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With shoulders bent forward one should rotate the abdomen right and left with the speed
of a fast rotating whirl pool. This is called Nauli by accomplished yogis.
Note:- Nauli is practised only after the practice
of Uddiyana.
Technique :-
- Stand erect at your place.
- Maintain
15" to 18" distance between legs and lean forward, place hands on respective
knees or thighs. Exhale completely and retain the breath outside.
- Expand
your chest and raise your diaphragm so that abdomen is drawn in and there becomes
a cavity in abdomen.
- Middle Nauli:
Now try to isolate
the central abdminal muscle (recti). This cannot be achieved during first effort.
But effort should continue. Blow out your abdomen as in Agnisara but effort should
be made that central part should come out. This is called Madhyama (middle) Nauli.
After maintaining it according to your limitation, return to the original position
and then practise it again.
- Left Nauli:
After attaining
Middle Nauli, when we press more on left knee with left hand and lessen the pressure
on right knee of right hand then the Middle Nauli shifts to left side and this
is known as (Vama) left nauli.
- Right Nauli:
Similarly
when we lessen the pressure of the left hand on left knee then this accumulated
muscles (of middle nauli) shifts to right side and this is called right nauli.
Rotation of Nauli: From Left to Right.
- Perform Uddiyana.
- Press lightly on both the knees from hands and draw out Middle Nauli.
- Now
pressing the left knee, lessen the pressure of right hand on right knee draw out
Vama (left) Nauli.
- Now with bringing equal pressure on both the knees, and
completely minimizing the pressure on knees, return to Uddiyana position, (bring
the position of Uddiyana).
- Now press upon the right knee from right hand draw
out Daksina (right) Nauli.
- Now giving equal pressure on both the knees, draw
out Madhya (middle) Nauli. If the Nauli and Uddiyana are practised fast according
to above said sequence then that is called Naulicalana (rotation). This again
can be rotated in the opposite direction i.e. in the following sequence. Middle
Nauli, Right Nauli, Uddiyana, Left Nauli and Right Nauli.
Remember :-
- Nauti is achieved automatically by practise. Teacher only can make
you understand. Do not expect it soon. If you can perform Uddiyana nicely and
maintain it, the achievement of Nauli will also be equally easy.
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Nauli is the pre-requisite for some cleansing processes like Vasti and others
hence learn to practise it efficiently.
- Never practise it after meal.
It should always be practised on empty stomach.
Benefits and Limitations :-
- See Uddiyana.
- Agnisara makes the
appetite normal, keeps digestive system healthy, lever becomes strong and keeps
health diseaseless
- All the benefits of Uddiyana can be achieved.
- If having high blood-pressure, practice it very slowly without giving
much pressure.
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