Nauli
It is a yogic technique of massaging the whole abdomen and stomach by contracting and rolling the abdominal muscles, specially the rectus abdominis muscle.
• Stand erect with the feet separate by metre.
• Lean forward and place the hand on both thighs just above the knees.
• Perform Uddiyan bandh.
• Now contract the muscles rectus abdominis and isolate them at the centre of the abdomen (Stage-I: Madhyama nauli).
• Now bring the rectus abdominis muscles at the left side of the abdomen (Stage-II: Varna nauli).
• Now bring the rectus abdominis muscles at the right side of abdomen (Stage-Ill: Dakshina nauli).
• Now try to roll the rectus abdominis muscles so that they move from left of centre and then to right, while holding the breath outside (Stage-IV).
• Then inhale, relax and after normal respiration again repeat the process of rolling the muscles in opposite direction, i.e. right to left.
Basti
It is a hath yoga process of yogic enema to clean the colon by sucking in air or water through anus. There are two types of basti:
• Jal basti
• Sthal basti
Jal basti:
• Stand erect in water up to navel, preferably in free flowing river water.
• Lean forward and place the hands on the knees.
• Perform Uddiyan bandh, and expand the anal sphincter.
• Draw the water into the bowel for some time and then expel it forcefully through anus.
• Jal basti can also be performed by sitting in cool, fresh water up to navel and by adopting Ashwini mudra.
Sthal basti :
• Assume the sitting pose of Paschimottanasana.
• Adopt ashwini mudra for at least 25-30 times, sucking air into bowel through anus.
• Retain it for some time and then expel it through anus.