Agnisara and Nauli both involve exhaling fully and sucking back our abdomen into this concave shape and then moving the ab muscles. In Agnisar you move the abdomen in waves up and down, This is comparatively easy to do, It is the beginner version. In Nauli you move the abdomen left and right! This is what Dr Raj Kumar does in the movies :-) He is soo cool! :-) Nauli is an advanced practice which needs lots and lots of control of the ab muscles to do.
Udiyana Bandha is the first part, You exhale fully and then such the abdomen back into the spine and pull it up to push the diaphragm up and cause some kind of lock.
All three involve holding the breath out untill finished.
Check out Nauli at 1:42
Udiyana Bandha is the first part, You exhale fully and then such the abdomen back into the spine and pull it up to push the diaphragm up and cause some kind of lock.
All three involve holding the breath out untill finished.
Here is the beginning of my post. And here is the rest of it.
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