Abdominal Churning

The Pradipika calls nauli the crown of the cleansing practices, describing it as kindling digestive fire and correcting the disorders of the abdomen. It is performed after the breath has been fully exhaled and the belly drawn in, so the muscles can be isolated and rolled side to side.

Nauli requires and develops fine voluntary control of the rectus abdominis and deep abdominal wall, and produces large swings in intra-abdominal pressure. It is a genuine skill practice; the pressure changes are also why it is contraindicated where the abdominal wall or pelvic floor is compromised.

1. Stand with the feet apart, knees slightly bent, hands on the thighs.
2. Exhale completely and hold the breath out.
3. Draw the abdomen up and back to establish uddiyana bandha.
4. Contract the central abdominal muscles so they stand forward as a vertical ridge.
5. Roll the ridge to the left, then to the right, a few times.
6. Release, inhale slowly, and rest before repeating up to three times.

Avoid in pregnancy and for several months after childbirth or abdominal surgery. Not for hernia, ulcers, high blood pressure, heart disease, glaucoma, or during menstruation. Empty stomach only.