Nauli Kriya: How to do the Yoga technique that works the abdomen

One of the goals when starting to practice yoga and the purification of body and mindwhich involves eliminating everything that is not part of who we are in essence.

When the focus is on physical purificationthere is a set of six techniques called shat karma (the six actions), divided into three wet and three dry techniques.

Among the droughts, one of them is aimed at purifying the organs of the abdomen, that is, the viscera, one of the most important areas of the body for our health. The technique in question is called Nauli Kriya and we will show you step by step how to do it.

Purification in Yoga is possible from the first practice, as you generate heat. Heat activates the circulatory and lymphatic systems, protects muscles and joints, massages the viscera through bending and twisting.

In addition, it purifies the mind by keeping it focused on the here and now, preventing inopportune thoughts and emotions from appearing.

When we talk about purifying the mind, we are also talking about the gut. The intestine is the part of the body where we have the most neurons after the brain. In addition, this organ has such an important function that it influences the endocrine system (hormones), the nervous and immune systems.

In the practice of Yoga, there have been some important exercises aimed at the health of this region for a long time.

Nauli Kriya: what is it and how to do it?

Nauli Kriya is an exercise done by sucking with empty lungs that projects the abdomen inwards and over the ribs creating pressure against the organs (see below).

To do Nauli Kriya one must first do Udhyana Bandha, a suction with empty lungs that projects the abdomen inwards and over the ribs creating pressure against the organs.

Soon after, to perform the Nauli Kriya, a wave movement is made with the rectus abdominis muscles to massage the viscera (sequence below).

Imagine the stimulation that Nauli Kriya causes the visceral organs with this pressure and movement!

Some of the effects are a great stimulus on the liver, spleen, pancreas, bladder, kidneys. However, the main and most important thing is cleaning the stomach, large and small intestines.

Furthermore, a balanced intestine is also a reflection of a good mood. Unregulated, communication with our brain takes place on a two-way street through the vagus nerve, a nervous structure that passes through the chest and connects the gastrointestinal system to the head.

This week the actor Cauã Reymond published a photo on his Instagram doing the Udhyana Bandha together with a breathing technique, which surprised many people, as it is something visually different.

How to practice Nauli Kriya

Do you want to learn how to do this technique at home and enjoy its benefits?

So follow me through the next few paragraphs as I’ll show you the difference between the two techniques and teach you how you can safely perform them, in addition to including them in your routine to enjoy their long-term benefits.

Guidelines for Practicing Nauli Kriya

There are 2 variations of the Udhyana Bandha: the Tamas (static) and the Rajas (dynamic). The first is done by sucking in the belly and holding it for as long as you can run out of air. The second is done by sucking in and then releasing the belly several times for as long as you can hold your breath.
Once you learn how to do Udhyana Bandha well, then start your Nauli Kriya training by isolating the rectus abdominis and then learning how to do the wave motion.
To perform these techniques, your stomach needs to be empty. So, the best time to practice is in the morning after waking up.
If you have eaten, wait at least two hours. Exercise is safe, but on a full stomach it can cause congestion.
These techniques help to stimulate the peristaltic movements of the intestine, improving its functioning and helping to eliminate everything that the body does not metabolize and that can cause illness and constipation. If you have a lot of gas and it starts to hurt, stop the exercise.
Performing both Udhyana Bandha and Nauli Kriya will be done with empty lungs and for as long as you can hold your breath.
Don’t worry if you can’t stay long with empty lungs. With practice it gets easier.
What causes the belly to be sucked inwards is a process of negative pressure from the diaphragm, the main breathing muscle. When trying to breathe in with empty lungs, your diaphragm is pulled up (not down like you do when you breathe). Through a vacuum action, it sucks in the muscles of the abdominal wall, pressing the viscera against the back.
That’s why it’s important that you keep your abdominal muscles relaxed. If it is contracted, the belly will not sink into the ribs and press against the viscera.
Remember that good execution takes practice. As you run it daily, even just a few times, the benefits will be felt in the long run.

Nauli Kryia: how to do it?

Step One: Learning the Tamas Udhyana Bandha

Standing, support your hands on your thighs by placing your weight on your arms and keeping your back semi-flexed forward;
Inhale deeply and then release all the air from your lungs;
With empty lungs, hold your breath and without letting the air in, push as if you want to pull in air.

If you have difficulty holding your breath, cover your nose and mouth with one hand while doing this exercise.
At this point you should feel a pressure in your belly that will be sucked into your ribs. Don’t worry if it still doesn’t go in too far, with practice it will get better.
When your breath runs out, just inhale 2 or 3 times to catch it. Do between 5 to 10 rounds.

Second step: rajas Udhyana Bandha

Standing, support your hands on your thighs by placing your weight on your arms and keeping your back semi-flexed forward;
Inhale deeply and then release all the air from your lungs. With empty lungs, hold your breath and without letting the air in, push as if you want to pull in air.At this point, you should feel a pressure in your belly that will be sucked into your ribs.
As soon as your belly goes in, relax letting it go and then pull it back in again. Do this as many times as you can while your lungs are empty.
When your breath runs out, just inhale 2 or 3 times to catch it.
Do between 5 to 10 rounds.

Third step: training Nauli Kriya

To train Nauli Kriya, you must first learn to isolate the muscles of the rectus abdominis. Follow the steps below to train.

Standing support, hands on thighs placing the weight on the arms and keeping the back semi-flexed forward;
Inhale deeply and then release all the air from your lungs. With empty lungs, hold your breath. Without letting air in, push as if you want to suck in air.
At this point, you should feel a pressure in your belly that will be sucked into your ribs.

Now press your right hand hard against your right thigh. As you do this, if your belly is well projected inwards, the right side of the rectus abdominis should protrude outwards.
Then repeat the same process by pressing your left hand against your left thigh.
Repeat this procedure several times until you run out of breath. Then just inhale 2 or 3 times to catch your breath and repeat.
Do between 5 to 10 rounds.

Fourth and Final Step: Performing Nauli Kriya

Standing, support your hands on your thighs by placing your weight on your arms and keeping your back semi-flexed forward; Inhale deeply and then release all the air from your lungs. With empty lungs, hold your breath and without letting the air in, push as if you want to pull in air. At this point you should feel a pressure in your belly that will be sucked into your ribs. Now press your right hand hard against your right thigh. As you do this, if your belly is well projected inwards, the right side of the rectus abdominis should protrude outwards.

To make a undulating and synchronized movement now, press with both hands on both thighs. Thus, the two rectus abdominis will be projected outward. Then, press your left hand against your left thigh, projecting your left rectus abdominis outwards. Repeat this procedure until your breath runs out. Then just inhale 2 or 3 times to catch your breath. Do between 5 to 10 rounds.

Following this sequence and including this exercise in your daily routine, you will already feel the benefits right from the start and in the long term on your health as a whole.