Do not attempt vama nauli until you have mastered madhyama nauli. Take the correct standing position. Do madhyama nauli as described under the previous heading.
Then tiy to relax the muscles on the right side of the abdomen, especially the right rectus abdominus muscle.
Maintain contraction of the left side muscles; this will pull the rectus abdominii muscles to the left hand side as shown in the above figure. Contraction of only the left hand muscles is not easy for beginners.
You will find that this practice is easier if you press your straight left arm firmly against the thigh, while reducing the pressure of the right arm on the other thigh.
Also the practice becomes easier if you lean slightly forwards and towards the left side of the body. You should try this for yourself. Contract the muscles to the left side as strongly as you can without straining. Then return to madhyama nauli. Relax the muscles and do uddiyana bandha. Breathe in and let the abdomen expand.
This is 1 round.
Breathe normally a number of times until the pulse returns to normal. Then do dakshina nauli.
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