Nauli: A method of massaging and strengthening the abdominal organs.

Stage I: Madhyama Nauli (central abdominal contraction)

Stand with the feet about a meter apart. Take a deep breath in through the nose and then exhale through the mouth, emptying the lungs as much as possible.
Bend the knees slightly and lean forward, placing the palms of the hands on the thighs just above the knees.
The fingers may point either inward or outward. The weight of the upper body should rest comfortably on this area above the knees. The arms should remain straight.
Perform jalandhara bandha while maintaining bahir kumbhaka, external breath retention.
Keep the eyes open and watch the abdomen. Suck in the lower abdomen contract the rectus abdominis muscles so that they form a central arch running vertically in front of the abdomen.

Contract the muscles as much as possible without straining. Hold the contraction for as long as it is comfortable to hold the breath. Release the contraction, raise the head and return to the upright position. Inhale slowly and deeply allowing the abdomen to expand. Relax the whole body.

This is 1 round. Relax in the standing position until the heartbeat returns to normal.
Repeat the practice. Madhyama nauli should be perfected before proceeding to vama nauli.

Stage 2: Vama Nauli (left isolation)

Follow the instructions for madhyama nauli as described above, to the point where the lower abdomen is contracted and the rectus abdominis muscles form a central, vertical arch down the abdomen. Isolate the rectus abdominis muscles at the left side. Contract the muscles to the left side as strongly as possible without straining (the diagram for this practice is the mirror image of dakshina nauli as shown overleaf). Return to madhyama nauli. Release the abdominal contraction, raise the head and return to the upright position. Inhale slowly and deeply, allowing the abdomen to expand. This is one round. Relax in the upright position until the heartbeat returns to normal.

Proceed to stage 3.

Stage 3: Dakshina Nauli (right isolation)

After completing vama nauli, practise the same way but on the right side. Follow the instructions for madhyama nauli to the point where the lower abdomen is contracted and the rectus abdominis muscles form a central, vertical arch down the abdomen.
Isolate the rectus abdominis muscles at the right side. Hold the contraction as tightly as possible while retaining the breath.
Do not strain. Return to madhyama nauli. Release the abdominal contraction, raise the head and return to the upright position. Inhale slowly and deeply, allowing the abdomen to expand.
This is one round.

Relax in the upright position until the heartbeat returns to normal.
Proceed to abdominal rotation or churning only after perfecting this practice.

Stage 4: Abdominal rotation or churning

This practice should not be attempted until the previous three stages have been mastered.
Practice vama nauli, then rotate the muscles to the right, dakshina nauli, and back to the left, vama nauli.
Continue rotating the muscles from side to side. This process is known as churning.
Start by practicing 3 consecutive rotations, then releasethe abdominal contraction.
Next start with dakshina nauli first, this time rotating the muscles from right to left, left to right 3 times consecutively.
Then perform madhyama nauli, isolating the muscles at the center.
Raise the head and return to the upright position. Inhale slowly and deeply, allowing the abdomen to expand.
This is one round.
Relax in the upright position until the heartbeat returns to normal.

Time of practice: Nauli should be practiced only when the stomach is completely empty, at least 5 to 6 hours after meals. The best time to practice is early in the morning before any food or drink is taken.

Duration: Start with 5 rounds of madhyama nauli and work up to 10. Vama and dakshina nauli should be performed together; 5 to 10 rounds each. Start abdominal churning with 5 to 10 rotations and slowly increase to 25 rotations over a period of months as more control is gained over the muscles. Do not strain.

Precautions: Nauli should only be practiced under expert guidance. If any pain is felt in the abdomen during nauli, stop the practice immediately. Try again the following day or when the pain subsides.

Contra-indications: Nauli should not be attempted by people suffering from heart disease, hypertension, hernia, high blood pressure, gallstones, acute peptic ulcer, or those who are recovering from internal or abdominal surgery. Pregnant women should not practice nauli. However, four to six months after childbirth the practice is recommended to strengthen the abdominal and pelvic muscles, reshape the body and readjust the position of the inner organs.

Benefits: Nauli massages and tones the entire abdominal area including muscles, nerves, intestines, reproductive, urinary and excretory organs. It generates heat in the body and stimulates appetite, digestion, assimilation, absorption and excretion. It helps to balance the adrenal component of the endocrine system. This practice alleviates constipation, indigestion, nervous diarrhea, acidity, flatulence, depression, hormonal imbalances, sexual and urinary disorders, diabetes, lack of energy and emotional disturbances.
Nauli stimulates and purifies manipura chakra, the storehouse of prana. It helps to increase mental clarity and power by harmonizing the energy flows in the body.

Practice note: Before attempting nauli the practices of agnisar kriya and uddiyana bandha should be mastered.

When nauli has been perfected in the standing position it may be practiced in siddha/siddha yoni asana.

Note: The word nauli comes from the root nala or nali which means a 'reed' or 'hollow stalk' and refers to a tubular vessel, vein or nerve of the body. The word nala is the Sanskrit term for the rectus abdominis muscles. Nauli is also known as lauliki karma. The word lauliki is derived from the root lola which means 'to move hither and thither' or 'rolling and agitation' which is exactly what this technique does. It rolls, rotates and agitates the entire abdomen and the associated muscles and nerves.

By Swami Satyananda Saraswati
from " Asana Panayama Mudra Bandha"