NA
Nauli
नौलि
Advancedstanding
Target Muscles
rectus abdoministransverse abdominisobliquesdiaphragm
Benefits (5)
- + Massages all abdominal organs
- + Improves digestion powerfully
- + Strengthens core muscles
- + Traditional Shat Kriya (purification)
- + Builds uddiyana bandha mastery
Avoid If (7)
- - Pregnancy
- - Hernia
- - Peptic ulcer
- - Heart conditions
- - High blood pressure
- - Menstruation
- - Recent abdominal surgery
About
Nauli is a Hatha Yoga kriya (cleansing) where the abdominal muscles are churned in a circular motion.
Step-by-Step Instructions
1
1. Feet shoulder-width, knees slightly bent.
2
2. Hands on thighs.
3
3. Deep inhale, then exhale completely (Rechaka).
4
4. Hold breath out (Bahir Kumbhaka).
5
5. Draw abdomen in and up (Uddiyana Bandha).
6
6. Isolate the central abdominal muscles (Madhya Nauli).
7
7. Roll to the right (Dakshina Nauli).
8
8. Roll to the left (Vama Nauli).
9
9. Circular churning motion.
10
10. Inhale, release abdomen. 3-5 rounds.