Nauli kriya (Rectus Isolation)
Technique:
(Should be learned under supervision)
Ø Perform Uddiyana.
Ø Contract the rectus muscles and project them forward
in a thrusting movement. To make it happen, use the hands to push the hip back
and a forward movement with the back.
Ø The centre of the abdomen will come out. To isolate
the right or left rectus, bend a little to the isolating side. Relax the other
hand and depress the rectus on that side and allow it to be pressed in.
Contract the isolating side and exert pressure with that hand. Each rectus can
be completely isolate with the other completely depressed.
Ø People with hernia, renal disease should avoid this
exercise. Those with stomach ailments should increase pressure slowly.
Variations:
Ø There are 4 variations: Madhyama Nauli
(isolation of rectus abdominis) – this is the standard nauli; Dakshina Nauli
(isolation of right rectus) – this is the ability to move the right rectus
muscle into the abdomen while keeping the left constant, Vama
Nauli (isolation of left
rectus) – here this is the ability to move the left rectus muscle into the
abdomen while keeping the right constant, Nauli Kriya
(rotation of rectus abdominis) – this is the ability to rapidly alternate
between vama and dakshina
nauli, i.e. alternate
rapidly between the right rectus muscle and left rectus muscles.
Benefits:
Ø This exercise is very good for removal of digestive
ailments.
Ø Also brings voluntary control to all abdominal
muscles.
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