Like every other good thing in life, Nauliyoga has to be learnt.
Nauliyoga may look difficult, but everybody can learn it through systematic, step-by-step training, under the guidance of a teacher.
The good news is that you start getting many benefits of Nauliyoga already during the initial stages of your training program. The effectiveness of the exercise increases with time, as your stamina improves, and you gain more voluntary control over your belly muscles.
Nauli is done on an empty stomach, preferably in the morning, after emptying the bowels. Evening time is also good, if there is a gap of at least 4 to 5 hrs between the previous meal and the exercise.
Nauli is started with a strong exhalation. The diaphragm is raised, stomach pulled in to apply uddiyana bandha. Mulabandha is also applied by contracting the pelvis floor muscles. The abdominal muscles are gathered in the middle, and then rotated in the clockwise and anticlockwise direction. The muscles around the navel rotate, creating an impression of a dancing wave in the belly. Jalandhar bandha can be applied intermittently.
One session of Nauli, consisting of around 10 rounds, should be practiced once in 24 hours.
One should not feel any pain, discomfort, or uneasiness anywhere in the body after a session of Nauli.
Note: In the class, we will demonstrate how to do Nauli. It is neither easy, nor advisable to learn this exercise on your own, only through reading about it. The body has to be strengthened, step by step, to get ready for this powerful exercise.