Nauli Kriya Progression

Nauli Kriya ≫ This exercise should belong to every morning routine. It stimulates the inner organs by shifting the abdominal wall from side to side. It has increasing effects on blood-circulation, o2-saturation, muscle-recruitment and peristalsis and it can be done either standing, kneeling, sitting cross legged or in lotus position. Progressions: 1. Full isolation of the abdominal wall (contract-hold-relax-repeat) 2. Isolation of each side (contract-hold-relax-change side-repeat). 3. Rotations from side to side as long as you can hold your breath |nstructions & cues: For isolating the adominal musculature you first have to breathe out fully. Then you hold your breath and suck in your stomach while slightly leaning forward so that your sternum points out as seen in the beginning of the video. Important is that you only use your diaphragm (breathing musculature) to pull in your stomach. abdominal muscle should remain completely relaxed for the moment. This may need some practice