A Belly vacuum is a great yoga exercise to make a flat stomach. It helps to massage of the internal organs takes place, the blood flow increases, which promotes the removal of harmful substances from the body.

There is a general improvement of the abdominal organs, pelvic organs. In addition, these practices stimulate digestion, promote proper intestinal function. And strengthen the abdominal muscles, forming a waist.

A belly Vacuum should always be performed on an empty stomach, you can make it after waking up (or at least 5 to 6 hours after eating).

How to make a vacuum step by step:

1. Stand up straight, put your hands on your knees, twist the tailbone forward. Then, Take a deep breath through the nose (the air during inhalation should be directed not into the lungs, but into the lower abdomen, for this, try to squeeze the press forward), then exhale the air out of your lungs while pulling the abdomen toward the spine and upwards, as if under the ribs (It is important to breathe out all air!).

2. You should Hold this position for 5 to 10 seconds, then slowly inhale through your nose and relax your muscles.

3. Take 2 to 3 deep breaths with the diaphragm, then repeat steps 1 to 2.
Make 4-5 approaches of abdomen vacuum at a time. It is recommended to do this exercise daily. Such a technique will not only help harden the press, but also teach you breathe properly.
You can try to start classes with the most simple exercises – lying on your back. It is easy way to pull the stomach inside. To perform an easy version of the exercise, lie on your back, bend your legs at the knees, put your feet on the floor, arms stretched along the body.

Make a powerful exhalation, trying to expel all the air from the lungs, and pull in the stomach with effort. touching your spine with your belly button. While in the prone position, gravity can help you. Hold the stomach in for 10 to 15 seconds. Perform 4 to 5 approaches. Over time, increase your exercise time, from 15 seconds to 30 seconds and more.

The main criterion is your comfortable
feelings and pleasure from the exercise. When you’ll have a good experience doing exercises lying on your back, you can move on to more difficult options – sitting, on all fours or standing.
And after that, even to more difficult option – Nauli is one of the most powerful exercises in Hatha Yoga. It is a technique for abdominal massage that involves the abdominal organs and muscles moving laterally and vertically in a wave-like motion. It is considered shat karma, an internal cleansing to eliminate excess phlegm, mucus or fat.

The contraindications for Nauli are:

Person aged more than 40 years old; Patients suffering from acute or chronic appendicitis; Abdominal disorders causes by inflammations; Patients suffering from sprue; Those suffering from abdominal or intestinal tuberculosis; Patients suffering from high blood pressure; In presence of kidney stones or gallstones; Children less than 15 years of age; Pregnancy; After taking stomach full food;
Regardless, it is important to seek the advice of an experienced yoga teacher or doctor before traveling to Nauli. In any case, Nauli should not cause any pain. Always practice carefully and consciously.