NAULI - STAGE 1
ABDOMINAL CONTRACTION
1. Madhyama nauli (central contraction)
Take the correct standing position.
Exhale deeply, emptying the lungs as much as possible. To obtain the fullest exhalation you should contract the abdominal muscles by doing uddiyana bandha5.Look at the abdomen. Hold the breath. Try to contract the rectus abdominii muscles
so that they form a central arch running vertically in front of the abdomen. This position is clearly shown in the figure.
Hold the contraction for as long as you are able to comfortably retain the breath. Try to contract the muscles as much as possible,but don't strain. Then relax the muscular contraction so that you return to uddiyana bandha.
Breathe in slowly and let the abdomen expand.Relax your whole body. This is 1 round. Breathe normally a number of times, allowing the pulse beat to return to normal. Then repeat the practice. You should practise madhyama nauli until it is
perfected; this may take a number of weeks, oreven months. Then proceed to vama nauli.
2. Vama nauli (left isolation)
Do not attempt vama nauli until you have mastered madhyama nauli.
Take the correct standing position. Do madhyama nauli as described under the previous heading.
Then tiy to relax the muscles on the right side of the abdomen, especially the right rectus abdominus muscle.Maintain contraction of the left side muscles; this will pull the rectus abdominii muscles tothe left hand side as shown in the above figure. Contraction of only the left hand muscles is not easy for beginners.You will find that this practice is easier if you press your straight left arm firmly against the thigh, while reducing the pressure of the right arm on the other thigh.
Also the practice becomes easier if you lean slightly forwards and towards the left side of the body. You should try this for yourself. Contract the muscles to the left side as strongly as you can without straining. Then return to madhyama nauli.
Relax the muscles and do uddiyana bandha. Breathe in and let the abdomen expand. This is 1 round. Breathe normally a number of times until the pulse returns to normal. Then do dakshina nauli.
3. Dakshina nauli (right isolation)Do madhyama nauli. Then try to relax the muscles on the left side of the abdomen, especially the left rectus abdominus muscle. Contract the right abdominal muscles. The rectus abdominii muscles will form an arch or a ridge on the right hand side of the abdomen. You will find this practice easier if you lean slightly forwards and to the right side of the body, and press the right arm firmly on the right thigh while releasing the pressure of the left arm on the left thigh. Hold the contraction as tightly as possible while retaining the breath. Do not strain. Then return to madhyama nauli. Relax the muscles and do uddiyana bandha. Inhale slowly. Breathe normally a number of times. Let the heartbeat return to normal.
Repeat vama and dakshina nauli a number of times according to available time and energy. Do not strain yourself by attempting to do too many rounds.
Breathing
Normal breathing in the starting position. Deep exhalation combined with uddiyana bandha before isolation of rectus abdominii muscles. Hold the breath while contracting the abdominal muscles. Controlled inhalation after releasing the muscular contraction. Normal breathing before the next round.
Successive contractions
In order to develop muscular control, beginners can if they wish successively contract and relax the muscles in the final position. That is, quickly contract and relax the abdominal muscles while retaining the breath. This applies mainly to madhyama nauli, though it can also be performed for vama and dakshina nauli.
Awareness
You should pay full attention to the control of the muscles. If you watch the muscles you will find that control becomes easier.
Time of practice
Nauli should only be practised when the stomach is empty; that is, at least five to six hours after meals. The best time to practise is early in the morning before breakfast.
Precautions
If you feel any pain in the abdomen duringnauli you should immediately stop the practice. Try nauli the following day or when the pain subsides. If the pain persists then you should seek proper guidance from an experienced yoga teacher or doctor.
Limitations
Nauli should not be attempted by people suffering from any serious ailment such as:
• high blood pressure
• gallstones
• hernia
• peptic or duodenal ulcer
If you are in doubt seek the advice of a yoga teacher.
Pregnant women should not practise nauli. However, after childbirth we suggest the practice of nauli (under the guidance of a qualified yoga teacher) in order to strengthen the abdominal and pelvic muscles and to reshape the body and readjust the position of the inner organs.
Duration
At first you should not do too many rounds. If you are trying to master madhyama nauli then five or six rounds is more than sufficient at first. With practice you can do a maximum of about ten rounds If you are trying to master vama and dakshina nauli then three to five rounds each is sufficient. Do not strain under any circumstances. You must pay attention to your body and stop if you feel even a little
tired.
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| Toni Romero: uddiyana bandha, Madhyama nauli, Dakshina and Vama nauli |
