NAULI

Technique - Distance between both legs should be one and one and the half foot.Press knees with hands and look at the ground.Exhale deeply and contract stomach to an extent that it attaches with the back.Expand the stomach, repeat process according to capacity.This will soften the stomach.For doing nouli, press the knees and contract the stomach from the side and expand the center portion and try to expard both muscles in front.After that put pressure on left hand, bring forward the left muscle out of the big muscles of stomach, the right side should be left loose.Same procedure be adopted for right side.
When the nouli performs in both directions, extend the stomach outside and massage the thighs with the hands ie rotate the palms up and down. Practice may take some time.
ADVANTAGES - IT CURES DYSENTERY, GASTRIC, CONSTIPATION, OBESITY AND STOMACH DISORDERS.
N.B. - PEOPLE SUFFERING FROM HEART PROBLEM, ULCER AND SLIPDISK SHOULD NOT ATTEMPT.