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The Technique of Performing a Vacuum

1. Place your feet across the width of the pelvis and take a stable position, resting your hands on your hips.
2. Take a deep breath through your nose.
3. Then exhale through the nose in the same way, freeing the abdominal cavity from the air, pull the abdominal walls to the spine
4. Pull the navel to the spine as much as possible and hold your breath for 10-15 seconds.
5. At the end of the time, inhale smoothly through your nose.
6. Rest for 20-30 seconds and complete at least 2 sets, maximum 10.

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