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Practise vama or dakshina nauli as in stage 1 - start to roll the muscles to the other side, but before they reach the opposite side, hold them in the middle - in order to roll the muscles, ...
When beginners want to do Dakshina Nauli, they should slightly bend towards the left side and contract the left muscles. When they want to do Vama Nauli, let them bend a little to the right side.
Stomach, or Abdominal Exercise with the Breath
Dakshina Nauli
Madhyama Nauli
Vama Nauli ...
 See also: Hatha, Energy, Nauli, Madhyama Nauli, Madhya
  
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