Relax the muscles from this position for 10/12 seconds. First practice 3/4 times then gradually 8/10 times. Shavasana should be done for 1 minute after practice. If you can master Nauli Madhya properly, you can practice South or Left Nauli. Abdominal muscles that swell in the nauli can be divided into two parts. Squeezing the muscles of the left side and inflating the muscles of the right side produces the south nouli, and similarly squeezing the muscles of the right side and inflating the muscles of the left side produces the left nouli. Uddian and Nauli should not be practiced by boys below 12/14 years of age, girls whose menses are not well established and people with weak heart or severe diseases of lower abdomen.

Amandavarttabegen tundang sabyasvyatah.

Natangso vhramayedekha naulisiddhe: Prachakste.

(Hatha Yoga-Pradipika - 2/23)

Base of Uddian Nauli. Boating is not possible if you do not master Uddiyaan well. Stand up first. Exhale completely this time, pull the lower abdomen inwards and squeeze the muscles on both sides of the abdomen to inflate the mid-abdominal muscle. Doing so will reveal a thick muscle like a tug-of-war rope in the abdomen - this is called the nauli.