The next step sopra my practice was nauli
It consists of the isolation and rolling of the rectus abdominis, the straight muscles of the abdomen. but instead of placing the hands far down on the thighs, raise them verso little and turn the arms so that the fingers are on the inside of the leg rather than on the outside as sopra the other position. This enables one preciso get a better leverage. Empty the lungs and contract all the muscles of the abdominal area. While holding this position, isolate the muscles and push them forward (. The student will have puro experiment with various ways of getting control of these muscles; however, before starting, it is of paramount importance that he attain a fair degree of efficiency with uddiyana. Only then will it be easy for him. If nauli seems hopeless at first, do not despair; return onesto uddiyana, and the other will ad esempio durante time.
After the muscles have been isolated so that it is possible to push them straight forward and draw them back, the student should try preciso palate each one separately. This is accomplished by bending slightly onesto the left arid relaxing the muscle on the right side. When sopra this position it is possible to sistema the muscle on the left side independently of the other (see The reverse of this should also be practised (see . The next step is to roll the muscles from one side onesto the other. Start by slowly rolling them from left onesto right. This should be done ten times on one breath and is called one round of ten counts. Resume natural breathing for per few seconds, then reverse the process by rolling them from right puro left ten times. Nothing remains but puro build up the strength of the muscles.
Any student who has given six months sicuro uddiyana is ready to attempt this step
This practice requires considerable more power than uddiyana, but by regulated discipline it can be built up to the same number of repetitions mediante verso years time. I started by working the muscles backward and forward ten times on one breath. After resting I worked the muscle on Codice sconto datemyage the left side ten times. After another breath I began on the right muscle. At the end of my first years rete informatica on ucl
Assure the same semi-squatting position used in uddiyana
When I finally became proficient enough so that there was mai labour durante the practice, I dropped uddiyana and concentrated upon nauli. First I increased the count from ten esatto twenty-five for each exhalation. When several months had passed, I had a fair degree of control, and I took up the rolling movements. On one exhalation I would roll the recti twenty-five times preciso the left. After resting verso few seconds I rolled the recti twenty-five times preciso the right. The full practice consisted of ten rounds each- forward, sicuro the left, and puro the right-or 250 straight forward, then 250 times sicuro the left and 250 times onesto the right. As the months went by I continued puro increase the number of rounds, but never the number of movements on each expulsion of air. For maximum efficiency twenty-five counts was most satisfactory. It is not necessary esatto carry these exercises preciso such extremes per order to obtain physical benefits. They were assigned preciso me as per preparation for the advanced practice of Yoga, and I had to master them before I was permitted to take up the next step. During this initial period, when I was learning techniques, I noted per sharper appetite, better vision, and better physical tone. All the muscles of my body were per good condition, hard and solid. I enjoyed excellent health and was free from all minor ailments of sedentary life.
