Poses >> Nauli

Nauli

Nauli is not a pose, but instead a kriya, or process. Nau means boat and li means to cling to. The motion of a boat on the high seas conveys some idea of the process of nauli.

To try this pose, first one should have mastered uddiyana bandha, the pulling of the entire abdominal region back toward the spine.

1. Stand with the legs spread about one foot apart. Bend slightly at the knees and place the hands on the thighs just above the knees with fingers spread wide.

2. Lower the chin so that it rests just between the collarbones. Inhale deeply and then exhale strong so the all of the air is forced out of the lungs.

3. Holding the breath out, pull the whole abdominal region back toward the spine.

4. The sides of the abdomen should be hollow from the pelvic rim to the low ribs, but at the same time allow the abdominal recti to push forward. In other words, the 3- to 4-inch wide strip of muscle on the midline of your abdomen is extended forward as everything else is pulled back in. It can take many students quite some time just to get this step. If that is the case then simply work here.

5. Once you have cultivated enough control to have all of your muscles in a vertical line up the middle of the abdomen, then we begin to send them in a wave across the belly. First, contract the muscles on the left side of that line and let the right side go free. It should appear the line of muscles is now on the left. With great control and no hurry, slowly release the left side as you contract the right side. When done correctly, this could look like a wave traveling across your abdomen.

6. Repeat this action 5 to 10 times with each held exhale. Then switch sides, going from right to left.

Never perform nauli on a full stomach, and the bladder and bowels should be evacuated beforehand. This kriya tones the abdominal organs and increases the digestive fire, helping to move toxins from the digestive tract. It can take many months of practice to gain the control necessary to send the wave of nauli across your belly. Don’t be discouraged. With focus and patience, you too will be able to enjoy this intestinal self-massage.

Text and Video by Featured Yogamates Teacher: Vytas Baskauskas