On uddiyana bandha and nauli…
(photo taken from http://www.indianetzone.com/photos_gallery/22/uddiyana-bandh_3326.jpg)
… about three inches below the navel
…passive abdomen, diaphragm is active
1. Exhale, pull in the lower abdominals, 2. One-fourth of a second relax, anus is relaxed, 3. Diaphragm is actived, 4. Relax, 5. Inhale
(6. Isolate the abodminal rectus for Nauli)
On Central Nauli also known as the crown hatha, helps in…
… elimination, digestion, assimilation, circulation, cleansing of the lymph nodes and has a overall positive effect on the nervous system
On Agni Sara is kind of the opposite of uddiyana bandha….
…active abdomen, passive diaphragm
1. Exhale, pull back lower abdominals, 2. Flick forward the lower abdominals (transversus), anus is relaxed, 3. Expand abdomen, organs start to float in the positve environment, 4. Repeat flick and expand three to seven times, 5. Inhale.
…you may hear digestive abdominal sounds when doing this, and that’s ok!