THE SHAT KARMAS- NAULI Nauli Exercise Posture. apart. Exercise.

After exhaling completely draw up the stomach pressing down with arms draw up the abdominal muscles at the same time forcing the rectus abdominis to standout in isolation. Now exhale slowly while doing this exercise you look at the abdomen to see how far you have succeeded in the attempt. Failure at the initial stages should not discourage us. After 10 or 12 days practice we will be able to control the rectus abdomins. After doing this exercise we should take only gruel or rice pudding. Vama Daksina - Nauli (Left Nauli & Right Nauli) once we are successful in getting the rectus abdominis to stand out , lean on the left and it will move to the left or on the right and it will move in that direction. Then it will be easy to revolve it and make it move in circle. Once it is learnt make Stand with hands on knees, feet 12 inches

the rectus abdominis move three and a half circles to the left then and equal number to the right. This completes the exercise. Amand-avarta-vegena tundam savyapasovytah

Natamsa bhramayed-esa naulih siddhaih- Pracaksyate. (Sloka-33 - Hatayoga Pradipika- Part-II) Let the yogi lower the shoulder and move the rectus abdominis rapidly in a circular motion

Yoga

Sastra

says

(Sloka

No.30

ibid)

Mandagni-Sandipana-pacan-adi sand-aiva

sandhapikanandakari

Asesa-dos-amaya-sosani ca hatha-kriya maulir-iyam ca naulih Nauli is an excellent example of developing control over those muscles which we hardly use individually and about whose separate identity the majority of people are not even aware of. The rectus abdominis form the front linear wall of the abdominal cavity, is used with other muscles like the transverse us abdominis. The exercise of contracting the recti individually and independently really depends on a wilful dissociation of their functions from the other adjoining groups of muscles. Once trained in the method of individual motivation of these muscle masses of either side, great control can be acquired on the pressure dynamics of the abdomen. This rotation helps in the mobility of the various organs and increases the circulation

and the excretory system functions very nicely. It also provides a kind of massage of all abdominal regions.