Updated Part 1: How to Do The Stomach Vacuum (Uddyana Banda) Step by Step

Hello Youtube, this is the second series of videos on how to do nauli. In this first part of "How to do Nauli" you will be learning how to do the stomach vacuum or in yoga terms Uddyana Banda. Sorry if I said that wrong, I'm not in any means a yoga teacher, and it is recommended to learn how to do nauli through a yoga instructor. But if you are unable to hopefully this video can help. Here I am showing the different movements of nauli, the central nauli and then left side and right side. So for this first video like I said before you will be learning how to do the stomach vacuum and or Uddyana Banda, which I will show here. So the first step is learning the motion of breathing, really feeling your ribs move up and down as your diaphragm moves them in, and out. Because the motion of doing a stomach vacuum is doing that same exact motion but without taking in any air. So now you're going to breath all the air out and doing that same motion as before, but without taking any air in. So as you can see, I'm doing the same motion but without taking any air in. So you can kinda start to see my ribs protruding and I'm not even moving my stomach yet. So in this next part you're going to try and get your belly button all the way to your spine, while still doing the same motion as before. Moving your diaphragm, taking that breath, deep breath out and then sucking in and then now trying to pull your stomach back like you're watching your belly button go back and then that's doing the full stomach vacuum. Pulling it back. So I hope this was a little more broken down explanation of how to do the stomach vacuum and maybe another way to try and learn how to do it. In the next one we'll learn how to do the different types of flexing for nauli. Thanks.