Nauli – Mastering the technique

In this video, we will combine all the previously learned Nauli techniques in order to perform the technique also known as the “belly wave”.

To perform Vama and Dakshina Nauli, start by standing on the mat with your legs apart, bending your knees and resting your hands on them. Then take a slow breath in through your nose and a quick, powerful exhale through your mouth. At the same time, holding your breath after exhalation, perform Uddiyana Bandha. Then slightly raise your right or left hand to select the desired muscles and move the “wave” to the left or right. End the practice by inhaling and relaxing the Uddiyana Bandha.

There are also advanced techniques that include “belly churning”. They are produced by alternately performing Vama and Dakshina Nauli without rest. Gradually, you can increase the number of rotations in each direction.

Nauli is a yoga practice that helps to strengthen the abdominal muscles and improve digestion. However, it is important to practice it safely and with care. You should follow the recommendations and avoid the technique if you have certain medical conditions. It is recommended to practice the technique on an empty stomach, preferably in the morning before breakfast. It is not recommended to practice Nauli if you have heart disease, umbilical hernia, high blood pressure, gallstones or peptic ulcer. Also, the technique should not be practiced during pregnancy. However, on the contrary, it is recommended to strengthen the abdominal muscles after pregnancy after 4-6 months.

Do all exercises in your comfort zone. If you have acute pain, then there is no need to do this
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Be healthy 🫶
Best regards, Marianna Mansurova