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Nauli

Nauli is the practice of churning the belly which stimulates the peristalsis of the intestines, tones the liver, and aids digestion and elimination. This practice is preformed on an empty stomach and preferably in the morning. This practice is also used in Ayurveda, India's traditional medicinal practice.

Because this practice is an advanced practice, please seek the guidance of an experienced Yoga teacher or a practitioner of Ayurveda before attempting this practice.

Madhyama Nauli - the contraction of the central abdominal muscles.

Vama Nauli - the left isolation of the central abdominal muscles.

Dakshina Nauli - the right isolation of the central abdominal muscles.

Practice

Stand with feet hip width apart.

Bend slightly forward and press your hands against the upper part of the thigh of each leg.

Bring the chin to the chest.

Inhale.

Forcefully exhale emptying the lungs completely.

Hold the breath.

Preform Uddiyana Bandha.

Preform Madhyama Nauli by pushing the central abdominal muscles out while relaxing the abdominal muscles to the left and right.

Preform Vama Nauli by moving the central abdominal muscles to the left.

Preform Dakshina Nauli by moving the central abdominal muscles to the right.

Preform Madhyana Nauli returning the central abdominal muscles back to center.

Inhale at the end.

Rest a few moments and repeat two or three more times.

Continuous Practice

After the above practice is mastered.

Preform Vama Nauli by moving the central abdominal muscles to the left.

Preform Dakshina Nauli by moving the central abdominal muscles to the right.

Continue rotating the central abdominal muscles from side to side. This practice is known as churning.

Preform 3 rounds and release the practice.

Preform Dakshina Nauli by moving the central abdominal muscles to the right.

Preform Vama Nauli by moving the central abdominal muscles to the left.

Preform 3 rounds and release the practice.

Preform Madhyana Nauli contraction of the central abdominal muscles.

Raise the head and stand up straight until the heartbeat returns to normal.

This is one round.

Duration

Start with 5 rounds gradually building up over several months to 10 rounds.

As more control of this practice is gained, 25 rounds can be preformed.

Note

This practice is preformed on an empty stomach with five to six hours after a meal.

The best time to preform this practice is in the early morning hours before eating or drinking anything.

Precautions with Nauli

If any pain is felt in the abdomen, stop the practice immediately and seek the guidance of an experienced Yoga teacher.

Do not attempt if you have heart disease, hernia, high blood pressure, abdominal pain, gallstones, acute peptic ulcer, constipation, or recovering from abdominal surgery.