Though I have already answered your earlier same question, I am writing the same answer here as well:
As you asked, the three bandhas used in the practice of nauli kriya are mula bandha (root lock), uddiyana bandha (abdominal lock), and jalandhara bandha (chin lock).
The order in which the bandhas are held and released during nauli kriya is as follows:
Mula bandha: This is the first bandha that is engaged. To practice mula bandha, you need to contract the muscles of the pelvic floor, drawing them upward and inward. This will help to stabilize the base of the spine and create a foundation for the other bandhas.
Uddiyana bandha: After engaging mula bandha, you can move on to uddiyana bandha. To practice uddiyana bandha, exhale completely and draw your belly button towards your spine, creating a hollowing or concave shape in the abdomen. This will help to lift the diaphragm and create space for the organs to move.
Nauli: Once you have engaged mula bandha and uddiyana bandha, you can practice nauli kriya itself. To do this, contract the abdominal muscles to one side of the body, then to the other side, and finally draw them up towards the chest, creating a wave-like motion in the abdomen, as explained in our earlier answer on nauli.
Jalandhara bandha: Jalandhara bandha is the last bandha to be engaged. To practice this bandha, lower the chin towards the chest, elongating the back of the neck and creating a slight compression in the throat. This will help to redirect the flow of prana and increase its concentration in the upper regions of the body.
To release the bandhas in nauli kriya, you may reverse the order in which they were engaged. First, release jalandhara bandha by lifting the chin and releasing the throat. Then release uddiyana bandha by inhaling and allowing the belly to expand. Finally, release mula bandha by relaxing the muscles of the pelvic floor. It is just the order like we perform in Mahabandha, which is a combination of the three main bandhas in yoga: mula bandha, uddiyana bandha, and jalandhara bandha. It is a powerful technique that helps to energize the body, activate the chakras, and harmonize the flow of prana. This is also done in the same way in any comfortable seated position, with the straight spine and hands resting on the knees. Beginning by engaging mula bandha followed by uddiyana bandha, exhaling completely and drawing the belly in towards the spine, creating a hollowing or concave shape in the abdomen and then finally, engage jalandhara bandha, lowering the chin towards the chest and elongating the back of the neck. Hold the three bandhas for as long as comfortable, taking slow and deep breaths. When you are ready to release the bandhas, first release jalandhara bandha by lifting the chin and releasing the throat. Then release uddiyana bandha by inhaling and allowing the belly to expand. Finally, release mula bandha by relaxing the muscles of the pelvic floor. Take a few deep breaths and observe the effects of the practice.
It is important to practice mahabandha /nauli under the guidance of a qualified yoga teacher, especially if you are new to this technique or have any pre-existing health conditions. It is also important to approach this practice with patience, mindfulness, and respect for your body's limitations.
If you have asked this question for research purpose, you should also compare the order of sectional breathing.
