Middle Nauli or Nauli-Madhyama in squatting position. After fully exhaling, Motoko presses down with her arms and draws up the abdominal muscles, completely sucking in her stomach. At the same time, she forces the rectus abdominis (nala) to stand out in isolation.
It has taken some years of practice, but Motoko’s rectus abdominis now appears quite narrow and thin. For beginners, this muscle will appear much thicker and wider if it even pops out at all. Just keep trying to push it out in isolation—and hold it in the out position for as long as possible. Try to do it standing up first, as squatting makes it much more challenging. Don’t be discouraged. It will happen one day!
We practice Middle Nauli in squatting position in order to “train” for Basti Kriya. The negative intra-abdominal pressure resulting from Middle Nauli creates a suction that draws in water during basti, the yogic enema.