Kundalini.Tantra.by.Satyananda.Saraswati

The abdominal lock
Sit in a meditative pose in which the knees touch the floor. If this is not possible, then
you can perform uddiyana while standing. Place the palms on the knees, close the eyes
and relax the whole body. Exhale completely and keep the breath outside. Perform
jalandhara bandha.Then contract the abdominal muscles as far as possible inward and
upward. This is a kind of sucking action of the muscles. Hold this lock for as long as the
breath can be retained outside. Concentrate on manipura chakra in the spine and repeat
mentally, 'manipura, manipura, manipura'. Slowly relax the stomach muscles. Release
jalandhara bandha and inhale. When the respiration has returned to normal, the process
may be repeated. Practise a few rounds and gradually increase to 10.
Note: Limitations are the same as for agnisar kriya.
Practice 5: Nauli
Abdominal churning
Stand with the feet separated by about a meter. Place the hands on the knees and bend
the knees slightly. Perform uddiyana bandha in this position.
Stage 1 : Madhyama nauli
Contract the rectus abdomini muscles and isolate them at the center of the
abdomen. After mastering this, proceed to the next stage.
Stage 2 : Varna nauli
Isolate the rectus abdomini muscles at the left side of the abdomen