire and cleanse toxic substances from the digestive system.
Strengthen your liver and abdominal muscles.
2. Help with digestive problems like dyspepsia, flatulence, and constipation.
3. Help with menstrual disorders.
4. Help normalize the functioning of the ovaries in women.
5. When practicing Nauli, you quickly realize that it gives a good massage to all your
internal organs. This massage is great for your kidneys and liver, your bladder and
your urinary tract, pancreas and gall bladder and prostate gland or ovaries and
reproductive organs.
6. Additionally the stimulation of the kidneys improves their filtering function and thus
Nauli is good for people suffering from diabetes.
7. The practice of Nauli burns extra belly fat.
8. Nauli helps in improving the blood supply to the peripheral part of the stomach as it
increases the negative pressure within abdominal cavity.

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