Nauli Exercise for Abdominal Organs

Stand keeping the distance of about a foot between the two feet. Stoop slightly forward and bend the feet from the knees.Place the palms on the thighs just above the knees. Inhale deeply then exhale slowly and pull the whole abdominal region back towards the spine. This is known as ‘uddiyan bandh’. Now giving pressure on the thighs with the palms push the contracted abdominal muscles downwards. The vertical muscles in the abdomen will now appear forward. This is called ‘madhyam nauli’. Maintain this position according to your capacity. Then inhale slowly and relax the abdominal muscles.

During this process, if unequal pressure is given with the palms on the thighs that is, if more pressure is given on the right thigh, the muscles on the right side will be protruded and if more pressure is given on the left thigh, the muscles on the left side will be protruded. These positions are called ‘dakshina nauli’ and ‘yam nauli’ respectively.

After having practiced for several days one can practice these three kinds of ‘nauli’ which is called ‘nauli chalan’.

Note

1. Practice nauli on an empty stomach after evacuating the bladder and the bowels.
   
2. First get mastery over ‘uddiyan bandh’. Then gradually learn ‘madhyam nauli’, ‘dakshina nauli’, ‘vama nauli’ and ‘nauli chalan’ in that order.
   
3. During the whole process of ‘nauli’, ‘uddiyan’ should continue.
   
4. In this technique, a guidance of an expert is necessary.
   
5. Persons having pregnancy, high blood pressure, heart disease or severe diseases of the digestive system should not practice nauli.
   

Repetition: Nauli should be practiced every morning.

Benefits

1. Nauli gives exercise to the abdominal organs.
   
2. ‘Nauli’ causes the stool inhibited in the intestines to move towards the anus. Thus ‘nauli’ is an unfailing remedy for constipation.