Mayur Deshpande
  Personal trainer in Mumbai
Yoga Types Of Yoga

Physical Exercise

Nauli (abdominal massaging)



Stage I: Nadhyama Nauli (central abdominal contraction)
Stand with the feet shoulder width apart. Take a deep breath in through the nose and then exhale through the mouth, emptying the lungs as much as possible. Bend the knees slightly and lean forward, placing the palms of the hands on the thighs just above the knees. The fingers may point either inward or outward. The weight of the upper body should rest comfortably on this area above the knees. The arms should remain straight. Bend your head forward, and touch the chin to chest. Keep the eyes open and watch the abdomen. Suck in the lower abdomen Contract the rectus abdominal muscles so that they form a central arch running vertically in front of the abdomen. Contract the muscles as much as possible without straining. Hold the contraction for as long as it is comfortable to hold the breath. Release the contraction, raise the head and return to the upright position. Inhale slowly and deeply allowing the abdomen to expand. Relax the whole body. This is 1 round. Relax in the standing position until the heartbeat returns to normal. Repeat the practice.


Stage 2: Vama Nauli (left isolation)

Follow the instructions for madhyama nauli as described above, to the point where the lower abdomen is contracted and the rectus abdominal muscles form a central, vertical arch down the abdomen. Isolate the rectus abdominal muscles at the left side. Contract the muscles to the left side as strongly as possible without straining. Return to madhyama nauli. Release the abdominal contraction, raise the head and return to the upright position. Inhale slowly and deeply, allowing the abdomen to expand. This is one round. Relax in the upright position until the heartbeat returns to normal.

Stage 3 ;dakshina nauli (right isolation)

After completing vama nauli(left isolation), practice the same way but on the right side. Follow the instructions for madhyaina nauli to the point where the lower abdomen is contracted and the rectus abdominal muscles form a central, vertical arch down the abdomen. Isolate the rectus abdominal muscles at the right side.
Hold the contraction as tightly as possible while retaining the breath. Do not strain. Return to madhyama nauli. Release the abdominal contraction, raise the head and return to the upright position. Inhale slowly and deeply, allowing the abdomen to expand. This is one round. Relax in the upright position until the heartbeat returns to normal. Proceed to (next) abdominal rotation or churning only after perfecting this practice.

Stage 4: Abdominal rotation or churning
This practice should not be attempted until the previous three stages have been mastered. Practise vama nauli, and then rotate the muscles to the right, dakshina nauli, and back to the left, vama nauli. Continue rotating the muscles from side to side. This process is known as abdominal rotation or churning.

Benefits-
1) Nauli massanges and tones the entire abdominal area including muscles, nerves, intestine, reproductory, urinary and excretory system.
2) It aids in weight loss.
3) It improves the digestion and appetite.
4) It balances the adrenal component of the endocrine system.
5) It stimulates manipura chakras.

Guidelines
1) It may take some time before being able to master nauli.
2) Nauli should not be practiced by people with hypertension, hernia, heart diseases and any kind of abdominal problems.
3) If any pain is felt during practice ,stop the practice immediately.

 

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