Nauli is practiced using rectus abdominal muscles. In GhS it is called as lauliki.
Technique:
Stage 1:Feet’s apart with hip width distance, hands on the knees and slightly bend forward. Breathe in deeply through nose and exhale quickly through mouth and adopt Jalandhara bandha (sucking rectus muscles) and jalandhara (Thin towards the pit of the throat) while retaining breathe outside.Slightly lift the left hand off the left knee. This will helps to shift rectus muscles to left and stay for few breaths and by releasing bandha come to standing position and take few normal breaths, this is called Vama Nauli
Practice other way with Right side is called Dakshina nauli (stage 2).
Prepare for the same way like stage 1 and 2 and move your rectus abdominal to left and before moving to right hold them in the center is called Madhyama Nauli (Stage 3).
Prepare for the same way like stage 1 and 2 and move your rectus abdominal to left and back to the right continue rotating clockwise this and anticlockwise this is called Abdominal rotation or churning.
Benefits:
- Stimulates digestive fire and removes all the problems related to digestion like indigestion, sluggish digestion.
- Tones the abdominal, nerves, intestines, excretory, and urinary organs.
- It generates heat in the body helps in the assimilation and absorption of food.
- It alleviates constipation, acidity, flatulence, depression, and sexual and urinary disorders.
- Alleviates emotional imbalance.
Contraindications:
- Heart ailments
- Hypertension
- Hernia
- Gastric or duodenal ulcer
- Recovering from recent abdominal surgery.