Kundalini.Tantra.by.Satyananda.Saraswati

Nauli kriya is the control of the rectus abdomini muscles and churning of the whole
abdomen. This is a difficult practice which takes some time to perfect. However, with
mastery of nauli, it is easy to create a union of prana and apana in the navel, so manipura
chakra can be awakened.
Preparatory practices
The following asanas will be found useful in awakening manipura chakra:
pawanmuktasana (anti-gastric series), chakrasana, dhanurasana, marjariasana,
matsyasana, yoga mudra, paschimottanasana and ushtrasana.
Practice 1: Chakra and kshetram location
Stand sideways in front of a mirror. Put one finger of one hand on the navel and one
finger of the other hand on the spine, directly behind. Sit down, press firmly with the
finger on the spine for one minute, then remove the finger. As the pressure sensation
continues, concentrate on the area slightly deeper in from that point. This is the location
of manipura chakra. Mentally repeat the mantra, 'manipura' for a few minutes, while
feeling the sensation at that point. Then fix your attention at the navel itself. This is the
location of manipura kshetram. Whilst feeling the blood pulse at this point, mentally
repeat the mantra, 'manipura' for a few minutes.
Practice 2 : Manipura purification
Assume a comfortable sitting pose. Hold the back straight and keep the eyes closed.
Breathe slowly and deeply, feeling the expansion and contraction of the navel as you
breathe in and out through the navel. Feel the breath expanding and contracting in the
navel area for some minutes. As the navel expands outward, feel that the breath is being
pulled in through the navel, straight back to manipura in the spine. As the navel contracts
inward, feel that the breath flows from manipura chakra in the spine to the navel and out
of the body. Practise this for a few minutes each day while mentally repeating, 'manipura,
manipura, manipura'.
Practice 3: Agnisar kriya
Technique 1: (simple form)
Sit in vajrasana. Keeping the toes together, separate the knees as far as
possible. Keep both hands on the knees, straighten the arms and lean forward
slightly. Open the mouth and extend the tongue outside. Breathe rapidly in and out while
simultaneously expanding and contracting the abdomen. The respiration should be in
harmony with the movement of the abdomen and should resemble the panting of a dog.
Breathe in and out up to 25 times.