While maintaining Uddiyana and pressing his hands into his thighs, Yuha gives a downward and forward stroke to the rectus abdominis, just above the pubic bone. Contracting the recti and pushing them forward, he isolates the recti from the other muscles. This is Nauli-Madhyama or Middle Nauli.
If we could slow down this video, you’d be able to see that Yuha holds the middle position for a second, then he applies more pressure on the right thigh with the right hand, giving a greater bend to the right side of his body. At the same time, he relaxes the left side. This keeps the right rectus contracted, rolling it further to the right while left remains inactive.
He goes back to the middle position before pressing on the left thigh with the left hand while relaxing the right side of his body. The rectus rolls to the left. Repeating these actions quickly, right-middle-left, right-middle-left, over and over, gives the appearance of churning the abdominals.
After churning five times one way, he churns the other way, thus performing Nauli kriya.
Slowing down to a more controlled “churn” produces different effects. For me a nice slow nauli heightens the sensations in my abdominal viscera, activating my enteric brain and sharpening my intuitive skills. Try to observe your abdomen, and note how you feel before and after the practice.
Sitting in Simhasana, with legs crossed at ankles, and heels brought under the perineum, Sami demonstrates Simha Mudra (Lion Mudra). With hands on knees and fingers fully splayed, he thrusts out his tongue, touching it to his chin. Head stays down, chin to chest; and gaze lifts to a point between the eyebrows.
This preparatory practice opens the muscles of the neck and pharyngeal wall, breaking down any fibrous adhesions that may have developed in its faschia, thereby promoting relaxed, smoother breathing.
Dewi. Kapalabhati. Pumps must come from below the navel. Begin slowly, careful to release each pump fully, and gradually work up to a maximum rate of two pumps per second. (Don’t go faster than this.) The rest of your body should remain relaxed, so that pranic movement can take place. Watch for signs you are doing too many pumps or straining: lightheadedness, breathlessness, headache … pain in the lumbar spine (L1, L2, or L3).
Blow into the Jeevan Yantra tube smoothly and evenly, with no fluctuations. Any other way is “not desirable.” This is the quality we want in your exhale … with SOUND, please!