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 a 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 puro get verso better leverage. Empty the lungs and contract all the muscles of the abdominal distretto. While holding this position, isolate the muscles and push them forward (. The student will have sicuro experiment with various ways of getting control of these muscles; however, before starting, it is of paramount importance that he attain per fair degree of efficiency with uddiyana. Only then will it be easy for him. If nauli seems hopeless at first, do not despair; return esatto uddiyana, and the other will ad esempio mediante time.
After the muscles have been isolated so that it is possible onesto push them straight forward and draw them back, the student should try puro palate each one separately. This is accomplished by bending slightly esatto the left arid relaxing the muscle on the right side. When durante this position it is possible to work the muscle on the left side independently of the other (see The reverse of this should also be practised (see . The next step is onesto roll the muscles from one side sicuro the other. Start by slowly rolling them from left onesto right. This should be done ten times on one breath and is called one turno 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 sicuro build up the strength of the muscles.
Any student who has given six months to uddiyana is ready esatto 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 the left side ten times. After another breath I began on the right muscle. At the end of my first years sistema on ucl
Assume the same semi-squatting position used mediante uddiyana
When I finally became proficient enough so that there was no labour durante the practice, I dropped uddiyana and concentrated upon nauli. First I increased the count from ten puro twenty-five for each exhalation. When several months had passed, I had per fair degree of control, and I took up the rolling movements. On one exhalation I would roll the recti twenty-five times esatto the left. After resting a few seconds I rolled the recti twenty-five times sicuro the right. The full practice consisted of ten rounds each- forward, to the left, and onesto the right-or 250 straight forward, then 250 times to the left and 250 times preciso the right. As the months went by I continued onesto 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 puro carry these exercises onesto such extremes mediante order onesto obtain physical benefits. They were assigned puro 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 in good condition, hard and solid. I 
enjoyed excellent health and was free from all minor ailments of sedentary life.