Madhyama-nauli

Technique description:

Stand up, bending your legs slightly, resting your hands on your knees. The distance between the legs should be about 10 cm. Look at the ground.
Before nauli, perform agnisara: make a full exhalation, drawing in the belly, and bring it as close as possible to the back. Repeat several times. The belly retracts and relaxes on breath delay. After this exercise the stomach will soften, and it will be possible to start doing nauli.
Now, in order to perform nauli, stand up as in the previous exercise. Leaning on your knees, pull in and tighten (pull out) the central muscles, try to do the same with the lateral muscles.
When you want to inhale, inhale and repeat the exercise.