Looking after the Insides

UDDIYANA BANDHA and NAULI KRIYA

Uddiyana bandha and nauli are used to massage internal organs in the abdominal area and to stimulate the function of the alimentary system. They improve the overall digestive health and are beneficial for regulating bowel movements and stimulating digestion of food, absorption of nutrients and excretion. It is important to notice, however, that women who are pregnant or wishing to conceive should not be practicing uddiyana bandha or nauli. Always practice these on an empty stomach.

Uddiyana Bandha

"Pulling the abdomen back and making the navel rise is uddiyana bandha. It is the lion which conquers the egale, death."

(Hatha Yoga Pradipika)

Uddiyana bandha in this context is not the same as holding uddiyana bandha during asana practice. It is a practice which involves the sucking in and lifting up of the abdomen and stomach. It can be done while standing up, sitting or lying down. The suction massages the abdominal organs and stimulates circulation in this area of the body. Regular practice of uddiyana bandha brings alleviation to many digestive disorders, such as constipation and indigestion. It is also preparation for nauli which cannot be practiced without a strong uddiyana bandha.



How to perform uddiyana bandha:

Start off by lying down on the floor, legs straight or knees bent. Exhale all the air out of the lungs. Then take a false inhale, expanding the chest but without taking any air in and pull the stomach in and up to create a hollow space in the abdomen. Hold for a few seconds, then relax the abdomen and slowly inhale. This is one round. Rest for few more moments before doing another round. Start off with three rounds, and slowly build up to do ten rounds.

To do uddiyana bandha standing, stand with the feet just over hip distance apart. Slightly bend the knees and plant the hands on the thighs just above the knees, thumbs facing inwards and rest of the fingers facing outwards. Keep the back straight and the neck long. Fully exhale, then lower the chin down to the chest and raise the shoulders slightly. Take a false inhale as above and lift the stomach up. Hold, relax, inhale and rest for a while before another round.

Nauli

“Nauli is foremost of hatha yoga practices. It kindles the digestive fire, removing indigestion, sluggish digestion, and all disorders of the doshas, and brings about happiness."

(Hatha Yoga Pradipika)



Nauli is an advanced practice during which the rectus abdomini muscles are contracted and isolated. They are the two long muscles that run across the abdomen from right underneath the ribcage to the pubic bone. The first stage of nauli, after mastery of uddiyana bandha, is to pull the muscles together and push them out while the rest of the abdominanl area remains sucked in as in uddiyana bandha. This is called madhyama nauli. The second stage is the rotating of the rectus abdomini muscles, either from right to left, which is called vama nauli, or left to right which is dakshina nauli.

Nauli is good for the toning of the entire abdominal area. Its benefits include, as listed in Hatha Yoga Pradipika alleviation of “(…) constipation, nervous diarrhea, acidity, flatulence, depression, hormonal imbalances, sexual and urinary disorders, laziness, dullness, lack of energy and emotional disturbances”. It is especially beneficial for regulating and stimulating excretion and can be done as a daily practice for these purposes.

How to perform nauli:

Start off by practicing madhyama nauli. Perform uddiyana bandha from standing up as described above. Contract the rectus abdomini muscles to create an arch that runs vertically along the abdomen. While the rest of the abdomen is sucked in, the long muscles are pushed out. Hold for as long as you are able to comfortably hold the breath, relax and slowly inhale. After a couple of rounds try pulsing the muscles, meaning taking turns to push them out and suck them back in. This has to be done during the same external breath retention. At first you may only be able to pulse a couple of times before needing to inhale. Over time it is possible to speed up the movement and perform several dozen pulses.



The stomach churning is an even more advanced practice. The muscles are pushed out as in madhyama nauli, and then rotated from one side to the other. At first, perform madhyama nauli, and then try push the muscles out on one side of the abdomen. To isolate the muscles on the left side, for instance, put pressure onto the left hand and thigh without leaning over. Relax first before doing the same to the right side. Alternate between the centre (madhyama nauli) and left and right sides. Once control of the rectus abdomini has been established, start rotating the stomach from one side to another in a continuous stream of movement. Do as many rotations as you can during one breath retention, relax and do the same number in the opposite direction.

At the beginning the hips will be moving along with abdomen. As nauli becomes more controlled, it is possible to decrease some of the movement by standing with the bottom against the wall, which prevents the hips from moving. Ultimately the nauli can be practiced while sitting down in padmasana.

To see a video demonstration please click here

Words by Meri Erkkilä

Sources:

Maharishi Swatmarama(with commentary by Swami Satyananda Saraswati and Swami Muktibodhananda), 1998: Hatha Yoga Pradipika; Yoga Publications Trust, Munger, Bihar, India

Swami Satyananda Saraswati, 1996: Asana Pranayama Mudra Bandha; Yoga Publications Trust, Munger, Bihar, India

Yoga in the Kitchen

EATING A VEGETARIAN DIET



Be good to yourself and the world. Start off in your kitchen! Vegetarianism is not a new thing. But we now know more than ever about the health benefits of a mainly plant-based diet, and how and what to eat to keep fit and well. In this article I introduce some reasons which have affected my decision of choosing a vegetarian diet over a meat-based one and some basic nutritional guidelines and ideas for healthy, tasty vegetarian meals.

WHY VEGGIE?

1. Animal well-fare: The image of a cow roaming happily on a field is nowadays a myth rather than reality. Many domestic animals are bred to such proportions that it is hindering them from moving around freely. That is, if they have the space to move. Pigs and hens may never see daylight during their lives. The mass slaughtering of animals means death may become prolonged causing pain, suffering and stress to the animal, all of which are passed on to the meat section of the supermarket shelf!

2. State of the Environment: Following a vegetarian diet does indeed reduce our carbon footprints. Many farm animals are fed on grains that are fit for human consumption as well as high-protein foods such as soya to make them bigger, fatter and bulkier. Water and land resources are spent on producing feed for the cattle rather than producing food directly for humans to eat. Deforestation, release of methane, which is a powerful greenhouse gas, and degradation of land are all unpleasant side effects of livestock producing.

3. Health reasons: Increasing your daily intake of fruit and vegetables provides you with necessary vitamins, minerals and other micro-nutrients. Mainly plant-based diet also automatically provides more fibre, which is essential for good digestion. Eating a lot of red meat is known to increase the risk of heart disease and some forms of cancer. Aside from the physical benefits there are some psychological ones too. You may find that experimenting with vegetarianism may make you feel calmer, lighter and more grounded. Try it for a couple of weeks and see if you can notice a difference in your everyday life as well as on the mat!



WHAT’S RIGHT FOR ME?

Vegetarianism takes many forms. In everyday speech it is not uncommon to refer to someone who has fish but no other meat in their diet as a vegetarian or, more accurately, a pesco-vegetarian. This is a good place to start when thinking of making the transition from eating meat to being vegetarian. True enough, fish is packed with essential omega fatty acids that have been proven to improve cardiovascular health, this being only one of its assets. It is not, however, completely environmentally sustainable. Some species of fish are virtually endangered due to overfishing. At the same time, fish farming often requires more fish than it produces. This is because salmon, for instance, that’s being grown has to consume other types of smaller fish for nutrition.

Many vegetarians consume dairy produce and eggs. This is probably the most common form of vegetarianism. Eggs are a complete protein pack and also contain omega fatty acids but they are void of fibre. Milk and dairy produce are rich in calcium, which maintains bone health. Lacto-ovo-vegetarianism offers endless choices in the kitchen and you’ll not be short of recipes to cook.

Veganism means abstaining from any animal-based products. It takes some consideration to provide the body with all the necessary nutrients but with a little effort it is possible. Eating a versatile diet is the key. Combining different foods (pulses, grains, vegetables, nuts and seeds) means you are guaranteed a sufficient supply of vitamins, minerals, fats, carbs and proteins. Nowadays substitutes for milk, yoghurt and meats are widely available making it easier to follow a strictly plant-based diet. The only micro-nutrient not readily available in a vegan diet is B12 which should be taken as a supplement or in form of nutritional yeast.



There is no one way and we are all different in terms of what foods are most suitable. Through trying out different things you will find out what foods make you feel healthy and good. As you cultivate your awareness through your yoga practice, you may find yourself being drawn to foods you never thought of eating and giving up other things that used to be a part of your everyday diet. But if you have been a devoted carnivore, try something new for a change and start off with simply cutting down your intake of fish and meat to two or three times a week. Or go vegetarian/vegan for one week. Most probably you will feel a difference in energy levels and overall health (most definitely on the mat).

WHAT TO EAT?

Some key nutrients and where to get them:

Foods for protein: All different kinds of beans and lentils; tofu and tempeh (soya-based); seitan (gluten-based); nuts and seeds; quinoa.

Foods for calcium: Tofu; almonds; sesame seeds; soya, rice, almond and oat milk/yoghurt; pulses; green leafy vegetables; dried fruits especially figs. Vitamin D is vital in absorption of calcium. Sun is the key source but during winter months it is beneficial to use supplements.

Foods for iron: Beetroot; spinach and other dark leafy greens; nuts and seeds; tofu; wholegrain cereals such as wheat, oat, barley etc. Vitamin C supports the absorption of iron. Foods rich in calcium should not be eaten with foods rich in iron.



SIMPLE MEAL SUGGESTIONS:

Breakfast: Porridge (made with oat, barley or millet flakes) with fresh fruit, nuts, seeds and dried fruit; wholemeal bread with peanut/cashew/almond butter; muesli/granola with soya/rice/oat milk and fruit; poached or boiled eggs with wholemeal toast.

Lunch: Bean and vegetable soup with wholemeal toast and houmous; salad including leafy greens, two different pulses, a grain (quinoa, rice, millet, couscous) and fresh/steamed vegetables; sandwich made out of wholemeal bread, use houmous, guacamole, nutritional yeast or nut butters as spread and fill with fresh leaves, sprouts, grated carrots, sliced beetroots and a bean paste/seitan slices/tofu slices.

Dinner: Combine fresh and steamed vegetables; a grain, noodles or wholemeal pasta; 2-3 different pulses or tofu/tempeh and a dressing made of tomatoes, oat/soya cream or coconut milk. Use herbs and spices for flavor and toss with toasted nuts or seeds.

Snacks: fresh vegetables with houmous; dried and fresh fruit with nust and seeds; oatcakes with a nut spread; hadful of nuts and a small portion of cheese; soya/dairy yoghurt or silken (soft) tofu blended with berries and peanut butter; fresh fruit bar (such as Nakd or Trek).

Words by Meri Erkkilä

SOURCES:

www.vegaaniliitto.fi
www.wwf.fi
www.veganoutreach.org
www.vegansociety.com