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This exercise may be performed in a seated position, preferably Lotus, or it can be done standing
while leaning slightly forward with your hands braced against your thighs. It is best to have an
empty stomach.
Exhale completely, and, while keeping your lungs empty, expand your chest as much as possible.
This will suck your abdomen up to form a concave hollow under your rib cage. Hold this as long
as it is comfortable, and then inhale.
A variation of Uddiyana is to repeatedly expand and relax the chest while keeping the lungs
empty. Do however many repetitions come easily to you, although probably not more than forty.
while leaning slightly forward with your hands braced against your thighs. It is best to have an
empty stomach.
Exhale completely, and, while keeping your lungs empty, expand your chest as much as possible.
This will suck your abdomen up to form a concave hollow under your rib cage. Hold this as long
as it is comfortable, and then inhale.
A variation of Uddiyana is to repeatedly expand and relax the chest while keeping the lungs
empty. Do however many repetitions come easily to you, although probably not more than forty.
| Abdominal contraction (Uddiyana Bandha) |
When you have learned to do Nauli, you can work on isolating the right and left sides of the
abdominal muscles. I do this by beginning the contraction on one side or the other. Then I allow
both sides to contract. Then I relax the first side, and then the second. That's one.
Once you have developed this ability, you can flex your abdominal muscles in a continual back
and forth motion. Or you can do it in a cyclic repetition, right to left, right to left, or left to
right, left to right. When you have developed the stamina, you can do three sets of up to forty
repetitions.
abdominal muscles. I do this by beginning the contraction on one side or the other. Then I allow
both sides to contract. Then I relax the first side, and then the second. That's one.
Once you have developed this ability, you can flex your abdominal muscles in a continual back
and forth motion. Or you can do it in a cyclic repetition, right to left, right to left, or left to
right, left to right. When you have developed the stamina, you can do three sets of up to forty
repetitions.
| Manipulation of the abdominal muscles (Nauli) |
Once you have become reasonably skilled at performing Uddiyana, the next step is to learn to
isolate your abdominal muscles. While seated or standing with your chest expanded, use your
hands to find these muscles. After some experimentation, you should be able to let the muscles
flex while the rest of your abdomen remains in the hollow, sucked in attitude. Be patient.
Eventually you will be able to flex your abdominal muscles without using your hands. Do as
many repetitions are comfortable up to forty.
isolate your abdominal muscles. While seated or standing with your chest expanded, use your
hands to find these muscles. After some experimentation, you should be able to let the muscles
flex while the rest of your abdomen remains in the hollow, sucked in attitude. Be patient.
Eventually you will be able to flex your abdominal muscles without using your hands. Do as
many repetitions are comfortable up to forty.
| Watch a video of Nauli contractions. |
| Yoga for Carnivores by Jay Dyck |