Daily Practice Schedule & Weekly Strategy for Mastery of Nauli Kriya

Intermediate

Guided by the teachings of BKS Iyengar (precision, alignment) and K. Pattabhi Jois (dynamic integration, vinyasa krama)

Weekly Progression Strategy

Goal: Systematically integrate the Bandhas and preparatory kriyas to awaken Manipura Chakra (solar plexus) and master Nauli.
Duration: 12–16 weeks (adapt to individual capacity).

Phase Focus Key Practices
Weeks 1–4 Foundational Bandhas & Agnisara Kriya Master Mula Bandha, Uddiyana Bandha, Jalandhara Bandha. Refine Agnisara Kriya.
Weeks 5–8 Integration & Basic Nauli Combine Bandhas. Isolate rectus abdominis (Madhyama Nauli).
Weeks 9–12 Intermediate Nauli Lateral isolation (Vama/Dakshina Nauli). Refine circular control.
Weeks 12+ Advanced Nauli & Mastery Full circular Nauli (churning). Sustain with breath retention (kumbhaka).

Daily Practice Template (45 minutes)

Core Principle: “Nauli is born from the marriage of Uddiyana Bandha and Agnisara Kriya.” – BKS Iyengar

1. Preparatory Pranayama (10 mins)

A. Nadi Shodhana (Alternate Nostril Breathing)

  • Purpose: Balance ida/pingala, calm the mind.
  • Steps:
    1. Sit in Siddhasana (adept pose), spine erect.
    2. Close right nostril, inhale left (4 counts).
    3. Close both nostrils, retain (4 counts).
    4. Exhale right (8 counts). Repeat 5x.

B. Kapalabhati (Skull-Shining Breath)

  • Purpose: Ignite agni (digestive fire), strengthen diaphragm.
  • Steps:
    1. Rapid, forceful exhales (60–80 reps) via contractions of lower abdomen.
    2. Inhales passive. 3 rounds, 30-sec rest between.

2. Bandha Practice (15 mins)

A. Mula Bandha (Root Lock)

  • Anatomical Focus: Engage pelvic floor (pubococcygeus, levator ani).
  • Steps:
    1. Sit in Virasana (hero pose). Exhale fully.
    2. Lift perineum upward (as if stopping urination).
    3. Hold 5–10 sec, release. 8 reps.
  • *Advanced Nuance (Weeks 9+):* Sustain Mula Bandha during Uddiyana.

B. Uddiyana Bandha (Abdominal Lock)

  • Anatomical Focus: Retract transverse abdominis, lift diaphragm.
  • Steps:
    1. Stand, knees bent, hands on thighs. Exhale fully.
    2. Hold breath out, draw abdomen inward/upward.
    3. Hold 5–10 sec. 5 reps.
  • Iyengar Cue: “Imagine the navel touching the spine.”

C. Jalandhara Bandha (Chin Lock)

  • Purpose: Regulate prana in throat (vishuddha chakra).
  • Steps:
    1. Sit in Padmasana (lotus). Inhale deeply.
    2. Lower chin to sternum, lift chest. Hold 10 sec.

3. Agnisara Kriya (5 mins)

  • Purpose: Prime abdominal muscles for Nauli.
  • Steps:
    1. Stand in Uddiyana position.
    2. After exhale, rapidly pump abdomen in/out 20x.
    3. Release, inhale gently. 3 rounds.
  • *Advanced Nuance (Weeks 5+):* Sync pumps with Mula Bandha engagement.

4. Nauli Kriya Progression (15 mins)

Phase 1 (Weeks 1–4): Madhyama Nauli (Central Isolation)

  • Steps:
    1. From Uddiyana Bandha, contract rectus abdominis (central “rope”).
    2. Hold 5 sec. Release. 5 reps.
  • Jois Cue: “Engage the manipura like a warrior drawing a bow.”

Phase 2 (Weeks 5–8): Vama/Dakshina Nauli (Left/Right Isolation)

  • Steps:
    1. From Madhyama Nauli, shift weight to left leg to isolate left rectus.
    2. Repeat on right. 5x per side.

Phase 3 (Weeks 9+): Churning Nauli (Circular Motion)

  • Steps:
    1. From Madhyama Nauli, roll contraction clockwise (sun-wise).
    2. Reverse direction. 3x each.
  • Iyengar Precision: “Move the muscles, not the spine.”

Condensed Mastery Routine (30 mins)

*For advanced practitioners (Weeks 12+):*

  1. Nadi Shodhana + Kapalabhati: 7 mins.
  2. Bandha Triad:
    • Mula + Uddiyana (5-sec hold, 5 reps).
    • Jalandhara during retention.
  3. Agnisara-Nauli Fusion:
    • 20 Agnisara pumps → Madhyama Nauli (10 sec) → Circular Nauli x2.
  4. Savasana: 5 mins with ujjayi breath.

Anatomical & Energetic Insights

  • Manipura Chakra: Nauli stimulates this energy center, enhancing tejas (radiant vitality).
  • Transverse Abdominis: Strengthened via Uddiyana, this muscle stabilizes the lumbar spine during Nauli.
  • Apana Vayu: Mula Bandha redirects downward-moving energy upward, synergizing with Uddiyana.

Contraindications

  • Avoid during pregnancy, menstruation, or with:
    • Hiatal hernia, ulcers, hypertension.
  • Iyengar Wisdom: “Respect the body’s limits; mastery is a dance of discipline and surrender.”

“Let Nauli awaken the fire within, purifying body and mind. 🕉️

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