Posture: Stand with your feet about two feet apart, bending forward from the waist to form a 90-degree angle. Place your hands firmly on your knees for support.
Exercise: Begin by exhaling completely. Once all the air is expelled from your lungs, contract your abdominal muscles to their maximum extent—this is known as the complete Uddiyana. After achieving this contraction, stiffen your arms and allow the Nauli (the rectus abdominis muscles) to become prominent. Focus on trying to rotate these muscles to the right and left, describing a circular motion. Start with five rotations as a beginner.
The Nauli refers to the central muscles of the rectus abdominis, which make up the front linear wall of the abdominal cavity. These abdominal exercises derive their effectiveness from three key mechanisms:
1. Intense contraction of the parietal abdominal muscles, particularly the rectus abdominis.
2. Activation and stimulation of the celiac and autonomic nervous system plexuses.
3. Integration of abdominal breathing for enhanced control and engagement.