a. Stand straight and expel the air.
b. Bend the body from lumbar region and put the hands on respective knees.
c. Drag the stomach inside (uddiyan bandha)
d. Now, try the middle part of stomach (rectus abdominis muscle) protruding outside. This is known as madhayan nouli.
e. After that, press the right hand on right knee and madhayan nouli slides to the right side which forms dakshirna nouli and same as left side is known as vam nouli.
Note: This must be done after passing the urine and when the stomach is empty.
Maintains the digestive process properly. Benefit in reproductive system, menstrual disorder, impotence, fragidity. It is also known as sarbarogahar (remedy of all diseases)