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🔹 Uddiyana Bandha – Tutorial 1: Learning the Vacuum Before moving on to the next tutorials, it’s important to master the basic abdominal vacuum. How to do it: 1️⃣ Sit comfortably and relax your body. 2️⃣ Take a deep breath into your belly. 3️⃣ Exhale completely. 4️⃣ After the exhale, hold your breath out (do not inhale again). 5️⃣ While holding the breath, gently pull your belly inward, creating a “vacuum” effect. 6️⃣ Hold as long as comfortable. 7️⃣ Relax the belly first. 8️⃣ Only then, inhale
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