1.Stand with your knees bent and hands on your knees, Balance your body by keeping both your hands on your knees and look at the navel.
2.Look up and inhale deeply. Exhaling slowly leave your breath outside and slowly contract your stomach.
3.Keep breathing out slowly and try to contract your navel as much as possible. Now gradually allow the abdomen free by contracting the right and left side of the stomach. This is called Madhyama Nauli.
Nauli is said to be the crown of Kriya practices. This helps to strengthen the stomach muscles and the excretory organs.