Nauli refers to the churning of the abdominal muscle externally. It is one of the Kriyas of Yogic Sat Karma (Six Yogic Cleansing Techniques). Technique: • During Uddiyana Bandha, bend a little forward and with the help of the palms pressing on the thighs, push the abdominal muscles to the point just above the pelvic bone in the midline where the two recti (paired rectus abdominis muscles) originate. • The pressure will bring out the recti muscle forward. Hold the position for a few seconds, then inhale, straighten up and repeat. NAULI ROLLING By practicing Vama & Dakshina Nauli gradually, one should understand, how to contract the muscles of the central, left and right sides of the abdomen and how they move from side to side. This is the stage, where one can see the abdominal muscles only in the central, right or the left side. After few weeks practice, one can go for Nouli Rolling or Churning. Technique of Nauli Rolling: • Perform Nouli Madhyama, Keep the muscles in the centre. • Now very slowly bring it to the right side and then to left side in a circular way. • Do this several times from the right to left side and then do it in a reverse way from the left to right side. • One should turn the muscles always with a circular motion and very slowly. • In advance stage of practice, one can do it faster; but the benefits of this Kriya can be achieved, when you do it very slowly and gradually. Benefits of various Nauli Kriya: • This practice strengthens the recti and all the …
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