Yoga with Abhishek

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Yoga with Abhishek Dr Abhishek Rathour is a international yoga teacher who conducts class for everyone.

The Sanskrit word uddiyana means 'to rise up' or 'to fly upward'.
This practice is so-called because the physical lock applied to the
body causes the diaphragm to rise towards the chest. Uddiyana is
therefore often translated as the stomach lift. Another meaning is
that the physical lock helps to direct prana into sushumna nadi so
that it flows upward to sahasrara chakra.

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Lean forward, protrude the abdomen and rotate (the muscles) from right to left with speed.
This is called nauli by the siddhas.
Nauli is the practice of contracting and isolating the re**us abdomini muscles.
In the Gherand Samhita it is known as lauliki. The root word
nala means the ‘navel string’ i.e. re**us abdomini muscles. It also means a tubular vessel. Lauliki comes from the word lola which means ‘to roll’ or ‘agitate.’
When the re**us abdomini muscles are rotated from left to right
(anticlockwise), it is called dakshina nauli. When they are rotated from right to left (clockwise), that is vama nauli.
When the muscles are pulled together and the middle group of muscles protrude, it is madhyama nauli.
Before attempting nauli you must be able to perform uddiyana bandha properly.
The re**us abdomini are the two long vertical muscles situated in front of the abdomen, which run from under the center of the ribcage near the diaphragm to the p***c bone.
Though these are the muscles you are manipulating in nauli, the external oblique and traverse abdomini are also utilized.
At first nauli is practiced with the hands just above the knees and the body bent forward. Once this is perfected you can practice in a more erect position, hands placed on the upper thighs.

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Fill a glass with warm water and add salt to the ratio of one teaspoon per half litre, ensuring the salt is well dissolved.
Stand comfortably and bend over the bowl of water.
Relax the whole body as much as possible in this position.
Scoop the water up in the palm of the hand and sniff it in through the nostrils.
Let the water flow down to the mouth and then spit it out.
Practise in this way several times.
Dry the nostrils properly as described for jala neti.
This completes the practice

Contra-indications: Those people who experience frequent
nasal bleeding should not perform these practices.

Practice note: Before attempting vyutkrama and sheetkrama
kapalbhati, the practitioner should be proficient in the
practice of jala neti.

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Stand in legs apart position
Take a mouthful of the warm saline water. Instead of
swallowing it, however, push it up and expel it through
the nose.
Practise in this way several times.
Dry the nostrils as described for jala neti.
This completes the practice. Sheetkrama kapalbhati may be
performed at any time of the day except after meals.

Benefits: Vyutkrama and sheetkrama kapalbhati remove mucus
from the sinuses and help to relax the facial muscles and
nerves. They rejuvenate tired cells and nerves, keeping
the face young, shining and wrinkle-free. Other effects,
both physical and spiritual, are the same as for jala neti
but intensified.

Join online yoga classes with "Yoga with Abhishek".
Call Us: +91-9758585902
Visit: B-53, Tamta Nivas, Prem Nagar Dehradun (UK)