Enhancing the Benefits of Nauli with a Key Exercise for Abdominal Muscle Strength: Second Edition by Artem Orel - HTML preview

APPENDIX 1. Little Known Facts About Nauli

1. Nauli in Yantra Yoga

In Yantra Yoga (the Buddhist-Tibetan variation of Hatha Yoga), nauli is mentioned not as a shatkarma practice for balancing doshas but rather as a mudra with the purpose of directing prana into the sushumna channel. While many other Yantra Yoga methods serve the same purpose, nauli is distinct from all of them.

Dynamic nauli (rotation) is recommended to be done after holding the breath and moving the air down below the navel area based on subjective sensations. Since nauli is technically impossible to perform after a full inhalation, the inhalation should be very short. During the practice, one is instructed to visualize his/her body as a pillar of fire from which sparks fly out in all directions. According to the original text that has been handed down since the 8th century without change, this practice allows directing the karmic prana of the roma and kyangma (ida and pingala) channels into the space of the center channel.

Static madhyama nauli is mentioned separately from rotation as “establishing the central channel.” During its practice, “physical pleasure, heat, and spiritual experiences flare up like fire.” Madhyama nauli is done on an empty hold after full exhalation. It is assumed that a practitioner has already developed at least minor kumbhaka, meaning he/she can breathe comfortably in the following rhythm: inhale for 8 counts—antar kumbhaka for 32 counts—exhale for 8 counts—and an empty hold (bahir kumbhaka) also for 8 counts. When performing nauli during an empty hold separately from the described breathing cycle, it should be expected that the fixation of madhyama nauli will last about half a minute.

There is information in open sources that nauli is used in various types of Tibetan kum nye and trul khor yogas, as well as in the practice of Tummo. One source mentions the use of nauli in one of the trul khor practices as a means of controlling prana in the abdominal area.

2. Variations of Nauli for Imbalances of Vata (Air) and Kapha (Phlegm)

and Their Prevalence in Prakriti

In cases of imbalances of vata and its prevalence in the inherent constitution of the body (prakriti), static nauli (3-5 repetitions, each time until the need to inhale) may be more effective when coping with wind rather than rotation. If this is true, the reverse is likely as well: in cases of kapha imbalances and its dominance in prakriti, rotation (nauli kriya) may handle kapha better than static madhyama nauli. This does not exclude one of the variations but rather suggests which variation should be used more.

These considerations are in line with the ideas of S. Agapkin, who suggests that in cases of vata imbalances, static asanas without vinyasas may be more beneficial, possibly even with shavasana after each asana, while in cases of kapha imbalances, a static-dynamic mode with brief fixations of static positions may be more appropriate.

3. Unclassified Facts

 Many Indian scientists and yogis believe that people learned how to do nauli even before the

advent of writing. According to their view, yoga and ayurveda initially existed in oral form.

 In ayurveda, performing nauli was prescribed for treating gastrointestinal tract disorders

thousands of years ago (the age of ayurveda is estimated at 2500-5000 years). According to

its teachings, good health is impossible without good digestion, and disorders in its

functioning can lead to many seemingly unrelated diseases, such as diabetes, heart disease,

and cancer.

 According to research, 300 million people worldwide claim to practice yoga, with

approximately 10% considering themselves advanced practitioners. If it is assumed that only

advanced practitioners perform nauli, it can be estimated that around 30 million people

regularly perform nauli worldwide.

 Individual practitioners of Tai Chi, qigong, and Eastern martial arts have started to

incorporate nauli into their practices. These disciplines share a belief in the fundamental role

of the dantian in accumulating “qi” energy and applying it in daily life and training. Nauli

thoroughly works on the area of the dantian located four fingers below the navel.