Health & Wellness

NAULI (Abdominal Cleansing)

The Sanskrit word "Nauli" is derived from the root "Nala" which means "navel string." It looks like a dancing belly. Abdominal muscles will contract and roll like waves in the ocean. According to our ancient texts Hatha Yoga Pradipika and Gherand Samhita, the most powerful cleansing technique amongst the Shatkarma kriyas is Nauli Kriya. 'Shat' meaning six and, 'karma' meaning action. Kriya means purification.

NAULI is the foremost of the Hatha Yoga practices. It kindles the digestive fire, removes indigestion, sluggish digestion, and all disorders of the doshas and, brings about happiness.

Asana and pranayama practice generates energy, but Nauli activates the system in a much shorter time & with greater force. Especially useful for treating hormonal imbalances, sexual and urinary disorders, depression, and emotional disturbances.

To understand Nauli, we need to understand the concept of Bandhas and Agnisar Kriya.

Bandhas means "energetic locks." In Sanskrit, bandha means to lock/hold/ or tighten. They are the physical contractions that give structural support to the body, especially to the organs in the pelvis, abdomen and, spine. These locks become especially important in keeping the body healthy during a vigorous and physically demanding practice because they engage the tissue, surrounding the core.

Uddhiyana Bandha
In Sanskrit, Uddhiyana means to fly or to rise. This 'flying up lock' is thus all about your insides flying upwards, intangibly meaning your energy, tangibly meaning your diaphragm, stomach, and abdominal organs.

Location:
Between the navel and spine (from Navel to pubic bone).  Uddiyana bandha is the only practice in hatha yoga that stretches the respiratory diaphragm, which spans the junction between the chest and abdomen and attaches to the base of the rib cage and lumbar spine. Exhaling as much as possible will push the dome of the diaphragm to the highest possible position, accomplished with the abdominal muscles.

When to do it?
On an empty stomach, uddiyana bandha is pleasurable. It is the safest form of breath retention because it creates a vacuum in the chest instead of additional pressure.

Principle
"Tensegrity"-The relationship between Tension & Compression. When the core is engaged (tension) there is a natural upward flow (compression) of energy that gives the necessary support to the abdominal organs and spine. 

Functions
1)  Invert and jump easily, as -well -as float forward and back more lightly, and twist more deeply.
2)  It creates a soft massage for the deeper internal muscles of the lower back.
3)  It brings fire to the digestive system.
4)  It's the ultimate remedy for abdominal and stomach ailments, from constipation to indigestion.
5)  Balances the adrenal system, relieving stress, lethargy, and tension.
6)  It is the sure-fire way to get flat washboard abs.

Technique
Key Point: Navel IN & UP. Similar to the feeling when you Cough. To find Uddiyana Bandha start standing up tall, feet about a meter apart. Inhale through your nose and reach your arms up alongside your ears. Exhale out of your mouth and fold forward placing, your hands just above your knees. Without inhaling, close your lips, straighten your elbows, and feel your abdominal wall and organs push up and back towards your back.

Contraindications
1)  Pregnancy
2)  Menstruation
3)  Abdominal Ulcers and Hernia
4)  Recent Abdominal Surgery

Difference Between Uddhiyana Bandha & Uddhiyana Kriya
-  Asana version: Uddhiyana Bandha (Abdominal Lock)
-  You draw the lower abdominal muscles and navel- IN & UP
-  Continue to do full diaphragmatic breathing.
-  The abdomen is rock-solid firm.

Nauli version: Uddhiyana Kriya
-  You draw the lower abdominal muscles inside creating, a vacuum effect. The vacuum in the chest improves circulation to the abdominal organs because it draws blood from the abdominal cavity into the chest and back to the heart.
-  Hold breathing right from the Glottis region.
-  The abdomen is soft as there is complete relaxation of abdominal muscles.

Agnisar Kriya (Stimulating the Digestive Fire)
Agnisara Kriya activates the Manipura Chakra and awakens the "digestive fire". It has a stimulating effect on metabolism, strengthens the immune system, and is helpful for diabetic patients.

How does it work?
By creating a 'vacuum' effect and pulling (and releasing) the abdomen, you massage the internal organs and increase blood flow to the area. Over time you should experience improvements in your digestion and metabolism, along with appetite regulation (increasing if it's too low OR decreasing if it's too high). Just a 5-minute daily practice can bring a significant change in the body.

Why would you want to do this?
The home of Agni (digestive fire) is in the navel chakra and fanning this area with your belly is like blowing on the fire. And what happens when you blow on a fire? You make it burn brighter! Which results in better digestion and all associated benefits. It also helps you learn how to control and isolate different areas of your abdomen.

Technique
Perform the Uddiyan Bandha Kriya. The stomach is pulled inside by expanding the chest. Then push the stomach out. Do this while holding your breath. Repeat this process for as long as comfortable (10-20 times in and out) and then inhale and release. Take a few deep inhalations and exhalations and then repeat the process two more times. Continue in this way, switching your Bahya Uddiyana Bandha on and off rhythmically. Start gently, so that you can learn how to control the movement. As you speed up, it will start to look like a wave flapping in your abdominal region. The sides of your belly will be sucked back in by your Uddiyana Bandha suction, so it makes the rectus "pop-out."

Contraindications
1)  High Blood Pressure
2)  Heart Disease
3)  Acute Duodenal Peptic Ulcers
4)  Chronic Diarrhoea

Rectus Abdominis Muscle (Six-Pack Muscle)
These are two vertical-long muscles present at the front of your stomach on either side that run till the pubic bone. Nauli involves isolating and contracting the Rectus Abdominis muscles.

Steps Of Nauli 

Madhyana Nauli (Central Nauli)
Isolation and contraction of the "Rectus Abdominis" muscle in the center.

Vama Nauli (Left side Nauli)
Isolation and Contraction of Rectus Abdominis" muscle on the left side of the abdomen. Rotation from Left to Right.

Daksina Nauli (Right side Nauli)
Isolation and Contraction of Rectus Abdominis" muscle on the Right Side of the abdomen. Rotation from Right to Left.

Technique
Stand upright with legs slightly apart and inhale deeply through the nose. Exhale through the mouth and bend forward, keeping the back straight. Bend the knees slightly and place both hands on the thighs. Draw in the (Rectus Abdominus). In this way, a strong suction effect forms within the whole abdominal cavity. When the impulse to inhale occurs, stand upright again and inhale. Repeat the process 5-6 times.  After practicing for some time, it is then possible to move the Rectus abdominus from right to left, then left to right. Later, move these muscles in a circular motion.

Benefits
1)  Strengthens, tones & massages the abdominal muscles & organs.
2)  It detoxifies the digestive tract. Increases Digestive fire that aids in purifying the body's subtle channels (nadis- all 72,000 nadis).
3)  Stimulation of endocrine system (hypofunction of pancreas and liver)
4)  It treats indigestion, constipation, headache, and skin diseases.
5)  Normalizes the functioning of the ovaries and treats menstrual disorders.
6)  It regulates blood pressure and has a preventative effect against diabetes.
7)  Stimulation of peripheral blood circulation.

Caution
Only practice on an empty stomach that means NO food or drink before practicing. Or else it will make you feel queasy.

Contraindications
1)  Pregnancy
2)  Menstruation
3)  Recent Abdominal Surgery
4)  Duodenal/ Peptic Ulcers, Hernia
5)  Gallstones
6)  Hypertension

By: Dr. Roopal Patel | Life Within
Mrs. India 2018 Runner up
ERYT 500 certified Yoga Instructor and the Chief Administrator of a yoga school in Rishikesh.