Kundalini.Tantra.by.Satyananda.Saraswati

Left abdominal churning
Stage з: Dakshina nauli
Isolate the rectus abdomini muscles at the right side of the abdomen.
Stage 4
The practitioner should be able to perform stages 1-3 without the slightest difficulty,
before attempting this stage. Perform uddiyana bandha from the standing position. Isolate
the rectus abdomini muscles, then try to churn or roll them so that they move from the
left, to the center, to the right in one smooth motion, then from the right, to the center, to
the left. Repeat this movement in quick succession as many times as possible while
retaining the breath outside. Then relax the abdominal muscles and breathe in deeply and
fully. When the respiration has returned to normal, repeat the process, this time rolling
the muscles from right to left. Practise each round for as long as you can retain the breath.
Do up to 6 rounds - 3 times from left to right and 3 times from right to left.
Note: Nauli should not be attempted until agnisar kriya and uddiyana bandha have
been perfected. Limitations are the same as for agnisar kriya. Sufferers of high blood
pressure should also avoid this practice.
Practice 6: Union of prana and apana
Sit in siddhasana or siddha yoni asana. Relax the whole body for a few minutes,
bringing it to the point of absolute immobility. Now become aware of the natural
abdominal breath. Center your awareness on the movement of the navel as you inhale and
exhale. Continue for some minutes. Now become aware that there are two forces
travelling to the navel - prana and apana. One force (apana) is ascending from
mooladhara to the navel, while the other (prana), is descending to the navel from above.