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Nauli is one of the kriyas or shatkarma (cleaning exercises) from yoga. The exercise is claimed to serve the cleaning of the abdominal region - digestive organs, small intestine- and is based on a massage of the internal belly organs by a circular movement of the abdominal muscles.
Nauli is an exercise of the classical hatha yoga but is not taught often in yoga schools. Nauli is considered difficult exercise, which can be learned only with perseverance and patience. There are four variations, which are gradually learned one after another:
- madhyana nauli: the isolated contraction of the central muscles of the abdominis
- vama nauli: the isolated contraction of the left part of the central muscles of the abdomen
- daksina nauli: the isolated contraction of the right part of the central muscles of the abdomen
- nauli kriya: the circular movement of the central muscles of the abdomen
In yoga, nauli generally recommended for the recovery of constipation. The exercise may clean the small intestine and eliminate digesting problems.
Nauli is generally done standing but it is possible to do it in other positions like lotus, whereby the trunk is bent forward and is supported by the hands at the thighs. After a complete breath out the entire belly is strongly brought in and then the middle belly muscle is contracted and moved in a circle.
- "How to Perform Nauli". www.jaisiyaram.com. Shree Bindu Sewa Sansthan, India. 10 March 2017. Retrieved 10 March 2017.
- Le Yoga Guide Complet et Progressif, Centre Silvananda, Robert Lafond 1995, page 155 ISBN 2702899471
- Translated from German Wikipedia
- Yoga Journal