Abdominal Vacuum: How to Perform and What It Provides

Myths about the vacuum

We warn you right away, if you want ‘abs’, the vacuum won’t give you that. You can’t really say that the vacuum for weight loss works. Visually, it’s just a temporary effect of a flat stomach, and weight loss is always a calorie deficit.

However, you will thoroughly massage your internal organs and stimulate the circulatory system. It is generally believed that Uddiyana Bandha is the path to health and increased longevity. However, you can only perform the vacuum with the correct technique and gradual progression. How – we explain below.

Stomach Vacuum Technique

It is best to practice the vacuum exercise before breakfast but after completing all ‘morning routines’. The intestines should be empty. However, you are allowed to drink a little water before practicing.

Perform in this order:

– stand up and take a full slow breath – you can raise your arms, synchronizing their movement with your breathing;

– as you exhale, bend your knees slightly and lower your torso – resting your hands above your knees;

– sharply exhale the remaining air from the lungs – chin on the chest;

– the glottis is constricted – check in the mirror to ensure the exercise is performed correctly;

– the stomach ‘pulls’ towards the spine.

Important! Do not engage the abdominal muscles, work only due to the pressure in the abdominal cavity.

In this position, at first linger for 10-30 seconds until you reach a comfortable state of breath holding. Do not wait until you are completely out of air. Our goal is to perform several such cycles without pausing to catch our breath. Proceed at your own pace and according to your abilities. Softly, smoothly, and calmly.

Next:

– while maintaining the vacuum, try to straighten up;

– exhale calmly and repeat the practice from the beginning.

Up to 10 sets at the proper pace will be sufficient.

For more advanced yoga practitioners, the vacuum can be performed not only standing but also, for example, on all fours or lying on a mat.

Stomach vacuum is a fairly universal and discreet exercise that does not take much time, so it easily fits into the routine, even if there is not enough energy or time for a full practice.

What Vacuum Affects in the Body

Firstly, the vacuum creates a visual slender effect. After all, nobody benefits from a protruding belly, even if you have toned abs. The downside is that the effect of the vacuum needs to be maintained with constant and regular practice.

Secondly, here are other advantages that vacuum actually provides:

– tones the internal organs;

– reduces the ‘stretched’ stomach volume – for example, it’s good to practice a couple of days after a big feast where you ‘overeaten’;

– breath holding enriches energetically, and the overall breath rhythm calms and tunes you into a gentle wave;

– blood outflow from the pelvic floor, preventing varicose veins and hemorrhoids;

– normalization of the gastrointestinal tract function.

Abdominal Vacuum: Contraindications

In some cases, the vacuum is not recommended:

1. heavy menstruation;
2. pregnancy;
3. lochia after childbirth;
4. gastrointestinal diseases;
5. inflammations and infections in the genitourinary system.

Important! Perform the vacuum exercise after consulting with a doctor, and learn to do it under the supervision of a trainer. In our online programs, you can always get remote consultation from a postnatal recovery trainer. You can find more information about the vacuum exercise in the project’s Instagram account.