Page 9 - Lesson 19.xps

Shatkarma MODULE-5
Yogic Practices
Benefit: It helps in developing concentration. It strengthens the eye muscles.

ACTIVITY 19.2

Practise Tratak regularly for 15 days and write your results/ experience.

5) NAULI KRIYA
Note
It is the yogic exercise where the turning of the abdominal muscles take place.

Fig.19.4: Nauli Kriya

Method

1) Stand upright with two feet gap between legs.

2) Place both hands on the knees and lean slightly forward.

3) Look on the stomach and exhale completely to get in Uddiyan bandha.

4) Abdominal muscles will align and emerge out at the center of the abdomen.
It shapes like a naal (tube/stalk).

5) Try to rotate emerged abdominal muscles from right to left and then left to
right.

6) Placing these emerged abdominal muscles at the center of the abdomen is
termed as “Madhya Nauli”, at the right side it is termed as “Dakshin Nauli”
and at the left side it is termed as “Vama Nauli”.

Physical Education and Yog
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