Nauli: technique of implementation, how to learn, rules

Nauli - so in yoga is called the rotation of the abdominal muscles. There is a statement that every muscle should move at least once a day. This prevents the stagnation of energy, like water, which stands still and becomes impure and fetid. On the other hand, the flowing water is always clean. This is the reason why the muscles of the abdomen and intestines should be set in motion daily. What is the technique of execution? How to learn to do a kind of internal massage of organs, which has a beneficial effect on the processes of digestion and purification in the body?

Where to begin?

As a preliminary exercise it is recommended to practice the mastery of technique with the name of the agnisara kriya. It is performed as follows: you need to stand up, legs are shoulder-width apart, then you should take a deep breath through your nose. Breathe out through the mouth, while slightly bending the legs in the knees, putting both hands on the hips. After exhaling, let the abdominal muscles relax and hold your breath. In this state, begin moving the abdominal wall powerfully and quickly 10-15 times. Then inhale through the nose and take upright position. Repeat the exercise 3-5 times. This technique activates the manipura chakra and awakens the "digestive fire", which has a stimulating effect on metabolism, strengthens the immune system and is useful in the treatment of diabetes. Agnisara Kriya should be practiced strictly on an empty stomach and in the absence of any diseases of the intestine or pancreas. Do not practice this technique during pregnancy. When the abdominal muscles are adapted and strengthened within a few weeks as a result of such breathing exercises, you can proceed directly to practice nauli.

Technique of implementation: how to learn how to do nauli?

First you need to get straight, legs slightly apart, breathe deeply through your nose, exhale through your mouth and lean forward, keeping your back straight. Slightly bend the legs in the lap and put both hands on the hips. With delayed breathing, strongly and quickly draw in the abdomen (abdominal cavity) and try to feel a straight abdominal muscle. At the next inspiration, straighten up again. This process can be repeated 5-6 times. After practicing for some time, you can move to the right abdominal muscle from right to left, then from left to right, and later try to exercise these muscles with circular motions . Technique of implementation - how to learn? Useful advice will be as follows: everything should be done gradually, since it will not be possible to perform complex combinations at once, the process of mastering the practice takes time and patience.

Benefits of technology

Nauli strengthens muscles, produces bowel and lower body massage, regulates blood pressure, relieves heartburn. By stimulating and regulating the entire digestive system, the technique is considered an incredibly useful exercise for the entire body. The cause of many diseases originates in the digestive system: headache, skin diseases, and sometimes cancer. Toxic substances and wastes that are not excreted in a timely manner and remain in the body are, in most cases, the cause of these misfortunes. Nauli quickly tones the abdominal muscles - nerves, intestines, each part of the internal system of organs is stimulated by this practice. It balances the endocrine system and helps to stabilize the production of sex hormones. In practice, one can control sensory desires and even strengthen willpower. What is Nauli (technique of doing), how to learn? A useful effect is achieved when properly implemented and taking into account all recommendations. For example, you should not engage in muscle massage on an empty stomach, during pregnancy, or if stones are present in the kidney or gall bladder.

Training nauli

What is the technique of performing and how to learn how to correctly apply one of the advanced practices in yoga? Improper performance promises a certain risk of injury. It's hard to learn this from books. It is necessary to work with a teacher who has mastered nauli in perfection and clearly understands all the features of the process. How to learn to practice without pain and without physical discomfort? Training nauli, as a rule, occurs in several stages:

1. Study the contractions of uddiyana bandha (agnisara) for several weeks or even months.

2. The fulfillment of the central science is possible only with the mastery of the first stage.

3. After mastering the central nauli, one can try to shift to the left and right sides, and also try to roll the abdominal muscles in a circle.

A warning

If nauli is practiced for a certain time without the use of methods of purification, meditation and spinal breath, this can lead to an energy imbalance in the body. It would be preferable to learn from an experienced practitioner. People with heart disease or gastrointestinal illness should seek professional advice before learning nauli.

Isolation of abdominal muscles

What practice did the technique of execution accomplish? How to learn? The procedure for the rotation of the abdominal muscles is also called abdominal isolation, because it is necessary to isolate the muscles, to bring them together or to push them out. When mastering it is necessary to follow the advice of an experienced yoga teacher. This exercise can be done both in the sitting position and standing position, but the pupils should start from the standing position, placing their feet about 30 centimeters apart to have a firm steady position. Isolation of the abdominal muscles is possible only in a practically vacuum space, so on exhalation with force, you need to open your mouth and bend down to pull all the air out of your abdomen. The movements of the muscles clockwise and counterclockwise are more advanced and complex practices. Having mastered the technique in a vertical position, you can try to do it in a sitting position.

When to practice nauli? Technique of execution

How to learn? The method of optimal development is based on periodicity and regular practice. Since there is a good massage of all the internal organs, these exercises will have a positive effect on the kidneys and liver, bladder and urinary tract, pancreas and gall bladder, prostate gland or ovaries, as well as reproductive organs. The effect of massage on the digestive system has a stimulating effect in regular practice, and also prevents problems with constipation. Nauly is recommended for people with diabetes. An incredibly useful effect is the use of technology for women with gynecological problems - from menstrual irregularities and pain during menstruation to problems with the ovaries and uterus. In addition, such a hard breathing gymnastics burns excess fat on the stomach.

Tips and help

Is this a technique that is complicated in science? How to learn? The effect will be positive only if you do it right. The whole point is not to perform everything quickly, it is necessary to accustom yourself to do it slowly, it is much more effective and useful for the body. At the beginning of development, it is possible to help the movement of the abdominal muscles, moving the hips in a circle. Later, when the skill is more or less mastered, you can try to do exercises only with the abdominal muscles. During or after practice, you can feel the urge to urinate. This is perfectly normal, this means that the process of purification and recovery is running. Do nauli only on an empty stomach or 5 hours after a meal, otherwise there may be pain, discomfort. In case of a cold or problems with the throat and breathing, it is also worthwhile to refrain from exercising. This advanced practice should ideally be carried out when the person is completely healthy. If there are any doubts, it is necessary to consult a doctor and consult your yoga teacher about this. Practice is certainly not recommended for patients with heart disease and people suffering from hypertension, colitis, ulcers, bowel cancer, diarrhea, hernia or gallstones or kidney stones.

Yoga is the science of right living

Techniques in yoga involve all aspects of a person's physical and emotional health on a physical, mental, emotional, social and spiritual level. The word "yoga" means "unity", meaning a universal union of body, soul and higher reality. One of the advanced practices is Nauli. The technique of implementation, how to learn, the rules of technology - all these questions require a detailed description. So, Nauli is a massage of the abdominal cavity. This Sanskrit word comes from the root of 'napa' or 'nas', which means a tubular vessel, a vein or nerve of the body, a reed or hollow stem. It is also interesting to note that the Sanskrit word 'na'a' means a ship, and it is true that when the technique reaches perfection, the movement of the abdominal muscles resembles the oncoming waves of the ocean, similar to those created by the ship. Nauli is a practice that involves isolating the straight muscle. Each rotation in this case has its own name and is responsible for a certain process in the body.

From inside

The straight abdominal muscle is represented by two long vertical muscles located in the anterior part of the abdomen, which extend from the center of the thorax near the diaphragm to the pubic bone. During the technique, external oblique muscles can also be involved. First nauli practice with hands on hips just above the knees and tilting the body forward. As you improve your skills, you can practice other positions, in a more straightened position, with your hands placed on the top of your hips. This is the traditional execution technique.

How to learn a tragaka, neti, kalabhati, dhouti and other techniques in yoga?

The answer can be as follows: from simple to complex. The technique of execution is considered quite complicated. How to learn kapalabhati, neti, pranayama and other similar techniques in yoga? At first the agnisara is mastered, during which the ability to control the muscles of the abdomen is developed. The rest of the techniques can be studied later. The most advanced methods are dhouti and basti, they are usually comprehended at the age of after twenty years. Basti is a cleansing of the large intestine with a special enema based on honey or coffee. Kapalbhati resembles a breathing gymnastics, which is simple and takes a little time. Tragaka is a close observation of an object, this technique is aimed at improving the eyes and relieving psychological stress. Often the object of contemplation is a burning candle. Many techniques are difficult for beginners, so without prior preparation and an experienced instructor in yoga, they are not recommended.

Nauli is an exercise of classical hatha yoga, which is rarely taught in yoga schools, since it is considered quite difficult. The technique of rotation of muscles can be mastered only with perseverance and patience. Typically, it takes about 3 months of regular training to learn the basics of practice. The benefit of using this technique is hard to overestimate. After inhaling, the heart starts to pump blood at an accelerated pace, and this is a kind of aerobic exercise for the body. At this time, a large amount of oxygen is released, which helps to destroy and remove toxins from the body. Another great advantage is the burning of the fat layer in problem areas, especially in the abdomen.