After uddiyana is mastered, then central (madhyama) nauli is mastered. Then left (vama) nauli and right (dakshini) nauli are learned individually. Later all three are put together in a flowing sequence of abdominal churning and massage (nauli chalana).
Procedure
Standing with legs about hip width apart or wider, palms resting on lower thighs above the knees, find mulabandha. Bend the knees slightly while rotating the front top of the pelvis forward (anteversion of the pelvis) while not rounding the upper back. Take a few deep breaths. Then rapidly exhale all the breath through th enose with sustained external retention (bahya kumbhaka). Draw the navel region inward toward the lumbar spine allowing the anteversion of the pelvis (lumbar arch if any) to release and move into a natural retroversion, sinking the sacrum and tail bone. Resist hunching the shoulders toward the ears or rounding the upper back. Keep the back of the neck also long (jalandhara bandha). Allow the arms to assist in making the torso and back long off the pelvis, taking jalandhara bandha while increasing the space in the abdomen.
Keep the air held out externally (bahaya kumbhaka) and then bring the navel further in (straight back toward the spine) without lifting th enavel. This will create a hollow cavity in the belly toward the navel which has moved toward the spine. Keep the rib cage lifted and the scapula dropped in back toward the sacrum. This is uddiyana bandha, which is the first part of learning nauli and must be learned first. One must perfect uddiyana bandha before going on to nauli so not even a hint of strain appears.
Madhyama or Central Nauli
After a deep nauli has been mastered, then one can move to central nauli. From a deep uddiyana bandha, then press teh hands down on the thighs equally while still drawing in the navel, so that there is formed a vertical central protrusion on the medial line throughout the abdomen contracting and isolating the rectus abdominal muscles. This is central (madhyama) nauli. Hold as long as comfortable and then resume normal breath.
For many people central nauli is the most difficult, so feel free to also try left and right nauli. It is difficult to describe in words. Central, left and right nauli can only be learned only after uddiyana bandha is mastered. While left and right nauli are not deeply efficient without first mastering central nauli. Left and right nauli are performed by holding a full uddiyana bandha, then drawing the belly in to one side while pushing out the opposite side. Direct the process by gently pressing down with the right arm to press out the right column of the rectus abdominal. Then sequentially use the left arm to help direct the pressing out the left abdominal muscles. Then combine these motions left, central, right, central, left, central and so forth with the breath held out (bahya kumbhaka). Know that begining action comes from the first drawing in uddiyana bandha to one side, then the pressing out follows. After a little practice, a smooth rolling motion or churning is easily achieved.
Benefits
Nauli massages, invigorates, and tones the abdomen and intestines aiding both digestion and elimination. Traditional yoga therapy considers nauli to generate heat in the body, stimulating digestive fire (agni) helping to remove toxins, increasing digestive fire, stimulates the immune system, removes lethargy and aids in the remediation of diabetes. Nauli helps create flow and warmth in the manipura (navel) chakra and aids in creating a feeling of self confidence, strength and well being. Nauli also works on the pranayama and manomay koshas strongly, creating mental clarity and power.
Precuation
Never strain or hold the breath so that you must gasp for breath. There should not be any pain. Always practice on an empty stomach (wait at least four hours after a heavy meal). Best done in the morning. Do not do if suffering from advanced abdominal injuries, like hiatus hernia, bleeding ulcers (peptic or duodenal), ulcerated collitis, etc. For other abdominal conditions, see a yoga therapist. In yoga therapy, nauli is recommended for many ailments of the abdomen as well as for diabetes.
