Alila Seminyak at Bali offers Nauli Kriya, a yogic cleansing exercise that helps to stimulate and regulate the entire digestive system. Considered an advanced yoga practice, Nauli cleanses the internal organs and tones the abdominal region via a side-to-side rolling motion of the abdominal muscles. Nauli is conducted at the resort by an advanced practitioner with a deep understanding of yoga philosophy, well versed in Ayurveda, anatomy, physiology, meditation, and the six purification techniques of shatkarma. The experts at Alila explain a few more pranayamas their techniques, benefits and counter effects…
- Bhastrika
Sanskrit word Bhastrika means bellows. This breathing exercise resembles the blowing of bellows. Bhastrika is the excellent breathing exercise which we can practice slowly or fast as per our convenience.
Bhastrika Pranayama should practice normally 3-5 minutes twice a day in the fresh air. In this pranayama body gets the maximum amount of oxygen due to complete inhaling and exhaling breathing.
Technique
1. Sit comfortably on flat ground. Those who can’t sit on ground can sit on chair because this pranayama is related to the breath.
2. Take a deep breath through both nostrils and fill the lungs with air and then exhale with hissing sound.
3. Inhale deeply and exhale completely.
4. Do this for 2 min to 5 minutes max and see the result in a few days.
Benefits
1. It improves blood circulation.
2. Keep away the heart related problems.
3. Provide relaxation to body and mind.
4. Improves your concentration.
5. Helps to stronger the lungs.
6. Relive stress depression and hypertension.
7. Cures obesity and arthritis.
8. Calms the mind.
9. Cures throat infection.
10. Increases appetite.
11. Cure asthma, headache, migraine, neurological problems, depression, gastric problems.
Precautions
We can do this pranayama by slowly, medium and fast way. Those suffering from lungs and heart problems and high blood pressure can perform slowly. Practice under expert guidance.
- Kapalbhati
Kapalbhati pranayama is very effective in curing stomach disorder, obesity, digestive disorder and many problems related to stomach. Those trying to loose weight can practice Kapalbhati regularly and see 100% results. lets see its benefits and how to do kapalbhati Pranayama.
Technique
1. Sit on the flat floor and fold your legs. keep the spine straight and close the eyes.
2. Keep the right palm on right knee and left palm on left knee.
3. Now take a deep breath and exhale with all your force so your stomach will go deep inside.
4. When you exhale with hissing sound try to think that your disorders are coming out of your nose.
5. Do not stress on inhaling. Inhalation should not involve any effort. Inhaling will be done automatically after each exhaling.
6. Repeat these steps for 5 minute and take rest. You can increase the time for 15 – 30 minutes.
Should not practice very fast. Speed of practice should be medium
Benefits
1. It improves the function of the lungs and other respiratory system.
2. Improves the function of reproductive system. Cures erectile dysfunction naturally.
3. Improves the function of pancreas. Helps to produce insulin hormone naturally.
4. It removes toxins from the body and helps to clean the internal system.
5. Calms the mind and bring stability in mind.
6. Very effective in weight loss.
7. Cures breast cancer.
8. Helpful in reducing weight (Belly fat).
9. Keeps depression away and brings positive thoughts.
10. Helpful in curing respiratory diseases as asthma, allergies, and sinus.
11. Cure for constipation, acidity, diabetes, Asthma and all kinds of Respiratory troubles, sinus and even hair loss.
12. Cures kidney problems and lower down the high creatinine level.
13. Improve the function of kidneys.
Precautions
1. Those are heart patient should do this slowly while exhaling. You can do kapalbhati pranayama in morning or evening both the time, but keep in mind that you should do this on empty stomach.
2. Pregnant women should not do this.
3. High blood pressure patient should practice kapalbhati at a slow rate. Means 3 exhalations per 5 seconds and force of exhalation should be reduced.
4. Practice pranayama in the supervision of an expert yoga teacher after informing about your whole health.
5. Those women’s, feel comfortable practicing pranayama during periods, can go ahead otherwise avoid it.
- Bahya
In this pranayama the breath is kept outside during the practice so it is called Bahya Pranayama. Bahya means “outside”. It should be done after kapalbhati pranayama
Technique
1. Sit in pose of Padmasana or Siddhasana.
2. Take a deep breath and exhale completely (breath out) to evacuate lungs as much as possible.
3. Hold your breath and touch your chin to the chest is called (Jalandhar Bandha or Throat lock). By pulling your stomach in and up under the rib cage such that the stomach and back seem to touch each other from inside. It is called (Uddiyana Bandha). Lift the muscle from groin area is called (Mulabandha or Root lock).
4. Hold this three bandhas for some time as much you can 10-15 seconds then breathe in deeply to release these three locks.
5. Repeat Bahya pranayama for 2-5 minutes daily.
Benefits
1. Constipation, Acidity, Gastric problem, Hernia cure completely
2. Problems related prostate get cure.
3. Cures problems related reproductive organs.
4. It is beneficial in diabetes also.
5. Urine and sperm related problems get cure completely.
Precautions
1. Pranayama should be done on empty stomach having gap of 5 hours between practice and your meal.
2. Those suffering from heart problem, blood pressure and cervical colitis should not practice. They can control this by practicing other asana and pranayama. Practice under expert guidanace.
3. Women should not practice bahya pranayama during period.
- Anulom – Vilom (Nadhi Sodana)
Anulom Vilom pranayama is one of the excellent breathing exercises which is also know as Nadi Shodhana.
It is very effective to purify mind and body. Regular practice offers energy in the body and releases stress and anxiety. It should be practiced in the morning in the fresh air with empty stomach.
Technique
1. Sit comfortably on flat ground. Those who can’t sit, can sit on chair because this is related to the breath.
2. Now close right nostril with right thumb and breathe from left nostril. Then close left nostril with middle and ring finger and breathe out from right nostril.
3. Now breathe in deeply with right nostril and then close right nostril and breathe out deeply with left nostril. Do the repetition.
4. Do this for 5-10 minutes.
5. Keep in mind that your breathing should be up to the lungs and not in the stomach.
Benefits
1. It improves blood circulation.
2. It calms your mind.
3. Keep away the heart related problems
4. Provide relaxation to body and mind.
5. Regular practice of anulom vilom breathing exercise cleanses, strengthens and tones your nervous system.
6. It improves your concentration.
7. Excellent for glowing skin.
8. Helps to improve function of your lungs.
9. Helps to prevent diabetes and keeps diabetes under control.
10. Remove blockage of arteries.
11. Relive stress depression and hypertension.
12. Cure Asthma, headache, migraine, Neurological problems, Heart blockage,depression, gastric problems.
Precautions
1. Practice under expert guidance. Pregnant women should practice Anulom Vilom but over straining should be avoided.
2. Anulom vilom pranayama should be practiced on an empty stomach.
3. It should be done in the morning or evening or both. If you don’t have time in the morning or evening, you can do it at your convenience.
4. Make sure that you practice anulom vilom pranayama 4-5 hours after having your food.
- Nauli
Nauli is the practice of churning the abdominal muscles to the left and right repeatedly. Rotation of the muscles, clockwise as well as anti-clockwise is also practiced. This tones up all the organs in the abdomen and removes digestive disorders. It is a difficult practice in the beginning and may take a few months to master. The process involves isolating the ‘Abs’ muscles (also called the rectus abdominus muscle) on both sides of the abdomen and then using it to move and churn the internal organs. This improves the functioning of all organs in the abdomen. The four forms of Nauli practiced areVama Nauli (using left Abs muscles), Dakshina Nauli (using right Abs muscles), Madhya Nauli (using both Abs muscles) and churning (rotation – clockwise as well as anti-clock wise) of the Abs muscles.
Technique
- Stand upright with legs slightly apart.
- Inhale deeply through the nose.
- Exhale through the mouth and bend forward, keeping the back straight. Bend the knees slightly and place both hands on the thighs. Draw in the muscles along the sides of the abdomen and at the same time contract the muscles that run parallel to each other in the centre of the abdomen (Rectus abdominus). In this way a strong suction effect is produced within the whole abdominal cavity.
- When the impulse to inhale occurs, stand upright again and inhale.
- This process can be repeated 5-6 times, or for as long as there is still power in the abdominal muscles.
- After practicing for some time, it is then possible to move the Rectus abdominus from right to left, then left to right and also later, to move these muscles in a circular motion.
Benefits
Nauli strengthens the abdominal muscles and massages the intestines and organs of the lower abdomen. It regulates blood pressure and has a preventative effect against diabetes. Helpful for heartburn and skin diseases (acne).
Nauli is one of the best exercises for our health, due to the stimulation and regulating effect upon the entire digestive system. Many illnesses have their origin in the digestive system: headache, skin diseases, sometimes also Cancer. Toxic substances and waste products that have not been excreted in a timely manner, are stored in the body – this is the cause of these
Precautions
Practice on an empty stomach. Do not practice during pregnancy or if kidney or gallstones are present.
- Agnisara Kriya
Technique
- Stand upright with legs slightly apart.
- Inhale deeply through the nose. Exhale through the mouth and bend forward, keeping the back straight. Bend the knees slightly and place both hands on the thighs. Draw in the muscles along the sides of the abdomen and at the same time contract the muscles that run parallel to each other in the centre of the abdomen (Rectus abdominus). In this way a strong suction effect is produced within the whole abdominal cavity.
- When the impulse to inhale occurs, stand upright again and inhale.
- This process can be repeated 5-6 times, or for as long as there is still power in the abdominal muscles.
- After practicing for some time, it is then possible to move the Rectus abdominus from right to left, then left to right and also later, to move these muscles in a circular
Benefits
Agnisara Kriya activates the Manipura Chakra and awakens the “digestive fire”. It has a stimulating effect on metabolism, strengthens the immune system and is helpful for diabetes.
Precautions
Only practice on an empty stomach. Do not practice this technique during pregnancy, menstruation or after any abdominal operation. Consult a Doctor before practicing this technique if there is any disease of the intestine or pancreas.
Once the abdominal muscles have been strengthened for a few weeks through the practice of Agnisara Kriya, then one may begin to practice Nauli.
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