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NAULI KRIYA (MANIPULATION OF THE ABDOMINAL MUSCLES)  Plate 9  Plate 10  Plate 11  Plate 12 When the student is able to do the uddiyana bandha or abdominal contraction perfectly, then only is it possible to practice this exercise. For beginners, it takes some time to master this, as various abdominal muscles have to be brought under control. This is intended for regenerating, invigorating, and stimulating the abdomnal viscera and the gastrointestinal or alimentary system. TECHNIQUE: Here also the same technique of uddiyana bandha should be applied. While standing, practice uddiyana abdominal contraction first; while in this position, allow the center of the abdomen to be free by contracting the left and right sides of the abdomen. This position will bring the abdominal muscles in a vertical line. This is madhyama nauli (central contraction). After mastering the central nauli, the next step is to get control over the left and right muscles of the abdomen separately. This is known as vama and dakshina nauli (left and right contraction). The technique is the same as the central one, except that one has to apply more pressure on the thighs with the hands. If the left side is contracted, then the left hand presses on the thigh, the trunk bending slightly forward and to the left. The opposite applies to the right side. All these processes of uddiyana, central, left, and right nauli are called churning or rotating of the abdominal muscles. This churning of the abdominal muscles is done in a quick succession of manipualting the adbominal muscles from the central nauli to the left and then to the right with uddiyana bandha. All the above processes combined bring wonderful control over the abdominal muscles. The success of these excercises depends on the abdominal muscles. Before practicing uddiyana and nauli, one has to lose excess fat by otherYogic excercise mentioned in this book. It is an interesting study to see the two types of abdomen. In some cases abdominal muscles are very tight, whether there is fat or not. Those who have this type of abdomen find it very difficult to practice this until they loosen their muscles. In the second group, persons who have rather loose muscles can control them in a short time. BASTI (CLEANING OF THE LOWER INTESTINES) The large intestine is divided into the cecum, ascending colon, transverse, descending, and sigmoid colon and rectum. The cecum is a pouch hanging downward at the junction of the ileum and colon. The appendix is attached to the cecum. The ascending colon extends from the cecum to the underside of the liver, where it bends and becomes the transverse colon. The transverse colon crosses the abdomen, bends, and becomes the descending colon. Between the descending colon and the rectum is the sigmoid colon. The rectum begins from the end of the sigmoid colon and the canal continues beyond the rectum proper as the anal canal. Mass movements occur in the colon. These are secondary to the peristaltic waves in the small bowel. In man the pelvic colon becomes filled with feces from below upward; the rectum remains empty until just before evacuation. It takes about twenty-four hours for waste material to reach the rectum. The products of digestion are practically absorbed by the time food has reached the end of the small intestine or ileocecal sphincter. However, if an individual eats large quantities of fruits and green vegetables, much of the unabsorbed food reaches the large intestine. A small amount of this may be absorbed by the large intestine and the rest passes out with the feces. The absorption of any food substance by the large intestine is much slower than by the small intestine. After giving an enema, a certain amount may in some cases enter backward into the small intestine and become absorbed. Persons with constipation and other intestinal ailments are advised to practice cleaning of the lower colon by a natural method, known as basti. TECHNIQUE: The basti process of cleaning is done by creating a vacuum in the intestines by which water is drawn to the lower colon. We all know the purpose of an enema and how it is operated. The difference between the enema and basti is that the former is caused by water pressure, and the latter by creating a natural vacuum without any external means. The vacuum is created by the nauli kriya through the central manipulation of the abdominal muscles as described elsewhere in this book. Sitting in a tub of water and practicing nauli creates a vacuum by which water is drawn to the large intestine. To keep the sphincter muscles open, insert a small tube about four inches in length into the rectum. As soon as the water is drawn, the tube should be removed and then, with a few abdominal churnings (nauli), the water is thrown out from the large intestine with mucus and other waste products. This cleaning strengthens the abdominal muscles, cures urinary and digestive disorders, and chronic constipation. From the moment of birth until death, the question of the daily bowel movement is very important. Chronic constipation might produce various ailments and, therefore, it should be checked. Causes of constipation are: 1. Failure to pay attention to the desire for bowel movement. 2. Lack of enough residual material to form stool to excite activity. 3. Lack of sufficient vegetables and fruits in the food. 4. Lack of fluid by not drinking sufficient water. 5. Muscles necessary for expelling the bowel contents are too weak to act. 6. The habitual use of purgatives is a frequent cause of constipation. Owing to irritation, the colon becomes contracted and tight or the colon becomes too weak by overstimulation. The laxative medicines of today, which come in such tempting forms as candy and chocolates, should be avoided altogether. Frequent use of such laxatives by children is the main source of stubborn constipation in later years. Individuals resort to different methods to relieve constipation. Just as the colon can be abused with laxatives, so can it be abused by irritating enemas. In the practice of basti or yogic cleaning of the bowels, there is no such irritation. Here water is drawn to the colon by the vacuum created by the abdominal contraction; hence there is no damage or over filling with water. Moreover, it is absolutely natural. The basti cleaning may be practiced once in a week or twice monthly. This is the last exercise in Yogic cleaning. With these yogic cleaning processes, we can eliminate almost all the poisons from our bodies. Now we shall proceed to the second stage in Yoga practice, that of the Yogic exercises. YOGIC EXERCISES Previous Page Back to Workshop Intro Page |