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 :-
1. Stand erect
at your place.
2. Maintain 15" to 18" distance between legs
and lean forward, place hands on respective knees or thighs. Exhale completely
and retain the breath outside.
3. Expand your chest and raise your diaphragm
so that abdomen is drawn in and there becomes a cavity in abdomen.
4.
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.
5. 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.
6. 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.
1. Perform Uddiyana.
2. Press lightly on both
the knees from hands and draw out Middle Nauli.
3. Now pressing the
left knee, lessen the pressure of right hand on right knee draw out
Vama
(left) Nauli.
4. 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).
5. Now press upon the right knee
from right hand draw out Daksina (right) Nauli.
6. 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 :-
1. 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.
2. Nauli is the pre-requisite for some cleansing processes
like Vasti and others hence learn to practise it efficiently.
3. Never
practise it after meal. It should always be practised on empty stomach. Benefits and Limitations :-
1. See
Uddiyana.
2. Agnisara makes the appetite normal, keeps digestive system
healthy, lever becomes strong and keeps health diseaseless
3. All the
benefits of Uddiyana can be achieved.
4. If having high blood-pressure,
practice it very slowly without giving much pressure.
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