Nauli Kriya (Abdominal Massage)

This is done as follows:
Stand with legs apart. Bend and hold the thighs with the corresponding hands. Exhale deeply and retain breath outside. Pull up abdominal muscles inward, as far as possible. Maintain this lock as long as the breath is retained outside. It may take three to four months of consistent practice to master this exercise, as various abdominal muscles have to be brought under control.

The main purpose of doing Nauli is to regenerate, invigorate and stimulate the abdominal viscera and the gastrointestinal or alimentary system.

Also Read Agnisar Pranayama

The technique of doing this exercise is as follows:

Madhya Nauli

• Stand with feet separated about two feet.
• Slowly bend and keep the hands on the knees.
• Exhale completely and do Uddiyana Bandha?.
• Gently press the arms and draw up the abdominal muscles, focusing your attention on forcing the rectus abdominis to stand out in isolation. This is Madhya Nauli.
• It may not be possible to bring the rectus abdominis to the centre in the initial attempt itself. However, you will succeed with repeated practise.

Vamana Nauli

After successfully manipulating the rectus abdominis to stand out, isolate it on the left side of the abdomen. This is called Vamana Nauli.

Dakshina Nauli

Similarly, the rectus abdominis should be isolated to the right side of the abdomen. This is known as Dakshina Nauli.


The Vamana and Dakshina Nauli can be performed by applying more pressure on the thighs with the hand. By pressing the left thigh, the rectus abdomini moves towards the left side and the same method applies to the right side also.

After learning to isolate the rectus abdominis to the left and right sides, make an attempt to churn or roll it from the left to the centre and then to the right in one smooth motion. Similarly, the rectus abdominis muscles should be rolled from the right to the centre and then to the left in quick succession. Do this churning exercise for six to eight rounds on each side.

This should necessarily be practised only on an empty stomach, and under the guidance of an expert yoga teacher.

Precautions

• Persons suffering from high blood pressure, peptic ulcers, hernia and any other serious digestive ailments should not practise this exercise.
• Nauli should not be practised by pregnant women.
• Uddiyana and Nauli are not at all recommended for youths in their pre-puberty age.
• If you are above 49 years of age, do not learn this exercise. However, you can still do it with the due guidance of a guru
• This should necessarily be practised only on an empty stomach.

Benefits

• Prevents all abdominal ailments.
• Eliminates constipation by encouraging intestinal peristalsis. Keeps sexual organs in good condition and prevents sexual disorders.

Sarvanga Pavana Muktan Kriya (Gas Relief Shoulder Stand)

This is a Kriya, not an Asana. In an Asana one maintains a particular posture for a period of time; in a Kriya, an action has to be performed. Nauli, for example, is a Kriya. In Sarvanga Pavana Muktan Kriya, gas is ejected from the stomach many times.

Also Read Agnisar Pranayama

Technique

• Do Sarvanga Asana.
• Bring both legs down close to the forehead. The legs should be slightly separated and loosely hung.
• Breathe out and do Madhya Nauli.
• Press the rectus abdominis up and down in such a way that the gas in the stomach is ejected. If Nauli Kriya is mastered, it is possible to eject gas even 50 to 60 times, depending upon the amount of gas formed in the stomach.

Sarvanga Pavana Muktan Kriya may be done immediately after Mayura Asana. In Mayura Asana, the abdomen is greatly compressed and accumulated gas starts rushing out when this Kriya is done correctly.

Also read Other Pranayamas listed at KnowYoga

Bhastrika Pranayam

Kapal Bhati Pranayam

Baharya Pranayam

Anulom Vilom Pranayam

Bhramri Pranayam

Udgeeth Pranayam

Ujjayi Pranayam

Nauli Kriya

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