Stand with feet positioned one to one and a half feet apart, hands resting on knees, while looking downward. Exhale completely and draw the stomach inward until it touches the back, then push it outward. Repeat this preparatory movement according to your capacity to soften the abdominal area.
For the main technique, while maintaining the bent position and pressing the knees, contract both sides of the stomach while pushing the center portion outward. Roll the muscles from left to right and right to left. When the urge to inhale arises, breathe in and repeat.
Benefits: Nauli exercise is very helpful in constipation. It cures gas, diarrhea, and obesity of the abdomen.
Caution: People suffering from slip-disc, heart problem and ulcer should not attempt this activity.