Ana Forrest always includes at least one of these in all of her classes. The common between the three is that they are done after full exhalation and on holding the breath while moving the belly. I still find them difficult and get tired soon. From what I understood, the goal here is to stimulate the intestines and the digestive system and they should have detox and calming effect on the mind and body.
So, in my beginner mind rose of course the following question: in what are uddiyana bandha, Agni Sara and Nauli different? They looked pretty much the same to me...
According to this site:
"Nauli (which means "to churn") is a close cousin of uddiyana and navi kriya. The difference is that nauli is geared more toward purification and ecstatic activation of processes in the GI tract, an important element in the overall rise of the spiritual neuro-biology throughout the body. Nauli is part of the "shatkarmas," or cleansing techniques. We will be discussing those in a later lesson. Uddiyana and navi kriya are more vertical in the body, affecting the spinal nerve in particular, lifting from root to third eye. Uddiyana means, "to fly up." Navi kriya is about flying up much more, and integrating upper and lower body mudras and bandhas into a single whole body mudra. The results of this upward flying inner energy will be felt in every aspect of our practice and daily life."
OK, I have to admit that I'm still having difficulties getting the difference, but I guess this will come with practice.
It's confusing. That's why I created www.nauli.org ......
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