The Yoga Book by Stephen Sturgess

Author:Stephen Sturgess
Language: eng
Format: epub
Tags: The Yoga Book: A Practical Guide to Self-Realization
ISBN: 9781842930342
Publisher: Watkins Media
Published: 2013-05-07T16:00:00+00:00

Figure 15 Nauli kriya

Caution: Seek the guidance of a qualified teacher who can instruct you carefully and safely in this practice. First master uddiyana bandha (see below) before practising nauli, as it takes time to bring the abdominal muscles under control.

Nauli should not be performed by those suffering from or suspected of abdominal tuberculosis or chronic colitis, heart disease, high blood pressure, hernia, peptic or duodenal ulcer or gallstones. It is contra-indicated in chronic appendicitis. Pregnant women should not practise it, but it is highly recommended after childbirth to strengthen the abdominal and pelvic muscles. Boys and girls of a pre-pubertal age should not perform this exercise. Avoid during menstruation.

Practice time: Daily, early in the morning on an empty stomach (at least five to six hours after meals).

If you feel any pain in the abdomen during nauli you should immediately stop the practice and resume when the pain subsides.

Method for uddiyana bandha: Stand with your feet about 2 feet apart with your knees slightly bent. Place your hands firmly on your thighs just above the knees, with the thumbs on the inside of your thighs and fingers touching the outside. Bend your trunk slightly forward and keep your head up. Breathe in deeply through your nose and empty your lungs by exhaling quickly through your mouth, slightly pursing your lips as you do so. Apply the jalandhara bandha (chin lock) (see page 154–5) while holding the breath out. This will cause the diaphragm to rise naturally to the thoracic cavity. Now pull the intestines and navel up and back towards the spine. Hold this position for as long as you can comfortably hold your breath out. Finally, release uddiyana bandha first, then jalandhara bandha. Raise the head and slowly inhale through the nose as you stand up straight and relax. Take a few breaths before starting the next round. Repeat three or four times.

Method for nauli:

1 As in uddiyana bandha, stand in the same position. Practise uddiyana with the diaphragm raised, pulling the intestines and navel up and back.

While maintaining uddiyana, press your palms just above your knees, and give a forward and slightly downward thrust to the abdominal portion between the umbilicus and the pubic bone. The push at this region contracts the rectus muscles keeping the other muscles of the abdomen in a relaxed condition. The equal pressure on both knees further helps one to achieve the perfect isolation of both the abdominal rectus muscles and to make them stand side by side in the centre. This is known as madhyama nauli (the central aspect of nauli).

I would advise that you practise before a mirror to watch what progress you are making and whether you are performing the technique correctly. The whole of the abdomen must not be contracted; only the rectus muscles are to be isolated. This is but the first part of the whole exercise of isolation. You can only proceed to the other part when this has been thoroughly mastered.

2 The next part consists in isolating each rectus muscle separately and rolling them alternately in a wave-like movement.

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