Nauli is an abdominal exercise taken from yoga. Nauli Yoga - step-by-step technique

Nauli is one of the shatkarmas in yoga, which involves a unique massage of the internal organs. This technique is also called “Lalika”. Previously, this type of practice was not known to many. This technique was passed down from generation to generation, only by knowledgeable yogis. But now nauli is widespread even among ordinary people.

The practice of nauli involves working with the rectus abdominis muscles, resulting in massage. The technique is not easy, so prior training from a professional instructor is required.

Benefits of nauli

This practice is most useful for digestive problems, especially constipation. The abdominal muscles act on the intestines, thereby stimulating peristalsis. The benefits of shatkarma nauli include, among other things, improving the functioning of the chakras.

In addition to physically cleansing and strengthening the body, on a spiritual level, nauli encourages the manipura chakra, which is located in the navel area, to actively work, and also distributes energy throughout the body through energy channels.

Kriya Nauli, as it is also called, helps in losing weight and strengthening the abdominal muscles, thereby making the body beautiful and attractive. The practice of nauli activates blood flow to the internal organs, thereby saturating the cells with oxygen and relieving the body of many diseases.

As a result of the influence of the unique nauli technique, spiritual cleansing of many energy channels occurs, depression disappears, the condition and tolerance of stress improves, and the human immune system is strengthened.

Nauli options

Nauli Kriya has different variations. One of them is called vam nauli. This practice involves working the abdominal muscles, moving them from right to left. Another technique is dakshina nauli. It implies movement from left to right. Both techniques are performed sequentially, replacing each other.

There is also a third option - madhyama nauli. It involves holding the abdominal muscles in the center. This movement is called the central cord.

What muscles are involved in nauli?

During the practice of nauli, mainly the abdominal muscles are involved, namely, the rectus, lateral, oblique, as well as the so-called Core muscles, which allow you to keep your back straight and your stomach flat.

Nauli and the digestive system

The practice of nauli improves the functioning of internal organs, especially the digestive tract. By toning the internal organs, intestinal motility improves, diarrhea and constipation of unknown etiology go away, and the gallbladder is also affected, resulting in an accelerated outflow of bile.

In order to perform the nauli practice correctly, it is advisable to get advice from a practicing instructor so that in the future there will be no problems with the technique of performing the practice. You cannot perform shatkarma nauli earlier than 3 hours after eating. Inhalation is problem-free and not straining.

Nauli can be performed in different positions, but the exercise in a sitting position can only be performed by experienced practitioners. Therefore, a standing position is suitable for beginners.

Execution technique

Nauli involves various performance techniques. The work called the central tourniquet is performed from a standing position. Feet shoulder width apart. You can sleep them a little, this will make the exercise easier. Place your hands on your hips. The head looks straight, the back is straight.

Inhale through the nose, exhale sharply through the mouth. Pull out your lips with a tube. After this breathing exercise, hold your breath.

Next, you need to pull in your stomach, focusing on the vacuum execution. Next, you need to mentally relax the muscles in the center of the abdomen, and on the contrary, collect the lateral ones. During the correct technique of performing nauli on the stomach, you should get a tourniquet in the center around the navel.

This tourniquet must be held for as long as possible. Yoga practitioners can hold their stomach in this position for quite a long time. The main rule in nauli technique is not to hold your breath for too long than you could possibly do. That is, if a person feels that it is time to take a breath, then one should not resist.

After performing this exercise, you should raise your head and torso, take a deep breath, relaxing your abdominal muscles.

The vama nauli and dakshina nauli techniques involve moving the abdomen from side to side. In this case, it is performed from the same position as the central circle, the initial execution is the same. However, when performing it, you need to raise one palm, lifting it from the knee, transfer the weight of the body to the opposite side and try to move the air wave to the left or right, depending on the technique of execution.

This position in the practice of nauli, as well as in yoga, allows you to do the exercise as if automatically. The muscles under the vacuum will move in the desired direction on their own.

There are also techniques for constantly practicing yogis. They are considered inaccessible to ordinary people because they require a significant level of training to perform.

If you perform nauli at a professional level, you can try to move from technique to technique, repeat them, replacing one after another. Make wave-like movements with your stomach from side to side. Also from the center to the sides of the body.

Yogi practitioners use nauli practice in different body positions, even while sitting. Although this action is considered very difficult and will not be applicable for beginners.

Preparation

Those starting to master this technique need to master the so-called uddiyana bandha. The practice involves drawing in the abdomen so that a vacuum is created. Hold your breath after inhaling.

Each time you will be able to hold your breath for longer and longer periods of time. It is worth stopping when you can hold your breath for 20 seconds or more. It should be remembered that the inhalation should not be strained.

The best time to perform nauli is in the morning, and it is better on an empty stomach.

Mastering Madhyama Nauli

The central tourniquet is considered a more complex practice than the other two types of nauli. However, its implementation is not impossible. First you need to prepare yourself for this practice.

It is best to perform the exercise while standing. Place your hands on your hips. Bend your legs slightly. Inhale through your nose, sucking in your stomach, using a vacuum. The area around the navel should be relaxed, and the muscles on the sides should be pulled in. This creates a tourniquet in the center of the abdomen.

Until the next desire to inhale, you can hold the body in this position. You can repeat the practice several times. The main thing is to follow the rules. You may feel slightly dizzy when you start working. This is gradually going away.

Performing dakshina and vama

When the central tourniquet has been completed correctly, you can try the vam and dakshima nauli techniques. These techniques are a little more complex to perform.

They are performed from the same position as madhyama nauli, but a vacuum must be created either in the left side of the abdomen or in the right, depending on the desired technique.

When performing this practice, you can focus on your well-being. If unpleasant symptoms occur, you should stop exercising for a while.

Dynamic option

An option for beginners involves performing nauli in static form. For advanced performers, you can try to perform the technique dynamically, making rotational movements with your stomach, moving the direction of your abdominal muscles to the left and right.

No more than three wave movements should be performed in one breathing exercise. You should complete the practice from right to left.

As a result of long-term work, practicing yogis become able to perform this technique in different positions. The most difficult is considered to be performing nauli from a sitting position.

For yoga practitioners, a large number of repetitions and wave-like movements of the abdomen are available. Many can repeat them more than 100 times. However, beginners should not do more than three waves in one breathing exercise. Be sure to complete the complex from right to left.

Contraindications

It is extremely undesirable to perform this practice for persons before the onset of puberty; in addition, the practice of nauli is strictly contraindicated for pregnant women and women after childbirth during the first months.

Persons suffering from heart disease and stomach ulcers should also not start the practice.

Hernias in the spine and umbilical hernia are direct contraindications to the practice.

Effects of nauli kriya on the body

The entire digestive system is affected by this technique. Blood flow improves intestinal motility and eliminates unpleasant symptoms in the abdominal area. Excessive flatulence and abdominal pain of various origins disappear.

When the practice is performed correctly, a person receives enormous benefits for the body. First of all, the functioning of the digestive system improves. Chronic constipation, diarrhea of ​​varying degrees of origin, as well as many chronic diseases disappear.

A little about the myths of vacuum exercises for women

There are some myths about the practice of nauli that are somewhat puzzling to people.

• You can start after childbirth. The statement is fundamentally incorrect. Immediately after the birth of a child, the mother’s body is aimed at recovery, metabolic processes are still slowed down, and hormonal levels change. Therefore, you should not resort to any such practices in the first six months after childbirth.
• Your stomach will immediately become flat. In order for the stomach to become flat, it is necessary not only to regularly practice this practice, but also to monitor nutrition, since the fat layer in the abdominal area, especially in women, will not allow the abdominal muscles to stand out, but will only hide a slender waist.
• The abs are strengthened. When performing this practice, although the abdominal muscles are involved in the technique, they do not grow or strengthen. Internal muscles are strengthened, which allow you to maintain an even posture, but the press itself almost always remains in a relaxed state, and a vacuum is created due to pressure in the body.
• Diastasis disappears. Many women experience abdominal muscle separation, and this complication is especially common in the postpartum period. But nauli does not imply assistance in the convergence of these muscles. It is simply not designed for this purpose. Its action consists of a completely different effect.

These myths are widespread among unaware people. Those who have been practicing yoga for a long time know that abdominal exercises involve a completely different specificity. Each person’s body works individually, so some points still need to be taken into account.

Technique for performing vacuum exercises for women lying down for beginners

One of the common techniques not only during yoga, but also during other physical exercises, is the creation of a vacuum. The vacuum allows you to strengthen the hidden abdominal muscles, making it flatter and your posture more attractive.

Beginners can try performing the vacuum while lying down. In this way, the stomach will automatically retract under the influence of the gravitational force of the earth.

Of course, a vacuum alone will not help remove extra centimeters from a woman’s belly, but this exercise will significantly help in preserving and maintaining a beautiful figure.

Women usually have an easier time learning how to make a vacuum. This is more difficult for men. To achieve significant results, you need to perform the vacuum regularly, doing it in the morning on an empty stomach.

After prolonged use of this technique, fat deposits begin to burn, and the body is cleansed.

There are contraindications that limit the use of vacuum. These include pregnancy, menstrual days, cancer, endometriosis.

Technique for performing vacuum exercises for women standing for advanced

People who have been practicing yoga for a long time can perform this practice from various positions, including standing. This is more effective than lying down, but execution requires skill.

If a woman has already performed a vacuum before while lying down, it will be easy for her to start trying the work while standing. Everything is done in the same way. It will be easier to pull your stomach into a vacuum if you lean forward a little. When you can do the exercise in this manner, you should try to do it smoothly.

The practice of nauli, as well as the vacuum exercise, involves some acquired skills. Execution will become more accessible over time, which means their effectiveness will increase from time to time. Long and regular exercises allow you to completely relax and disconnect from everyday worries. The practice can only be used by a healthy person.

The benefits of nauli are maximum if all movements are performed correctly and simple recommendations are followed. Beginners should seek advice from a practicing yogi before attempting this practice on their own.

Or “wave,” otherwise known as “churning the belly,” is one of the most important practices of the Shatkarma series, and of Hatha Yoga in general, but for some reason it is often neglected. Perhaps because few people have the enthusiasm and understanding of the importance of this technique to master it. In fact, learning to do Nauli well is not at all difficult - if you know one little secret of this practice (more on that below).

“Lean forward, push your stomach out and quickly rotate from right to left. “Siddhami is called Nauli” - this is how the Nauli technique “Hatha Yoga Pradipika” of the sage Swatmarama describes very succinctly. Unfortunately, according to this description, mastering Nauli is very problematic, and many simply skip this technique - even a fairly compelling description of the benefits this practice provides does not help: “Nauli is the most important of the practices of Hatha Yoga. It kindles the fire of digestion, removes indigestion, slow digestion, and all Dosha imbalances, and brings happiness.” Swatmarama describes these “bonuses” in the next sloka, as if he had realized that this practice would otherwise be neglected! Let us therefore figure out how to master Nauli in order to become happy and solve all stomach problems.

To begin with, in order to effectively learn Nauli, you need to master Uddiyana bandha so that it comes easily. This is halfway to Nauli.

In fact, Nauli is the contraction of the muscles that doctors call rectus abdomini, and the release of other abdominal muscles. Control over the necessary muscles allows you to isolate a dense tourniquet from them in the middle of the abdomen (Madhyama Nauli), and also further rotate this tourniquet from left to right (counterclockwise) - “Dakshina Nauli”, or from right to left (clockwise) - “Vama Nauli”. The muscles we need are two long vertical stripes on the front wall of the abdomen - they run from the lower ribs down almost to the pubic bone. However, to perform the exercise you will also need to use the oblique and transverse abdominal muscles.

· Remember that this practice should be done on an empty stomach (at least 5-6 hours should pass after eating, and don’t even drink a lot of water before practice). It is best to do Nauli in the morning, naturally before breakfast. Performing the “Wave” on a full stomach (even full of water) is not comfortable and not useful - unless prescribed by the Guru for special purposes according to indications.

· There are contraindications for performing Nauli: heart disease, umbilical hernia, high blood pressure, gallstones, peptic ulcer, as well as a period of 1-2 months after any operation. Nauli is NOT performed during pregnancy in any month (but this practice is recommended 4-6 months AFTER pregnancy to strengthen the abdominal muscles).

Madhyama Nauli(central harness):

1. We stand on the mat, feet widely spaced (45-100 cm apart). We slightly bend our knees and stand in a half-squat, resting our hands on our legs just above the knees (with our thumbs inward). Keep your head down, eyes open (you can look at your stomach by lifting your T-shirt and pressing it with your chin). Exhalation.
2. We take a slow breath in through the nose and quickly exhale powerfully through the mouth, stretching out the lips; We perform Bahiranga Kumbhaka - holding the breath after exhalation - and close the Jalandhara bandha (throat lock).
3. Now we draw in our stomach (while holding Bahiranga Kumbhaka!) and perform Uddiyana Bandha. Hands on knees.
4. Now, with a mental effort, we release the muscles in the center of the abdomen (around the navel), as if relaxing the navel. A vertical cord of muscles appears on the stomach - this is Madhyama Nauli - the “central wave”. At the same time, we pull in the stomach from both sides (where the waist is). The tighter the bundle in the center, the better. We hold the tourniquet for as long as possible (20-30 seconds, if possible with ease). Holding your breath for half a minute should already be comfortable to perform this practice harmoniously!
5. To complete, relieve tension from the abdomen, raise your head and body. Take a slow, deep breath (the belly expands). We relax in a normal stance for several breathing cycles.

Vama and Dakshina Nauli(moving the harness left and right):

1. We stand on the mat, feet at a distance of approximately 50-100 centimeters from each other. We slightly bend our knees and stand in a half-squat, resting our hands on our legs just above the knees (with our thumbs inward). We keep our heads down, our eyes are open. Exhalation.
2. We take a slow breath in through the nose and quickly exhale powerfully through the mouth, stretching out the lips; We perform Bahiranga Kumbhaka - holding the breath after exhalation and close the Jalandhara bandha (throat lock).
3. Now we draw in our stomach (while holding Bahiranga Kumbhaka!) and perform Uddiyana Bandha as usual.
4. Now - attention, secret! - slightly raise the right palm (tear it off the knee), transferring the weight of the body to the left hand (and, as it were, the knee), while trying not to lean to the left. This trick allows you to “automatically” (to a certain extent) - i.e. without conscious effort on our part, select the necessary muscles and shift the “wave” to the left.
5. To complete the practice, remove the Uddiyana bandha, slowly raise your head, straighten up and inhale slowly, in a controlled manner.
6. We performed Vama-Nauli.
7. For Dakshina-Nauli, we start as usual, but in step 4 we do the opposite: we raise our left arm, the muscles shift to the right.
8. Rest between sets! Be sure to take a few normal breaths before starting the next round.

Advanced Techniques(they are performed after having perfectly mastered the above practices, not mixed with them):

1) You are studying "churning" the stomach: perform Vama and Dakshina Nauli alternately without a break. After initial mastery, the practice is performed according to the scheme: rotation 3 times Vama Nauli, then 3 times Dakshina Nauli - and remove the compression. Gradually, you can start doing not 3, but more, up to 20 rotations in each direction.

2) You learn to practice Nauli sitting in Siddhasana(for women - Siddha Yoga asana), placing a small pillow under the sit bones.

You should not try to perform these variations without mastering the previous ones (the basic technique) with ease.

The benefits of Nauli are great: in terms of health, this practice relieves constipation, indigestion, functional (nervous) diarrhea, increased acidity, bloating, and also treats depression, hormonal imbalances, genitourinary disorders (including sexual ones), relieves against apathy, laziness, energizes and gives inner peace.

From the point of view of yoga practice, Nauli allows you to control the desire for food and sex (along with the desire to sleep - the most important human desires according to yoga theory). Regular practice of Nauli significantly strengthens the will. This technique increases heat in the body, so it is especially recommended for those who feel cold during the cold season. The Nauli technique increases the body's ability to optimally absorb food. By being content with a small amount of food, yogis who do Nauli daily are able to more effectively get rid of toxins and waste in food, while getting the maximum of nutrients from it (that’s why the treatises say that this technique reduces the amount of excretion). In terms of its effect on the body, this technique is superior to both asanas and pranayama, and is actually a self-massage of the internal organs of the abdominal cavity, which largely determine the health of the body as a whole.

The secret shatkarma of Nauli, which even today in India requires permission from one's guru, has become available to the Western public. Now absolutely anyone can start practicing it at home, but is it right? I can’t say for sure, but I know that this cleansing procedure is really very powerful.

In addition to the obvious effect on the digestive system, it has a number of positive consequences:

• deeply massages internal organs, improves blood circulation in them and speedy removal of toxins;
• sharpens the work of the entire gastrointestinal tract from the digestion of food, the production of digestive enzymes and the absorption of nutrients to improving intestinal permeability and quickly cleansing the body of decay products, waste and toxins;
• normalizes the functioning of the organs of the genitourinary system, improves blood circulation in them, which in fact can be reflected in the cure for urolithiasis and even infertility;
• stabilizes the nervous system, slows the heartbeat, calms, and can relieve depression;
• gives energy, vigor and purposefulness in business;
• but the most important acquisition from the point of view of spiritual growth may be strengthening willpower, increasing control over such primitive desires of the human body as hunger, drowsiness and sexual arousal.

Now that you know about these benefits, you must be eager to learn this kriya as soon as possible. I won’t drag out the intrigue, remember.

Nauli step by step

1. Execute.
2. Without leaving it, tense your anterior abdominal muscles. There are two of them, they are located exactly in the middle of the abdomen and, when tense, resemble a vertical tourniquet that runs from the center of the hypochondrium to the pubic bone. The sides of the abdomen remain pressed to the back.
3. Hold the abdominal tourniquet until you want to resume breathing. To exit, it is first important to relax your stomach, raise your head and torso, and after that take a calm breath without harshness so as not to “shock” your lungs.
4. Restore your breathing for a minute before repeating the exercise. Total repetitions 2-3, no more.

This type of Nauli is called central or Madhyama Nauli.

There is also left-directed (Vama) Nauli and right-directed (Dakshina). They differ in that not both abdominal muscles protrude forward, but only one of them. To do this, while holding Uddiyana Bandha, you need to move the body of the body to one of the arms, and slightly raise the other from the knee, and then one of the central muscles will shift to the side. With practice, an understanding of this relationship will come.

The final stage of mastering Nauli will be the moment when you can roll forward first the left and then the right muscle without using your hands, creating peculiar waves on your stomach. After all, Nauli roughly translates as a rolling wave. It is easier to master the central Nauli first, and then the one-sided ones.

Tips for Beginners

• Under no circumstances should you rush things and master the technique gradually, otherwise an unprepared body may respond with indigestion, constipation, or something worse.
• For people with weak abdominal muscles, it can be difficult to feel and tighten the central abdominal muscles. In this case, try performing a daily complex aimed at pumping them up.
• The tighter the tourniquet, the better.
• Kriya Nauli is performed exclusively on an empty stomach, that is, ideally in the morning after natural cleansing of the intestines. Nauli performed on a full stomach will not only not give a positive effect, but can also disrupt the process of digesting food with all the ensuing consequences.
• If you feel dizzy or have dark vision while holding your breath, gently exit the kriya. This may happen out of habit or due to inappropriate conditions on that particular day (magnetic storms, lack of sleep, etc.).
• It is recommended to end the session with wave-like muscle movements in the direction from right to left, which corresponds to the direction of the large intestine.
• When performing Nauli becomes familiar and simple for you, you can perform it in any position convenient for you.

A short video about performing nauli kriya

Restrictions on indications

It is not surprising that this powerful shatkarma has contraindications:

• women during menstruation, pregnancy and six months after childbirth;
• children from birth until puberty;
• people with severe diseases of the gastrointestinal tract, heart and lungs, as well as exacerbation of chronic diseases and
• after undergoing operations.

I hope you have realized the seriousness of this technique and will be more careful with it. Stay up to date with new articles by subscribing to the blog. If you want to recommend the blog to your friends, repost it on social media. net. Practice hatha yoga and be happy!

"). “Nala” means “navel thread”, “tubular vessel”, “Lola” means “rotation”, “churning”. That is, the name speaks for itself: Nauli is an abdominal massage, which is performed by contracting the abdominal muscles.

Nauli training video

Benefits of practice

What is the use of Nauli? As a result of the practice, the abdominal organs are stimulated. Thanks to this:

• Digestion improves and nutrient absorption increases.
• Constipation and diarrhea are eliminated.
• Increased acidity is eliminated.
• Flatulence is eliminated.
• The intestines are toned.

Nauli normalizes the functioning of the endocrine and excretory systems. Thanks to this:

• The genitals are stimulated.
• The production of sex hormones is normalized.
• Hormonal and genitourinary disorders disappear.

It is believed that Nauli helps fight depression, overcome laziness and increases interest in life.

Nauli options

There are several stages of performing this practice: three preparatory versions (Madhyama Nauli, Vama Nauli and Dakshina Nauli) and one main one (circular Nauli, which is also divided into Vama Nauli and Dakshina Nauli). Madhyama Nauli- this is the tension of the abdominal muscles while simultaneously protruding them forward. Vama Nauli- this is the movement of the abdominal muscles to the left side, Dakshina Nauli- to the right. Circular Nauli- this is “churning” the abdominal muscles, moving the stomach first clockwise (Vama Nauli), and then counterclockwise (Dakshina Nauli).

Preparatory version of Nauli. Execution technique

To learn Nauli, start by mastering the preparatory version of this technique.

Stage 1

1. Take a deep breath. Hold your breath. Execute..
2. Pull your stomach inward while doing.
3. Raise your right hand above your knee. Maintain your body position using your left arm and leg, but do not tilt your body to the left. The abdominal muscles will automatically move to the left side. This is Vama Nauli.
4. Return your hand to the starting position. Release the locks (bandhas): first Uddiyana bandha, then Jalandhara bandha. Straighten up, take a comfortable standing position and only then take a breath.

Repeat all steps on the other side (Dakshina Nauli). When you feel confident enough to complete this stage, you can move on to the next stage.

Stage 2

1. Stand with your feet about half a meter apart. Bend your legs slightly at the knees, rest your palms just above your knees. The thumbs point inward, the rest point outward. Keep your arms straight. Try not to drop your head down and keep your eyes open.
2. Raise your right hand above your knee. Maintain your body position using your left arm and leg, but do not tilt your body to the left. The abdominal muscles are located on the left side.
3. Raise your left hand above your knee. Maintain your body position using your right arm and leg, without tilting your body to the right side. Abdominal muscles on the right side.
4. Roll your abdominal muscles to the middle, bringing your hand back over your knee. Both hands are pressed to the hips, the abdominal muscles are in the center - this is Madhyama Nauli.
5. Perform as many rolls as are comfortable for you.
6. From the central position (Madhyama Nauli), release first Uddiyana bandha, then Jalandhara bandha. Straighten up and take a comfortable standing position. Only then take a breath.
7. Restore your breathing by inhaling and exhaling through your nose.

After the Nauli technique has been mastered to perfection, proceed to the next stage.

Stage 3

Here, during abdominal rolls (Stage 2, stages 3 to 7), you need to leave your hands on your hips. First, while performing Vama Nauli and Dakshina Nauli, you can release the pressure of the hand (right and left respectively) on the leg. Gradually begin to move your stomach without using your hands.

The main version of the Nauli exercise (Circular Nauli)

Performed after all stages of the preparatory version have been perfectly mastered and you already know how to do Nauli.

1. Stand with your feet about half a meter apart from each other. Legs slightly bent at the knees, palms resting just above the knees. The thumbs point inward, the remaining fingers point outward. Arms straight. Try not to drop your head down and keep your eyes open.
2. Take a deep breath. Hold your breath. Perform Jalandhara bandha.
3. Draw your stomach inward while performing Uddiyana bandha.
4. Start rotating your abdominal muscles from left to right, then return them to the right - this is one circle clockwise. If possible, do two more of these circles.
5. Return to the central position, release first Uddiyana bandha, then Jalandhara bandha. Straighten up and take a comfortable standing position. Only then take a breath.
6. Restore your breathing by inhaling and exhaling through your nose.

Repeat the same thing, rotating counterclockwise.

Once you have fully mastered this technique, do not rest between clockwise (Vama Nauli) and anti-clockwise (Dakshina Nauli) circles. Instead, first circle in one direction and immediately after that, without pausing, in the other. First, you can perform three cycles of Vama Nauli and Dakshina Nauli and then perform relaxation. Once this technique has been sufficiently mastered, increase the number of cycles of the Nauli wave to 10 (medium difficulty option) or 20 (high difficulty option).

What muscles are involved in Nauli?

Nauli is performed with the stomach, or more precisely with the abdominal muscles. The work mainly involves the rectus abdominis muscles. But in addition to them, the oblique and transverse abdominal muscles are also involved.

Nauli and the digestive system

Nauli Kriya tones the digestive organs and improves the functioning of the digestive system. Lauliki tones the intestines and normalizes its functioning. You can find out what other yoga techniques can influence the functioning of the gastrointestinal tract by watching the video.

• Do not practice earlier than 4 hours after eating.
• After holding your breath, inhale only after releasing all the bandhas. Do not breathe while holding the bandhas.
• Do not overextend the delay—excessive breath holding will not benefit the body. If after the delay you can take a natural and calm breath, this is a signal that you are doing it correctly.
• Before you begin this practice, you must have mastered Uddiyana Bandha and Agnisara Kriya.
• It is advisable to perform Nauli under the supervision of an experienced instructor.
• Although this technique can also be performed while sitting in siddhasana or siddha yoni asana, do not rush to do it. The initial sitting position is suitable only for experienced practitioners, since performing Nauli in it is much more difficult than in the initial standing position.

Contraindications

It is contraindicated to perform Nauli during the recovery period after abdominal surgery. It is not performed during pregnancy.

Nauli should not be performed by people who suffer from heart disease and gastrointestinal diseases. It is contraindicated for:

• Hypertension.
• Hernia.
• Stomach ulcer.
• Duodenal ulcer.

Summing up

Nauli Kriya is a difficult to master, but very effective technique for stimulating the abdominal organs and normalizing the functioning of the endocrine and excretory systems. To facilitate the process of studying it, it is advisable to first master Uddiyana bandha and Agnisara Kriya.

Nauli Kriya has a stimulating effect, helps fight laziness and restores interest in life. Have you been able to feel this effect for yourself? Have new colors been added to your life after its regular practice? Share your impressions.