From Hatha yoga pradipika with Hans Ulrich Rieker commentary -Quote 2

"With head bent forward slowly rotate the innards [intestines and stomach], like a whirlpool
in a river, toward the right and toward the left. This the siddhas call nauli. This, the most important
of all hat ha yoga practices, removes sluggishness of the gastric fire, stimulates digestion, and leaves
a very agreeable feeling, it removes all diseases."

This practice belongs not only to shatkarma but also to regular hatha yoga, although it cannot be
called an asana since asana means "position, seat," a motionless posture, while nauli is a movement
of the abdominal muscles. In shatkarma it is rather a subsidiary, as it trains the muscles for dhauti
and basti. This practice−−which is to be recommended to the obese−−begins with deep exhalation.
At the same time, lean forward with hands pressed on the thighs and draw in the abdomen while
raising the shoulders; then try to tighten the drawn−in abdominal muscics. Once this is accomplished
the circular motion is no problem, since the muscles stand out separately on the withdrawn abdomen,
as thick as a child's arm.

Nauli kriya Part 3 (3/3)

*from the book: "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya" by Swami Satyananda Saraswati

Hatha Yoga: Nauli (Stage 2)

Nauli gives many benefits. It massages the entire abdomen and stomach in a way that is unmatched by any other practice. It also massages the heart and lungs. This inducesmpositive repercussions at both the physical,mpranic and mental levels. The following is amvery brief summary of the benefits:
• Improves digestion and helps to remove various malfunctions.
• Directly helps to remove constipation.
• Harmonizes the functions of the solar plexus and adrenal glands.
• Helps to alleviate diabetes by improving the efficiency of the pancreas.
• Speeds up the blood circulation and reduces blood stagnation.
• Purifies the blood.
• Strengthens the abdominal muscles; this ensures that the abdominal organs are supported properly.
• Prevents hernia. Hernia is caused by weak and inefficient abdominal muscles. Nauli strengthens these muscles and therefore prevents the occurrence of hernia. (Note: if you actually suffer from hernia you should not do nauli.)
• Nauli massages the external organs and tones up the associated nerves. This helps to remove and prevent sexual deficiency of various types.
• Increases general vitality of the whole body.
• Directly influences the manipura chakra trigger point and kshetram. The manipura is the centre of energy distribution, both
gross and subtle, in the whole body. Nauli helps to remove blockages in the energy flows of the body. This leads to better healtb and more energy. Indirectly, nauli helps to increase mental clarity and power by harmonizing the energy flows in the body.


NAULI - STAGE 2
ABDOMINAL ROTATION


Preparation
Only if you have mastered the preparatorystage, nauli, stage l1, should you begin to practise stage 2 as described here. Otherwise continue to practise stage 1. Do not attempt stage 2 prematurely.


Body position
You should stand with your hands on your thighs, legs slightly bent and feet slightly apart.


Technique
Stand in the correct position. Relax the whole body. Breathe out deeply. Accentuate the exhalation by contracting the
abdominal muscles into uddiyana bandha. Hold the breath. Do madhyama nauli1. Then do vama nauli (contraction on left side). Then uddiyana bandha. Do dakshina nauli (contraction on the right side). And finally madhyama nauli again. This is 1 complete rotation of the abdominal muscles. The whole movement should be smooth and rhythmical. Do more rolling movements or rotations. Do as many rotations as you can with one breath retention. Do not strain. Stop the churning movement. Relax the abdominal muscles. Breathe in. This is the end of 1 round. Wait for a short time while allowing the
heartbeat to return to normal. Then again breathe out and do uddiyana bandha. Hold your breath. Rotate the abdominal muscles in the opposite direction; that is, madhyama, dakshina, uddiyanya, vama and finally madhyama again.
Do more rapid rotations, while retaining the breath. Then release the contraction of the muscles and slowly breathe in.
This is the end of the second round. Do some more rounds if you have the energy, rotating the muscles first anticlockwise and then clockwise. Do not strain. At first you will find rotation difficult, but with practice it will become easier; you will gain more and more conscious control over the muscles.


Breathing
Breathe out deeply before doing madhyama nauli. Hold the breath while rolling the abdominal muscles. Breathe in after releasing madhvama nauli. Breathe normally for a short period between rounds.


Speed of rotation
The speed can be very rapid or slow; it does not matter. The important thing is that the rotation should be rhythmical and combined with a strong contraction of the abdominal muscles.


Number of rounds and rotations
At first you should do no more than 10 rotations in each round. The rotations can be slowly increased up to a maximum of about 25 Beginners should only do 2 or 4 rounds, no more. As you gain more control over the muscles the number of rounds can be increased up to a maximum of 10. This is sufficient for most people.


Utility in other techniques
Nauli is an integral part of basti2 and vastra dhauti1. These are two important hatha yoga techniques (shatkarmas) which will be fully explained in the near future. Nauli is not an easy practice to describe nor learn from a book. If you have any problems we suggest that you contact an experienced local teacher or ashram.

Nauli kriya Part 1 (1/3)

Nauli kriya Part 2 (2/3)

Nauli kriya Part 2 (2/3)

*from the book: "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya" by Swami Satyananda Saraswati



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.

Toni Romero: uddiyana bandha, Madhyama nauli,
Dakshina and Vama nauli

Nauli kriya Part 1 (1/3)