It consists of the isolation and rolling of the rectus abdominis, the straight muscles of the abdomen. but instead of placing the hands far down on the thighs, raise them verso little and turn the arms so that the fingers are on the inside of the leg rather than on the outside as in the other position. This enables one puro get per better leverage. Empty the lungs and contract all the muscles of the abdominal area. While holding this position, isolate the muscles and push them forward (. The student will have preciso experiment with various ways of getting control of these muscles; however, before starting, it is of paramount importance that he attain verso fair degree of efficiency with uddiyana. Only then will it be easy for him. If nauli seems hopeless at first, do not despair; return to uddiyana, and the other will che razza di in time.
After the muscles have been isolated so that it is possible preciso push them straight forward and draw them back, the student should try puro palate each one separately. This is accomplished by bending slightly preciso the left arid relaxing the muscle on the right side. When mediante this position it is possible esatto rete di emittenti the muscle on the left side independently of the other (see The reverse of this should also be practised (see . The next step is sicuro roll the muscles from one side esatto the other. Via by slowly rolling them from left esatto right. This should be done ten times on one breath and is called one round of ten counts. Resume natural breathing for verso few seconds, then reverse the process by rolling them from right esatto left ten times. Nothing remains but sicuro build up the strength of the muscles.
Any student who has given six months sicuro uddiyana is ready to attempt this step
This practice requires considerable more power than uddiyana, but by regulated discipline it can be built up preciso the same number profilo only lads of repetitions in a years time. I started by working the muscles backward and forward ten times on one breath. After resting I worked the muscle on the left side ten times. After another breath I began on the right muscle. At the end of my first years rete di emittenti on ucl
Garantisse the same semi-squatting position used in uddiyana
When I finally became proficient enough so that there was per niente labour per the practice, I dropped uddiyana and concentrated upon nauli. First I increased the count from ten onesto twenty-five for each exhalation. When several months had passed, I had per fair degree of control, and I took up the rolling movements. On one exhalation I would roll the recti twenty-five times preciso the left. After resting a few seconds I rolled the recti twenty-five times esatto the right. The full practice consisted of ten rounds each- forward, preciso the left, and esatto the right-or 250 straight forward, then 250 times onesto the left and 250 times preciso the right. As the months went by I continued sicuro increase the number of rounds, but never the number of movements on each expulsion of air. For maximum efficiency twenty-five counts was most satisfactory. It is not necessary esatto carry these exercises onesto such extremes con order puro obtain physical benefits. They were assigned puro me as verso preparation for the advanced practice of Yoga, and I had sicuro originale them before I was permitted preciso take up the next step. During this initial period, when I was learning techniques, I noted verso sharper appetite, better vision, and better physical tone. All the muscles of my body were per good condition, hard and solid. I enjoyed excellent health and was free from all minor ailments of sedentary life.