Y ogasanas, Bandha and Kriya 427a large wave or surge, conveys some idea of the process of Nauli
where the abdominal muscles and organs are made to move laterally and
vertically in a surging motion. Nau means a boat and li to cling to, lie
on, hide or cover. The pitching of a boat on a stormy sea conveys some
idea of the process of Nauli.
Nauli is a kriya or process and not an asana. Care should be observed
in its performance, otherwise the process leads to numerous diseases.
It is not, therefore, recommended for the average practitioner. First
master Uddiyana Bandha before attempting Nauli, which is described
in the Gherunda Samhita under the name Lauliki.Technique
r. Stand in Ta<;Iasana. (Plate I)- Spread the legs a foot apart, bend slightly at the knees and stoop
forward.
3· Place the hands with the fingers spread wide on the thighs just
above the knees.
4· Lower the head until the chin rests in the notch between the
collar-bones on the top of the breast-bone.
5 · Inhale deeply, then exhale quickly so that all the air is forced from
the lungs in a rush.- Hold the breath (without any inhalation). Pull the whole ab
dominal region back towards the spine.
7· The area between the pelvic rim and the floating ribs on both sides
of the abdomen should be made passive to create hollowness there.
At the same time push tJ:le abdominal recti forward. (Plate 595 front
view; and Plate 596 side view) - Maintain this position from 5 to IO seconds, according to your
capacity.
9· Relax the grip on the recti and go back to the position described
in para. 6 above.
IO. Relax the abdomen and inhale slowly.
I r. Take a few deep breaths. Repeat the cycle in paras I to Io above,
six to eight times at a stretch only once every 24 hours.- Practise Nauli on an empty stomach after evacuating the bladder
and bowels.