Pranayama – Nauli Kriya (TPM) - Living Room Yoga

Pranayama – Nauli Kriya (TPM)
Do 10 or more repetitions of the following steps.
Steps for Beginners
• Stand with feet slightly wider than hip width with hands on the thighs.
• In exhale, draw the navel to the spine.
• On inhale smoothly relax the abdominal muscles.
Steps for Intermediate Practice
• This practice involves the sequential contraction of the abdominal muscles
from side to side.
• In standing, lean forward with your hands on your thighs,
• Exhale and hold the breath out.
• Press the abdominal wall toward the spine.
• Draw the diaphragm up under the ribs.
• Still holding the breath out, strongly contract the rectus abdominal
muscles, the two midline abdominal muscles (“6-pack”).
• On inhale smoothly relax the abdominal muscles.
Steps for Advanced Practice
• Once the intermediate practice is mastered practice contracting one side
and then the other to get the side-to-side rolling effect.
• Be sure to work in both directions.
Go to http://www.himalayaninstitute.org/yi/Article.aspx?id=3341 for a video
demonstration.
Benefits
• Activates the deep abdominal muscles.
• Stimulates the digestive system.
• Tones the nervous system. A beginner version of agni sara is to contract
the abdominal wall, drawing the navel to the spine on the exhale, and
smoothly relax on the inhale.
Contraindications
• Hernia
• Pregnancy
• Hypertension
• Heart disease
• Ulcers
• Gastrointestinal ailments
• Pain when or after practicing

References
Anderson, Sandra, http://www.himalayaninstitute.org/yi/Article.aspx?id=3377.
Anderson, Sandra, http://www.himalayaninstitute.org/yi/Article.aspx?id=3341.
http://www.nauli.org/