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Nauli is the name given to rotation of the abdominal muscles in yoga. There is a saying that every muscle should move at least once a day. This prevents energy from stagnating, like water that stands still and becomes unclean and smelly. On the other hand, flowing water always remains clean. This is the reason why the intestines should be moved every day. What is the Nauli technique? How to learn how to do a kind of internal massage of the organs, which has a beneficial effect on the processes of digestion and cleansing in the body?

Where to begin?

As a preliminary exercise, it is recommended to practice mastering a technique called agnisara kriya. It is performed as follows: you need to stand with your feet shoulder-width apart, then inhale deeply through your nose. You need to exhale through your mouth, while slightly bending your knees, placing both hands on your hips. After exhaling, allow your abdominal muscles to relax and hold your breath. In this state, begin to move the abdominal wall powerfully and quickly 10-15 times. After this, inhale through your nose and take a vertical position. Repeat the exercise 3-5 times. This technique activates the manipura chakra and awakens the “digestive fire”, which has a stimulating effect on metabolism, strengthens the immune system and is useful in the treatment of diabetes. Agnisara Kriya should be practiced strictly on an empty stomach and in the absence of any diseases of the intestines or pancreas. You should not practice this technique during pregnancy. When the abdominal muscles have adapted and strengthened over several weeks as a result of such breathing exercises, you can proceed directly to the practice of nauli.

Execution technique: how to learn to do nauli?

To begin, you need to stand straight, legs slightly apart, inhale deeply through your nose, exhale through your mouth and lean forward, keeping your back straight. Bend your knees slightly and place both hands on your hips. While holding your breath, breathe strongly and quickly (abdominal cavity) and try to feel the rectus abdominis muscle. On your next inhalation, straighten up again. This process can be repeated 5-6 times. After practicing for some time, you can move the rectus abdominis muscle from right to left, then from left to right, and later try to perform nauli with these muscles. Execution technique - how to learn? Some useful advice would be the following: everything should be done gradually, since it will still not be possible to perform complex combinations at once; the process of mastering the practice requires time and patience.

Advantages of technology

Nauli strengthens muscles by massaging the intestines and organs of the lower abdomen, regulates blood pressure, and relieves heartburn. Due to the stimulation and regulating effect on the entire digestive system, the technique is considered an incredibly useful exercise for the entire body. The cause of many diseases originates in the digestive system: headaches, skin diseases, and sometimes cancer. Toxic substances and wastes that are not eliminated in a timely manner and remain in the body are in most cases the cause of these misfortunes. Nauli quickly tones the abdominal muscles - nerves, intestines, every part of the internal organ system is stimulated by this practice. It balances the endocrine system and helps stabilize the production of sex hormones. With practice, one can control sensual desires and even strengthen willpower. What is nauli (execution technique), how to learn? The beneficial effect is achieved when performed correctly and taking into account all recommendations. For example, you should not perform muscle massage on an empty stomach, during pregnancy, or if there are stones in the kidneys or gall bladder.

Nauli training

What is the technique and how to learn to correctly apply one of the advanced practices in yoga? Improper execution poses a certain risk of injury. It's hard to learn this from books. It is necessary to work with a teacher who has mastered nauli perfectly and clearly understands all the features of the process. How to learn to practice without pain and without physical discomfort? Nauli training usually occurs in several stages:

1. Study the contractions of uddiyana bandha (agnisara) for several weeks or even months.

2. Performing central nauli is possible only after mastering the first stage.

3. After mastering the central nauli, you can try shifting to the left and right, and also try to roll the abdominal muscles in a circle.

Warning

If nauli is practiced for a certain period of time without using cleansing techniques, meditation and spinal breathing, it can lead to energy imbalance in the body. It would be preferable to learn from an experienced practitioner. People with heart disease or gastrointestinal disease should seek professional advice before learning nauli.

Abdominal Muscle Isolation

What is the Nauli practice technique? How to learn? The abdominal rotation procedure is also called abdominal isolation because you need to isolate the muscles, bring them together, or push them out. When mastering it, you should follow the advice of an experienced yoga teacher. This exercise can be done either sitting or standing, but students should begin in a standing position with their feet approximately 30 centimeters apart to ensure a firm, stable position. Isolation of the abdominal muscles is only possible in a practically vacuum space, so as you exhale, you need to forcefully open your mouth and bend over to remove all the air from the abdomen. Clockwise and counterclockwise muscle movements are more advanced and complex practices. Having mastered the technique in a vertical position, you can try to do it in a sitting position.

When to practice nauli? Execution technique

How to learn? The method of optimal mastery is based on frequency and regular practice. Since there is a good massage of all internal organs, these exercises will have a positive effect on the kidneys and liver, bladder and urinary tract, pancreas and gallbladder, prostate or ovaries, as well as on the reproductive organs. The effect of massage on the digestive system has a stimulating effect with regular practice, and also prevents problems with constipation. Nauli is recommended for people suffering from diabetes. The use of this technique for women with gynecological problems - from menstrual irregularities and pain during menstruation to problems with the ovaries and uterus - has an incredibly beneficial effect. In addition, such hard breathing exercises burn excess belly fat.

Is Nauli’s technique so complicated? How to learn? The effect will be positive only if you do everything correctly. The whole point is not to do everything quickly, you should train yourself to do it slowly, it is much more effective and healthier for the body. At the beginning of mastering, you can help the movement of the abdominal muscles by moving your hips in a circle. Later, when the skill is more or less mastered, you can try to do exercises only with the abdominal muscles. During or after practice, you may feel the urge to urinate. This is completely normal, it means that the process of cleansing and healing has begun. You can do nauli only on an empty stomach or 5 hours after eating, otherwise pain and discomfort may occur. In case of a cold or problems with the throat and breathing, you should also refrain from exercise. This advanced practice should ideally be done when the person is completely healthy. If you have any doubts, you should see a doctor and talk to your yoga teacher about it. The practice is certainly not recommended for heart patients and people suffering from hypertension, colitis, ulcers, bowel cancer, diarrhea, hernia or gallstones or kidney stones.

Yoga is the science of healthy living

Yoga techniques involve all aspects of a person's physical and emotional health on the physical, mental, emotional, social and spiritual levels. The word “yoga” means “unity”, referring to the universal union of body, soul and higher reality. One of the advanced practices is nauli. The technique of execution, how to learn it, the rules of the technique - all these issues require a detailed description. So, nauli is an abdominal massage. This Sanskrit word is derived from the root "nala" or "nali", which means a tubular vessel, a vein or nerve of the body, a reed or a hollow stem. It is also interesting to note that the Sanskrit word "nau" means ship, and indeed, when the technique is perfected, the movement of the abdominal muscles resembles the rolling waves of the ocean, similar to those created by a ship. Nauli - which involves isolating the rectus muscle. Each rotation has its own name and is responsible for a specific process in the body.

Nauli from the inside

The rectus abdominis is made up of two long, vertical muscles located in the front of the abdomen that run from the center of the chest near the diaphragm to the external obliques. The technique may also involve the external obliques. Nauli is first practiced with hands on the hips just above the knees and the body bent forward. As your skills improve, you can practice other positions, in a more upright position, with your hands placed on your upper thighs. This is what the traditional nauli technique looks like.

How to learn tragaka, neti, kalabhati, dhouti and other techniques in yoga?

You can answer as follows: from simple to complex. The Nauli technique is considered quite complex. How to learn kapalabhati, neti, pranayama and other similar techniques in yoga? First, agnisara is mastered, during which the ability to control the abdominal muscles is developed. Other techniques can be learned later. The most advanced techniques are considered to be dhouti and basti; they are usually learned after the age of twenty. Basti is a colon cleansing using a special enema made from honey or coffee. Kapalbhati is similar to breathing exercises, which is simple and takes little time. Tragaka is a close observation of an object; this technique aims to improve the health of the eyes and relieve psychological stress. Often the object of contemplation is a burning candle. Many techniques are difficult for beginners, so it is not recommended to perform them without prior training and an experienced yoga instructor.

Nauli is a classical hatha yoga exercise that is not often taught in yoga schools as it is considered quite difficult. The technique of muscle rotation can only be mastered with perseverance and patience. As a rule, it takes about 3 months of regular training to master the very basics of practice. The benefits of using this technique are difficult to overestimate. After inhaling, the heart begins to pump blood at an accelerated pace, and this is a kind of aerobic exercise for the body. At this time, a large amount of oxygen is released, which helps destroy and remove toxins from the body. Another huge benefit is the burning of fat in problem areas, especially in the abdominal area.

Nauli is a unique practice of massage of internal organs. Until recently, the technique for performing it was considered secret and was passed on from teacher to student. We are lucky: now anyone can learn how to perform nauli. It is advisable to master this practice in yoga classes under the guidance of a teacher, but if you do not have the opportunity to attend the gym, it does not matter. You can find a large number of videos on the Internet in which experienced practitioners show the technique of performing Nauli - so you can master it at home. Let's see why this shatkarma is unique and how it can help us.

The practice of nauli has great health benefits. Thanks to its implementation, blood flows to all organs of the abdominal cavity, the digestive fire improves, and the endocrine glands of the abdominal cavity are strengthened and rejuvenated. This cleansing technique helps release toxins from the digestive tract, cleanse the rectum and strengthen the abdominal muscles. For those who want to lose weight, this is an indispensable practice. For women after childbirth, the nauli technique helps strengthen the abdominal and pelvic muscles.

Energetic effect: Nauli practice energizes the navel energy center (Manipura), distributes energy throughout the body, cleanses the Idu, Pingala, Sushumna energy channels, the front and back middle channels.

In order to perform the Nauli technique correctly, you must be able to isolate the rectus abdominis muscles. Even with a strong abs, few people manage to perform wave-like movements the first time. Therefore, it is better to start mastering the technique with a preparatory exercise.

A technique that allows you to feel the rectus abdominis muscles and learn to control them - Nauli Madiyan.

Performance

1. get into the “fisherman’s pose”
2. take a deep breath
3. perform Uddiyana bandha
4. rest our hands on our hips
5. we try to highlight the rectus abdominis muscles forward
6. alternately lean on the left leg, then on the right

The moment you lean on your right hand, the right front muscles tense, and vice versa, when you lean on your left hand, the muscles on the left side tense. Thus, you will learn to highlight one part of the transverse muscle forward, then the other.

Now that you have learned how to correctly isolate the muscles, you can move on to the Nauli technique itself:

1. get into the “fisherman’s pose”
2. perform Uddiyana bandha
3. rest our hands on our hips just above our knees
4. make wave-like movements with the stomach to the right and left an equal number of times
5. you need to finish the exercise with movements to the left

Important! Nauli should always be performed on an empty stomach (at least 5-6 hours after eating).

Like other Shatkarmas, the Nauli technique has its own contraindications:

• umbilical hernia
• heart diseases
• peptic ulcer
• exacerbation of diseases of the abdominal organs
• pregnancy and menstruation

By practicing Nauli regularly, you can get rid of many health problems. This technique relieves constipation, indigestion, acidity and bloating. Treats depression and hormonal disorders. In addition to all of the above, Nauli strengthens willpower and allows you to better control the desires for food and sex.

"). “Nala” means “navel thread”, “tubular vessel”, “Lola” means “rotation”, “churning”. That is, the name speaks for itself: Nauli is an abdominal massage, which is performed by contracting the abdominal muscles.

Nauli training video

Benefits of practice

What is the use of Nauli? As a result of the practice, the abdominal organs are stimulated. Thereby:

• Digestion improves and nutrient absorption increases.
• Constipation and diarrhea are eliminated.
• Increased acidity is eliminated.
• Flatulence is eliminated.
• The intestines are toned.

Nauli normalizes the functioning of the endocrine and excretory systems. Thereby:

• The genitals are stimulated.
• The production of sex hormones is normalized.
• Hormonal and genitourinary disorders disappear.

It is believed that Nauli helps fight depression, overcome laziness and increases interest in life.

Nauli options

There are several stages of this practice: three preparatory versions (Madhyama Nauli, Vama Nauli and Dakshina Nauli) and one main one (circular Nauli, which is also divided into Vama Nauli and Dakshina Nauli). Madhyama Nauli- this is the tension of the abdominal muscles while simultaneously protruding them forward. Vama Nauli- this is the movement of the abdominal muscles to the left side, Dakshina Nauli- to the right. Circular Nauli- this is “churning” the abdominal muscles, moving the stomach first clockwise (Vama Nauli), and then counterclockwise (Dakshina Nauli).

Preparatory version of Nauli. Execution technique

To learn Nauli, start by mastering the preparatory version of this technique.

Stage 1

1. Take a deep breath. Hold your breath. Execute..
2. Pull your stomach inward while doing.
3. Raise your right hand above your knee. Maintain your body position with your left arm and leg, but do not tilt your body to the left. The abdominal muscles will automatically move to the left side. This is Vama Nauli.
4. Return your hand to the starting position. Release the locks (bandhas): first Uddiyana bandha, then Jalandhara bandha. Straighten up, take a comfortable standing position and only then take a breath.

Repeat all steps on the other side (Dakshina Nauli). When you feel confident enough to complete this stage, you can move on to the next stage.

Stage 2

1. Stand with your feet about half a meter apart. Bend your legs slightly at the knees, rest your palms just above your knees. The thumbs point inward, the rest point outward. Keep your arms straight. Try not to drop your head down and keep your eyes open.
2. Raise your right hand above your knee. Maintain your body position with your left arm and leg, but do not tilt your body to the left. The abdominal muscles are located on the left side.
3. Raise your left hand above your knee. Maintain your body position using your right arm and leg, without tilting your body to the right side. Abdominal muscles on the right side.
4. Roll your abdominal muscles to the middle, bringing your hand back over your knee. Both hands are pressed to the hips, the abdominal muscles are in the center - this is Madhyama Nauli.
5. Perform as many rolls as are comfortable for you.
6. From the central position (Madhyama Nauli), release first Uddiyana bandha, then Jalandhara bandha. Straighten up and take a comfortable standing position. Only then take a breath.
7. Restore your breathing by inhaling and exhaling through your nose.

After the Nauli technique has been mastered to perfection, proceed to the next stage.

Stage 3

Here, during abdominal rolls (Stage 2, stages 3 to 7), you need to leave your hands on your hips. First, while performing Vama Nauli and Dakshina Nauli, you can release the pressure of the hand (right and left respectively) on the leg. Gradually begin to move your stomach without using your hands.

The main version of the Nauli exercise (Circular Nauli)

Performed after all stages of the preparatory version have been perfectly mastered and you already know how to do Nauli.

1. Stand with your feet about half a meter apart from each other. Legs slightly bent at the knees, palms resting just above the knees. The thumbs point inward, the remaining fingers point outward. Arms straight. Try not to drop your head down and keep your eyes open.
2. Take a deep breath. Hold your breath. Perform Jalandhara bandha.
3. Draw your stomach inward while performing Uddiyana bandha.
4. Start rotating your abdominal muscles from left to right, then return them to the right - this is one circle clockwise. If possible, do two more of these circles.
5. Return to the central position, release first Uddiyana bandha, then Jalandhara bandha. Straighten up and take a comfortable standing position. Only then take a breath.
6. Restore your breathing by inhaling and exhaling through your nose.

Repeat the same thing, rotating counterclockwise.

Once you have fully mastered this technique, do not rest between clockwise (Vama Nauli) and anti-clockwise (Dakshina Nauli) circles. Instead, first circle in one direction and immediately after that, without pausing, in the other. First, you can perform three cycles of Vama Nauli and Dakshina Nauli and then perform relaxation. Once this technique has been sufficiently mastered, increase the number of cycles of the Nauli wave to 10 (medium difficulty option) or 20 (high difficulty option).

What muscles are involved in Nauli?

Nauli is performed with the stomach, or more precisely with the abdominal muscles. The rectus abdominis muscles are mainly involved in the work. But in addition to them, the oblique and transverse abdominal muscles are also involved.

Nauli and the digestive system

Nauli Kriya tones the digestive organs and improves the functioning of the digestive system. Lauliki tones the intestines and normalizes its functioning. You can find out what other yoga techniques can influence the functioning of the gastrointestinal tract by watching the video.

• Do not practice earlier than 4 hours after eating.
• After holding your breath, inhale only after releasing all the bandhas. Do not breathe while holding the bandhas.
• Do not over-hold your breath—excessive breath-holding will not benefit the body. If after the delay you can take a natural and calm breath, this is a signal that you are doing it correctly.
• Before you begin this practice, you must have mastered Uddiyana Bandha and Agnisara Kriya.
• It is advisable to perform Nauli under the supervision of an experienced instructor.
• Although this technique can also be performed while sitting in siddhasana or siddha yoni asana, do not rush to do it. The initial sitting position is suitable only for experienced practitioners, since performing Nauli in it is much more difficult than in the initial standing position.

Contraindications

It is contraindicated to perform Nauli during the recovery period after abdominal surgery. It is not performed during pregnancy.

Nauli should not be performed by persons who suffer from heart disease and gastrointestinal diseases. It is contraindicated for:

• Hypertension.
• Hernia.
• Stomach ulcer.
• Duodenal ulcer.

Summing up

Nauli Kriya is a difficult to master, but very effective technique for stimulating the abdominal organs and normalizing the functioning of the endocrine and excretory systems. To facilitate the process of studying it, it is advisable to first master Uddiyana bandha and Agnisara Kriya.

Nauli Kriya has a stimulating effect, helps fight laziness and restores interest in life. Have you been able to feel this effect for yourself? Have new colors been added to your life after its regular practice? Share your impressions.

The secret shatkarma of Nauli, which even today in India requires permission from one's guru, has become available to the Western public. Now absolutely anyone can start practicing it at home, but is it right? I can’t say for sure, but I know that this cleansing procedure is really very powerful.

In addition to the obvious effect on the digestive system, it has a number of positive effects:

• deeply massages internal organs, improves blood circulation in them and speedy removal of toxins;
• sharpens the work of the entire gastrointestinal tract from the digestion of food, the production of digestive enzymes and the absorption of nutrients to improving intestinal permeability and quickly cleansing the body of decay products, waste and toxins;
• normalizes the functioning of the organs of the genitourinary system, improves blood circulation in them, which in fact can be reflected in the cure for urolithiasis and even infertility;
• stabilizes the nervous system, slows the heartbeat, calms, and can relieve depression;
• gives energy, vigor and purposefulness in business;
• but the most important acquisition from the point of view of spiritual growth may be strengthening willpower, increasing control over such primitive desires of the human body as hunger, drowsiness and sexual arousal.

Now that you know about these benefits, you must be eager to learn this kriya as soon as possible. I won’t drag out the intrigue, remember.

Nauli step by step

1. Execute.
2. Without leaving it, tense your anterior abdominal muscles. There are two of them, they are located exactly in the middle of the abdomen and, when tense, resemble a vertical tourniquet that runs from the center of the hypochondrium to the pubic bone. The sides of the abdomen remain pressed to the back.
3. Hold the abdominal tourniquet until you want to resume breathing. To exit, it is first important to relax your stomach, raise your head and torso, and after that take a calm breath without harshness so as not to “shock” your lungs.
4. Restore your breathing for a minute before repeating the exercise. Total repetitions 2-3, no more.

This type of Nauli is called central or Madhyama Nauli.

There is also left-directed (Vama) Nauli and right-directed (Dakshina). They differ in that not both abdominal muscles protrude forward, but only one of them. To do this, while holding Uddiyana Bandha, you need to move the body of the body to one of the arms, and slightly raise the other from the knee, and then one of the central muscles will shift to the side. With practice, an understanding of this relationship will come.

The final stage of mastering Nauli will be the moment when you can roll forward first the left and then the right muscle without using your hands, creating peculiar waves on your stomach. After all, Nauli roughly translates as rolling wave. It is easier to master the central Nauli first, and then the one-sided ones.

Tips for Beginners

• Under no circumstances should you rush things and master the technique gradually, otherwise an unprepared body may respond with indigestion, constipation, or something worse.
• For people with weak abdominal muscles, it can be difficult to feel and tighten the central abdominal muscles. In this case, try performing a daily complex aimed at pumping them up.
• The tighter the tourniquet, the better.
• Kriya Nauli is performed exclusively on an empty stomach, that is, ideally in the morning after natural cleansing of the intestines. Nauli performed on a full stomach will not only not give a positive effect, but can also disrupt the process of digesting food with all the ensuing consequences.
• If you feel dizzy or have dark vision while holding your breath, gently come out of the kriya. This may happen out of habit or due to inappropriate conditions on that particular day (magnetic storms, lack of sleep, etc.).
• It is recommended to end the session with wave-like movements of the muscles in the direction from right to left, which corresponds to the direction of the large intestine.
• When performing Nauli becomes familiar and simple for you, you can perform it in any position convenient for you.

A short video about performing nauli kriya

Restrictions on indications

It is not surprising that this powerful shatkarma has contraindications:

• women during menstruation, pregnancy and six months after childbirth;
• children from birth until puberty;
• people with severe diseases of the gastrointestinal tract, heart and lungs, as well as exacerbation of chronic diseases and
• after undergoing operations.

I hope you have realized the seriousness of this technique and will be more careful with it. Stay up to date with new articles by subscribing to the blog. If you want to recommend the blog to your friends, repost it on social media. net. Practice hatha yoga and be happy!

The effectiveness of some exercises from yogi gymnastics is so great that athletes of various disciplines willingly include them in training complexes. Yogis are sure: performing nauli has a beneficial effect on the body’s energy, the functioning of the heart, blood vessels, digestive tract and reproductive system.

At the same time, a deep massage of all internal organs is performed in a natural way, and the core muscles are noticeably strengthened. The exercise is aimed at working the abdominal muscles, which look like two dense muscle bands.

The rectus muscles, called nalas in Sanskrit, are located along the abdomen, protecting the abdominal organs. At the bottom, the muscles connect to the pubic bone, and at the top they converge in the area in the center of the chest.

When performing nauli, it is these two muscles that perform wave-like movements. For this reason, the practice has another name - “laulika” (the word “lola” from Sanskrit is translated as “shaking”, “rotation”). The correct technique becomes available only as a result of sufficiently long practice - even if you have strong abs and six-pack abdominal muscles, you will hardly be able to quickly learn how to perform wave-like movements.

Execution options

Execution technique

Preparation

The first step to performing nauli yoga is considered to be mastering uddiyana bandha. To do this, you need to sit in any comfortable position, making sure to keep your back straight. A deep breath is taken and a quick exhale, after which the head tilts down, the stomach is drawn in, and the stomach is pulled inward and upward along the spine.

In this position, you need to hold your breath for at least 10-20 seconds, after which the stomach relaxes, the head rises and the next breath is taken. It is advisable to start with three cycles of holding your breath, between which there should be breaks lasting a couple of minutes.

When you can hold your breath in uddiyana bandha for 20 seconds or more, you can begin to master the nauli technique. It is important to note that it is advisable to perform both techniques in the morning before meals and only if there are no problems in the functioning of the internal organs.

Mastering Madhyama Nauli

• Starting position - standing, feet shoulder-width apart, body slightly tilted forward, hands resting on the central area of ​​​​the hips.
• A complete exhalation is made, accompanied by active retraction of the abdomen (uddiyana bandha).
• By pressing your palms on your thighs, the abdominal area is tensed so that the middle section of the abdominal muscles stands out forward. As a result, a hard longitudinal bulge of tense muscles should appear in the navel area.
• The position is held until the moment when the body needs to take the next breath.
• You can repeat the technique a few minutes later, after breathing has stabilized.

Performing Dakshina and Vama

After mastering straight lauliki, you can begin to perform its right- and left-handed versions:

• Take a comfortable half-squat position, your feet should be located at a distance of 50-100 cm. Place your hands on your legs slightly above your knees.
• Inhale slowly through your nose, exhale powerfully through your mouth, after closing your lips with a tube. Close the throat lock after holding your breath.
• Pull in your stomach and perform uddiyana bandha.
• Shift your body weight to your right leg and raise your left palm up. After this, your body itself will tell you how to make a wave to the right (it will be almost automatic).
• Measurefully remove the uddiyana bandhas, straighten up, raise your head and regulate your breathing.
• Do the same in the other direction.

Dynamic option

When the static version of the exercise is mastered, you can learn to move the wave across the abdomen. To achieve this, it is enough to gradually and alternately increase the pressure on each hand.

It is advisable for beginners to perform no more than three waves in one approach, be sure to complete the practice with a wave from right to left.

This requirement is due to the peculiarities of the anatomical structure of the human body (the direction of movement of food in the intestines).

As you master the practice, you can take more comfortable positions - sitting on your knees with your buttocks on your heels or in a cross-legged position. When breathing, it is important to maintain a straight back position without tilting your body to the sides.

The number of waves in dynamic nauli can be gradually increased: experienced yogis can perform 108 wave movements in one breathing cycle. When performing a dynamic complex, it is important that the number of movements to the left and to the right is the same.

Contraindications

1. Children before puberty.
2. Women during menstruation, during pregnancy and for several months after childbirth.
3. People with acute diseases of the stomach and intestines (ulcers, cancer, recent abdominal surgery, etc.).
4. Patients with tuberculosis.
5. Hypertension and people with heart problems.
6. The presence of spinal hernias may also be a contraindication for performing the practice.

In yoga, nauli is considered a powerful cleansing technique that enhances the effectiveness of any other practices.

Thanks to the rotational movement of the abdominal muscles, a gentle massage of the digestive, excretory and reproductive systems is performed.

This allows you to cope with stool disorders, increased stomach acidity, hormonal disorders and even depression.

An additional bonus is that it improves the functioning of the pancreas, which is why the technique is indicated for patients with diabetes.

It is believed that regular practice of nauli allows you to strengthen your willpower, eliminate all internal turmoil and become happy.

Conclusion

Proper execution of nauli will not only ensure strengthening of the abdominal muscles, but also bring enormous benefits to the body.

Basics of mastering technology:

1. Control of strictly vertical position