Nauli Kriya stimulates and recalibrates the diaphragm, abdominal viscera and the alimentary system

The third practice of the shat-karma is Nauli; and Nauli Kriya stimulates and recalibrates the diaphragm, abdominal viscera and the alimentary system. To practice Nauli Kriya, one should know the Uddiyan Bandh first. For those one who have a large belly and find it difficult to perform even Uddiyan Bandh would be advised to do abdominal breathing prior to starting it for couple of weeks. Abdominal breathing and Uddiyan bandha is generally done in sitting postures, and while Nauli Kriya is done in the standing position. In the previous article, abdominal breathing technique is described in detail. Abdominal breathing, Uddiyan Bandha and Nauli Kriya recalibrate all the abdominal organs and can eliminate obesity in abdomen area. Nauli Kriya serves as a powerful gastro-intestinal energizer and easily cures all diseases of abdomen. Nauli Kriya results in good appetite, better vision and excellent health for those one who practice it regularly.

Uddiyan Bandh: uddiyan bandha is one of the three bandhas, known as Mula bandha and jalandhar Bandha.

Uddiyan Bandha: Breathe out through the mouth and keeps the lungs completely empty. Contract stomach towards spine and stay sitting firmly in the siddha asana or any comfortable position

Three bandhas: Mula bandha, Jalandhar bandha and uddiyan bandha; as of these three required for the pranayama proposes, and but for Nauli Kriya you have to master only Uddiyan bandha.  For Nauli Kriya, you have to do uddiyan bandha while standing.  This is the first step of performing the Nauli Kriya. After mastering Uddiyan bandha, one can do Nauli easily.

Step 1: stand with the feet apart (one and half feet). Bend forward as keeping your hands on the thighs in a way that the fingers are on inside the thighs, in a semi-squatting position that making a slight curve of the back. Do Uddiyan Bandha. Breathe out through the mouth slowly or fast and completely empty the lungs. If you are beginner do this for one or two week before proceeding to the next step.

Step 2: make sure the posture is comfortable and empty lungs by exhaling, contract the abdominal muscles forcibly and let the middle portion of the abdomen free. Now contract the left and right side of the abdomen muscles. You will have all the muscles in the centre of abdomen in a vertical line. Holding this position for a sometime. This position is known as Madhyama Nauli. Do this for some days. Be relaxed. Do you hold your breath or continue to breathe in via nose and out of mouth

Step 3: contract the right side of the abdomen and let the left side free. Its means that whole muscles of left side will have what? On the left side; while the muscles of the right side be contracted towards the centre of the abdomen and towards left side and that Kriya be known as Vama Nauli.

Step 4: contract the left side of the abdomen and let the right side free. You will have of keeping the muscles on the right side only. This is Dakshina Nauli. By practicing of it you will notice that how they move from side to side and gradually you will learn how to churn all of the abdominal muscles effortlessly. Move the protruded section round and round in order to churn the abdomen. This is the last stage of the Nauli will appear (or feel) like a churning sensation and you will notice how easily the abdominal muscles are isolated and smoothly rotated from side to side.

 

Health Benefits:

Nauli Kriya will provide you more energy for your day. Nauli is very useful to intestines, liver, kidneys, and spine and makes fascia more flexible.

 Nauli Kriya balances Samana-vayu in the navel area. Samana Vayu (balancing air) is a centralizing force of energy that draws from the boundary of stomach to the navel and of spiralling movements around the navel areas or Manipuri chakras/solar plexus in clockwise direction to maintain the processing and assimilation of all that is taken in the body of whether it is food or emotions. Balanced Samana Vayu will provide good health by balancing of metabolism, hormones and appetite. Samna Vayu’s task is to keep the fire burning properly by churning motion to navel, so that the processing and assimilation would be carried out properly. Prana is a current/life force/cosmic energy and samana Vayu is just like the wind or mechanism of the body to use the life force for ascribed work. If wind is strong, fire would definitely be strong, so if wind is weak then it can mean only the fire will also weak in the body, prana and samana of doing their work to maintain the fire/ jathar Agni. Navel area is the store house of energy that is governed by Samana and when it is connected with Prana it will attribute to good health and makes the spiritual journey easy.