Nauli Kriya is among the Shatkarma methods talked about within the historic yogic textual content, Hatha Yoga Pradipika. Shatkarma contains six yogic purification practices. Alongside Nauli Kriya, these methods embody:
Dhauti – Cleaning of the meals pipe
Neti – Nasal cavity cleaning
Kapalbhati – Purification of the frontal mind
Trataka – Strengthening workout routines for the eyes
Basti – Cleaning of the massive gut
Common observe of those methods purifies the physique internally, facilitating simpler and more practical practices of pranayama (respiratory 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 sequence of actions geared toward reaching a selected aim, it varieties Nauli Kriya.
For Instance; Yoga Asana is part of kriya as sequence of asanas are carried out to achieve the soundness 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 system does. It rolls, rotates and agitates your complete stomach and the related muscle groups and nerves.
What Precisely is Nauli Kriya?
Nauli kriya is a cleaning approach that includes the belly organs and muscle groups shifting 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, 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 repeatedly. This churning ends in a wave-like motion within the stomach, referred to as nauli kriya.
It helps the physique to extend “gastric fireplace” or “bodily fireplace” and remove 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 means, Like Kapalbhati kriya is claimed 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 degree yogic observe. Earlier than performing it, an individual ought to have mastery over Bandha (bodily locks) observe.
The primary bandha utilized in Nauli kriya is “Uddiyana bandha” i.e. belly lock or “Jalandhara Bandha” i.e. throat lock.
1. Observe 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 finally locks diaphragm close to the junction between the stomach and chest. It’s referred to as Uddiyana bandha, the belly 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 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 degree, the strain within the capillaries and veins is decreased which facilitates the blood circulate and fluid alternate.
2. Observe 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. Observe Agnisara Kriya
Agni means “fireplace” and Sara means “wash” so actually it means to purify the hearth vitality positioned on the navel middle.
Agnisara is a sort of dhauti kriya (belly wash), by which belly wall is quickly expanded & contracted in a really quick 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 advised 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 supply vitality.
To carry out it,
Stand with the legs barely aside, inhale deeply by way of the nostril and exhale totally by way of the mouth whereas barely bending ahead and bending the knees.
Relaxation in your each arms whereas inserting it over thighs. The again ought to be straight, the pinnacle upright, permit the belly muscle groups to chill out.
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 instances 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 certain signal you could have the weak fireplace vitality.
Varieties of Nauli Kriya
Nauli is principally categorised into 3 varieties primarily based on the place of belly muscle contraction.
Vama Nauli: the contraction of the left facet of the belly muscle groups.
Dakshina Nauli: the contraction of the fitting facet of the belly muscle groups.
Madhya Nauli: the contraction of each side of the belly muscle groups.
Tips on how to Do Nauli Kriya(Steps)
Nauli Kriya includes contracting and isolating the rectus abdominis muscle groups, that are two lengthy vertical muscle groups positioned on both facet of the center stomach, stretching from the diaphragm to the pubic bone.
To Carry out it, comply with the next steps.
Stand together with your ft roughly 1-1.5 meters aside.
Inhale deeply by way of the nostril and exhale by way of the mouth, emptying the lungs fully.
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.
Hold your arms straight whereas permitting the burden of your higher physique to relaxation comfortably in your arms above the knees.
Carry out Jalandhara Bandha (throat lock) whereas holding your breath externally (Bahir kumbhaka)
Then Carry out Uddiyana Bandha by pulling the decrease stomach in and up.
Hold your eyes open and observe the motion in your stomach.
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. Tips on how to Do Vama Nauli
Observe steps 1 to 7. After that comply with the next steps.
To Carry out Vama Nauli,
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.
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 fitting facet and a muscle protrusion on the left facet.
Maintain the identical place of muscle groups for just a few seconds. It’s referred to as Vama nauli.
Now launch Uddiyana bandha first & then Jalandhar bandha by elevating the pinnacle up slowly. Then stand in an upright place, take just a few deep breaths earlier than the following spherical.
2. Tips on how to Do Dakshina Nauli
After finishing the Vama nauli, isolate the fitting rectus abdominis muscle groups (proper abs). It’s referred to 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 fitting hand, which makes muscle protrusion on the fitting facet & cavity on the left facet.
3. Tips on how to Do Madhya Nauli
In Madhya nauli, principally you must 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 “the right way to carry out nauli”) are the identical. After that comply with the next steps.
Come within the place of Vama or Dakshina Nauli. Let say, you’re beginning with Vama nauli.
Now begin rolling your left abs muscle (which truly was remoted at left facet until now) to the fitting facet however earlier than it reaches the alternative facet, maintain it within the center.
Rolling of abs muscle groups is achieved by shifting the burden regularly from left facet to proper facet.
After you have rolled left remoted muscle groups to the centre, then you may see each side of the centre would have cavity & muscle protrusion on the centre. It’s the Madhya Nauli place.
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 phases of Madhya, Vama and Dakshina nauli, the process of churning or rotating the stomach ought to be tried.
Observe Vama nauli on the left facet, then rotate the muscle groups to the fitting, practising Dakshina nauli, and again to the left, vama nauli.
Proceed rotating the muscle groups backward and forward. This course of is named churning.
Begin by practising 3 consecutive rotations, then launch the belly contraction.
Subsequent begin with Dakshina nauli first, this time rotating the muscle groups from proper to left, then left to proper, thrice consecutively.
Lastly, carry out Madhya nauli, isolating the muscle groups on the centre.
Elevate the pinnacle and return to the upright place. Inhale slowly and deeply, permitting the stomach to develop.
This marks the top of 1 spherical and it may be continued after enjoyable in an upright place till the heartbeat returns to regular.
Observe Notice
The observe of agnisara kriya and uddiyana bandha ought to be mastered earlier than beginning the observe of Nauli kriya.
When nauli kriya has been perfected in standing place, it might be practiced in siddha yoni asana.
Time to Observe & Length of Nauli
Nauli ought to be practised solely when the abdomen is totally empty, a minimum of 5 to six hours after the meals if empty abdomen observe isn’t potential.The very best time to observe is early within the morning earlier than any meals or drink is taken.
A newbie ought to begin with Vama and Dakshina nauli one after different. To start with, 3 rounds all sides.
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.
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’re 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 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 believed to boost psychological readability, enhance vitality ranges, and facilitate a deeper reference to one’s religious self.
A examine reported that the yogic kriyas equivalent to nauli kriya or agnisara kriya are useful within the therapy of Gastro-Esophageal Reflux Illness (GERD).
Precautions
Nauli Kriya is a delicate approach and may solely be carried out beneath a correct information or trainer.
When you really feel any ache or discomfort within the stomach throughout nauli kriya, it is best to instantly cease the kriya. With extra consciousness and fewer and managed pressure attempt once more the following day.
Contraindications
Nauli Kriya shouldn’t be tried by individuals affected by coronary heart illness, hypertension, hernia, hypertension, belly ache, gallstones, acute peptic ulcer, constipation.
Nauli Kriya ought to be prevented post-surgery, particularly after belly surgical procedure.
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 facets of a illness. It is usually efficient in curing illnesses when used as an adjuvant to the essential observe of drugs. Nauli Kriya is among the most necessary yogic kriyas that comes beneath shatkarma.
So, the common observe of Nauli Kriya improves digestion and avoids the dysfunction arising within the belly 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’re planning on doing it in your subsequent yoga session. Do it beneath the steerage of an professional. Depart your remark beneath about your expertise of Nauli.
