*from the book: "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya" by Swami Satyananda Saraswati
Nauli is one of the six main groups
of shatkarmas or cleansing techniques, three of which have already been
described1. Most of
the practices of dhauti have already
been explained as well as jala neti, sutra neti and trataka-. In this topic we
propose to explain
the first part of nauli3.
General information
Nauli is a yogic technique of
massaging the entire abdomen and stomach by contracting and rolling the
abdominal muscles (specifically the rectus abdominii). It is very beneficial
for the health of the digestive system and in factthe health of the whole body.
Of all yogic practices, nauli gives the most profound massage of the inner
organs. It is quite difficult
for beginners but with determination
and regular practice it can be done by almost even one.
Definition
The Sanskrit word nauli comes from
the root word nala or nali, which means: a tubular vessel, vein or nerve of the
body; a reed or hollow stalk (perhaps of a lotus). The word nala is also Sanskrit
for the rectus abdominii muscles (in the Monier Williams Sanskrit Dictionary it
is literally defined as the 'navel string'). The rectus abdominii are the two
muscles which act as
pillars supporting the abdominal
organs between the pelvic region and the chest. Thus nauli
is the
technique that is concerned with
manipulation of the rectus abdominii
muscles. It is also interesting to note that the Sanskrit word nau means 'ship'.
When nauli is perfected
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| Gregor Maehle |
Scriptural references
Nauli is mentioned in various yogic
scriptures but with little detail. In the Gherand
Samhita it says:
"Vigorously rotate the abdomen from side to side. This practice eliminates
all types of disease and increases the digestive fire." (v.1:53) Nothing
more is explained. From the description given it is completely impossible for a
beginner to learn and practise nauli. Personal guidance is necessary. In the HathaYoga
Pradipika it says:
"Bending the shoulders forwards, the abdomen should be rotated fromright
to left and then left to right. This practice is called nauli by yogis. Nauli
removes abdominal ailments, increases the digestive fireand brings happiness.
This is the greatest practice of hatha yoga." (v. 11:33, 34) Again the
description is valid, but too brief for learning nauli. These short verses in
the scriptures are intended more as a method of remembrance than as
instruction. Instructionshad to be learned directly from the guru.
Rectus abdominii
In nauli various muscles are
utilized in the abdomen, back, legs, arms, etc. However, the practice is
primarily concerned with contraction of the rectus abdominii muscles. These are
two long vertical muscles located in front of the abdomen. The top ends are
fixed under the centre of the ribcage near the diaphragm and the bottom ends
are fixed at the pubic bone just above the genital region. The two muscles are
wider at the top than the bottom. The rectus abdominii function in conjunction with
other abdominal muscles. The main ones are called the external and internal
obliques and the
transverse abdominii. These muscles,
together with the rectus abdominii,
are arranged in sheets in such a way as to give maximum strength and control.
They protect the inner abdominal organs. When they are insufficient then hernia
can result. These muscles also contract and massage the internal organs and aid
one another in the process of micturition (passing of urine), defecation, vomiting
and also childbirth in women. It is these muscles that are directly manipulated
during the practice of nauli.
Preparation
Before attempting nauli you should
master the practices of agnisar kriya4 and uddiyana bandha5. Without mastering these two preparatory
techniques you will find nauli difficult, if not impossible.
Body position
Stand with the feet a little less
than one meter apart. Bend the knees slightly. Lean forwards. Place the hands
firmly on the thighs just above the knees. The fingers can point inwards or
outwards; choose the position that you find from
experience to give the greatest
contraction of the abdominal muscles during nauli. The arms should be straight
throughout the whole practice. Bend the head forwards and gaze at the abdomen. This
position of the body is clearly illustrated.
Summary of full practice
Time and practice are required in
order to master nauli. Also, one should progressively develop control over the
abdominal muscles. For this reason we have divided nauli into two stages, as
follows.
Stage 1: abdominal contraction
In this preliminary stage one must master the following:
1. Madhyama nauli where both the rectus abdominii muscles are contracted centrally.
2. Vama nauli where only the left rectus abdominus muscle is contracted.
3. Dakshina nauli where only the right rectus abdominus muscle is contracted.
These three practices are done separately one after the other. When they are perfected then one proceeds to stage 2
Stage 2: abdominal rotation
This second stage is the full form of nauli. It consists of two parts:
1. Rolling movement of the abdominal muscles from left to right.
2. Rolling movement of the abdominal muscles from right to left.
For a beginner this rolling or churning movement has to be seen to be believed. It appears as if the rectus abdominii muscles are rolling across the front of the abdomen. In this topic we will describe stage 1 and in the following lesson, stage 2. Do not attempt stage 2 without first of all mastering stage 1.
Stage 1: abdominal contraction
In this preliminary stage one must master the following:
1. Madhyama nauli where both the rectus abdominii muscles are contracted centrally.
2. Vama nauli where only the left rectus abdominus muscle is contracted.
3. Dakshina nauli where only the right rectus abdominus muscle is contracted.
These three practices are done separately one after the other. When they are perfected then one proceeds to stage 2
Stage 2: abdominal rotation
This second stage is the full form of nauli. It consists of two parts:
1. Rolling movement of the abdominal muscles from left to right.
2. Rolling movement of the abdominal muscles from right to left.
For a beginner this rolling or churning movement has to be seen to be believed. It appears as if the rectus abdominii muscles are rolling across the front of the abdomen. In this topic we will describe stage 1 and in the following lesson, stage 2. Do not attempt stage 2 without first of all mastering stage 1.
