Place your hands on your knees and stand on your feet, keeping them about one foot apart. For the first few days, exhale your breath and do Kumbhaka while practicing Uddiyari Bandh in this position. After this, put a little weight of your body on your hands and leave the belly in a loose position while stretching it a little towards your chest. Then try to make a tube sort of shape in the middle of your stomach. After a few days practice, you will be able to perform this without any difficulty, provided you take light meals and keep your stomach clean.

While the Nauli has been formed in the middle of your stomach, press with your right hand. You will see that the Nauli will move towards the left of your stomach. Similarly, if the left hand is pressed, the Nauli will move towards right. In this way, Nauli can be moved from left to right and from right to left.

When you have had sufficient practice, move the Nauli right and left with speed.

Note: All kriyas of Nauli are to be performed after exhaling and in Bahya Kumbhaka.

Advantages: Nauli removes the Impurities stuck on the lining of the intestines. It also removes constipation, obesity and dyspepsia. The liver, spleen and other glands are influenced by this practice. Vaat, pitt and kaph disorders are removed, the stomach remains light and the appetite increases. It makes a man physically and mentally alert and strong.

Caution: Those who suffer from sprue or of swelling of the intestines should not practice Nauli.