Nauli is a powerful yogic cleansing practice (kriya) that requires control over the abdominal muscles and diaphragm. However, there are several contraindications that must be considered before practicing:
Main Contraindications:
- Pregnancy – The technique causes intense contraction of the abdominal wall, which may negatively affect the fetus.
- Menstruation – Increased intra-abdominal pressure may lead to heavier bleeding.
- Postoperative period – Especially after surgeries on the abdominal cavity, pelvic organs, or spine.
- Hernias (umbilical, inguinal, intervertebral) – Risk of aggravation or strangulation.
- Peptic ulcer disease (stomach and duodenal ulcers) – Increased pressure may worsen the condition.
- Gastritis, acid reflux, high stomach acidity – This technique may intensify heartburn and irritation of the mucous membrane.
- Heart and vascular diseases – Sudden changes in intra-abdominal pressure may strain the heart.
- Hypertension – Nauli can temporarily increase blood pressure.
- Gallstone disease – Risk of stone movement and bile duct blockage.
- Inflammatory processes in the abdominal cavity – Such as cystitis, endometritis, colitis, etc.
- Spinal problems – Especially in cases of herniated lumbar discs and spinal instability.
- Severe physical exhaustion, anemia – Increased exertion can worsen the condition.
- Oncological diseases in the abdominal and pelvic area – The technique may provoke complications.
If you have any doubts or chronic conditions, it is recommended to consult a doctor before starting the practice.
How to Perform the Stomach Vacuum: Step-by-Step Guide
1. Preparation.
- Perform the exercise on an empty stomach-ideally in the morning, after waking up and using the restroom.
- Wear comfortable clothing that does not restrict movement.
2. Starting Position (Choose one of the following positions):
- Standing: Place your feet shoulder-width apart, slightly bending your knees.
- Sitting: Sit on a chair, keep your back straight, and feet flat on the floor.
- On knees: Get on all fours, with hands directly under your shoulders.
- Lying down: Lie on your back, bend your knees, and place your feet on the floor.
3. Mastering Proper Breathing
- Take a deep breath in through your nose, filling your lungs completely.
- Slowly exhale through your mouth, emptying your lungs entirely.
- Repeat this 2-3 times to relax and prepare your body.
4. Performing the Vacuum
- Exhale: Take a deep breath in, then exhale completely through your mouth, emptying your lungs. Feel your diaphragm drop.
- Create the vacuum: Hold your breath after exhaling and pull your stomach inward and upward, as if trying to press your navel against your spine. Your ribs should slightly expand.
- Hold: Maintain this position for 5-10 seconds (gradually increasing to 20-30 seconds). Do not breathe during this time, keeping your stomach sucked in.
5. Returning to the Starting Position
- Release the vacuum: Relax your abdominal muscles and take a slow breath in through your nose.
- Repeat the exercise 3-5 times, gradually increasing repetitions.
6. Common Mistakes to Avoid
- Do not tense your shoulders and neck-they should remain relaxed.
- Do not pull in your stomach abruptly or with force.
- Do not hold your breath too long, especially if you feel discomfort.
7. Practice Recommendations
- Perform the vacuum daily for the best results.
- Start with short holds and gradually increase the duration.
- Listen to your body: If you experience dizziness or discomfort, stop and rest.
The stomach vacuum is an effective technique for strengthening the core muscles, improving posture, and optimizing internal organ function.
How to Perform the Nauli Churning Motion: Step-by-Step Instructions
Mastering the Basic Techniques
Before attempting the full churning motion, you must master the following elements:
Stomach Vacuum:
- Take a deep breath in through your nose.
- Fully exhale through your mouth, removing all air from your lungs.
- Hold your breath after exhaling and pull your stomach inward, lifting it upwards.
- While holding your breath, try to push the central abdominal muscle forward by contracting the rectus abdominis.
- To do this, shift your body weight onto your hands placed on your thighs.
Nauli churning strengthens abdominal muscles, improves internal organ function, activates digestion, and restores energy balance. Start practicing today!
How to Perform the Nauli Wave Motion: Step-by-Step Guide
Starting Position
- Stand upright with feet shoulder-width apart.
- Slightly bend your knees and lean forward.
- Place your hands on your thighs, just above the knees, for support.
Mastering the Basic Techniques
Before attempting the wave motion practice:
1. Stomach Vacuum
- Take a deep breath in through your nose.
- Fully exhale through your mouth, pushing all air out of your lungs.
- Hold your breath after exhaling and pull your stomach inward and upward, creating a vacuum.
2. Isolating the Rectus Abdominis (Churning Motion):
- While holding your breath, push the central part of your rectus abdominis forward.
- Shift your body weight onto both hands placed on your thighs.
Performing the Nauli Wave Motion
1. Creating the Vacuum:
- Perform the stomach vacuum by pulling your stomach inward and upward.
2. Transition Between Sides:
- Shift your weight onto your left hand, isolating the left side of your abdominal muscle.
- Then smoothly shift your weight onto your right hand, activating the right side of the muscle.
- These movements should be slow and fluid, making the muscles “flow” from one side to the other.
3. Creating the Wave:
- Try alternating the activation of the central, left, and right parts of the rectus abdominis in sequence.
- This will create a “wave” effect, making the abdominal muscles appear to rotate in one direction.
4. Moving in the Opposite Direction:
- Once you master the wave in one direction, try performing it in reverse.
5. Breathing:
- Perform the wave while holding your breath after fully exhaling.
- When you need to inhale, stop, relax your muscles, and take a slow breath in through your nose.
The Nauli wave is not just a way to strengthen the abdominal muscles-it is a powerful technique for improving internal organ function, stimulating circulation, and activating energy flow. With regular practice, you will achieve incredible results!
