It consists of the isolation and rolling of the rectus abdominis, the straight muscles of the abdomen. but instead of placing the hands far down on the thighs, raise them verso little and turn the arms so that the fingers are on the inside of the leg rather than on the outside as per the other position. This enables one onesto get per better leverage. Empty the lungs and contract all the muscles of the abdominal settore. While holding this position, isolate the muscles and push them forward (. The student will have sicuro experiment with various ways of getting control of these muscles; however, before starting, it is of paramount importance that he attain a fair degree of efficiency with uddiyana. Only then will it be easy for him. If nauli seems hopeless at first, do not despair; return onesto uddiyana, and the other will quale con time.
After the muscles have been isolated so that it is possible to push them straight forward and draw them back, the student should try preciso palate each one separately. This is accomplished by bending slightly esatto the left arid relaxing the muscle on the right side. When con this position it is possible to sistema the muscle on the left side independently of the other (see The reverse of this should also be practised (see . The next step is sicuro roll the muscles from one side onesto the other. Start by slowly rolling them from left preciso right. This should be done ten times on one breath and is called one tempo of ten counts. Resume natural breathing for a few seconds, then reverse the process by rolling them from right onesto left ten times. Nothing remains but to build up the strength of the muscles.
Any student who has given six months puro uddiyana is ready sicuro attempt this step
This practice requires considerable more power than uddiyana, but by regulated discipline it can be built up esatto the same number of repetitions durante verso years time. I started by working the muscles backward and forward ten times on one breath. After resting I worked the muscle on the left side ten times. After another breath I began on the right muscle. At the end of my first years rete di emittenti on ucl
Garantit the same semi-squatting position used per uddiyana
When I finally became proficient enough so that there was giammai labour in the practice, I dropped uddiyana and concentrated upon nauli. First I increased the count from ten puro twenty-five for each exhalation. When several months had passed, I had per fair degree of control, and I took up the rolling movements. On one exhalation I would roll the recti twenty-five times to the left. After resting per few seconds I rolled the recti twenty-five times esatto the right. The full practice consisted of ten rounds each- forward, sicuro the left, and sicuro the right-or 250 straight forward, then 250 times esatto the left and 250 Ã¨ meet24 gratis times puro the right. As the months went by I continued sicuro increase the number of rounds, but never the number of movements on each expulsion of air. For maximum efficiency twenty-five counts was most satisfactory. It is not necessary esatto carry these exercises onesto such extremes mediante order esatto obtain physical benefits. They were assigned onesto me as a preparation for the advanced practice of Yoga, and I had preciso originale them before I was permitted esatto take up the next step. During this initial period, when I was learning techniques, I noted per sharper appetite, better vision, and better physical tone. All the muscles of my body were mediante good condition, hard and solid. I enjoyed excellent health and was free from all minor ailments of sedentary life.