Vacuum – Nauli – Lesson 3

In this video, we are learning to establish a connection between the arms, legs and pulling up the pelvic floor muscles (sphincter muscles) while holding the breath, to master the technique called Vacuum (Udiyana Bandha).

Vacuum is one of the main exercises that is performed during yogic practices and which helps to strengthen the abdominal muscles, regulate breathing and improve digestion.

To perform this technique, one must first fill the lungs, then exhale all the air and, holding the breath, inhale, lowering the diaphragm down and pulling the stomach in and up. In this case, the abdominal muscles should be very tense. Hold this position for a few seconds, then slowly release the tension in the muscles and return the diaphragm to its original position.

When you master the Vacuum (Udiyana Bandha), you must definitely tighten the sphincter muscles (Mula Bandha). Mula Bandha is formed by deep pulling up the pelvic floor muscles. These are the sphincter muscles that tightly surround the anus, and the second muscle that lies behind them. It lifts or pulls the anus up and is called Levator Ani.

During a false breath, you need to:
1. Pull up the pelvic floor muscles;
2. With your feet, push the wall away from you and slightly up;
3. Hands push off from the hips.

Vacuum should be performed on an empty stomach, so it is recommended to do this practice in the morning, before eating. This technique is not recommended for people suffering from gastrointestinal diseases, as well as for women during menstruation and pregnant women.

Do all exercises in your comfort zone. If you have acute pain, then there is no need to do this
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Be healthy 🫶
Best regards, Marianna Mansurova