Vacuum Pose

(February 10, 2011)

how to do the vacuum pose

Belly fat is the accumulation of fat in the abdomen which results in the waist increasing in size. Visceral fat also called intra-abdominal fat or organ fat is situated in the peritoneal cavity and packed between the torso and internal organs. This is unlike intramuscular fat that is interspersed in the skeletal muscle and subcutaneous fat that is present under the skin. The composition of visceral fat is of many adipose deposits, which include perennial fat, epididymal white adipose tissue, and mesentery. Visceral fat in excess is called central obesity, pot belly, or beer belly, in which there is the protrusion of the abdomen. The usual cause is the imbalance of the net balance in which the person takes in more calories that he expends. Obesity can also be due to the person’s environment or genes. Obesity can be caused with a sedentary lifestyle and overeating. The side effects of many drugs can also cause obesity.

What is the Vacuum Pose?

If you’re looking for ways in which to reduce belly fat, it will be useful for you to know what is the Vacuum Pose. The Vacuum Pose or Uddiyana Bhanda (Diaphragm Lock Pose) is one of the many techniques of yoga to lose belly fat and get rid of excess fat in the midsection. In a month of performing the vacuum pose exercise you can lose 1.75 inches. It is not necessary for you to go to a gym to perform this exercise as you can perform it anywhere and anytime. Even practicing it for a few minutes a day can be effective. To get the most out of the vacuum pose, a proper diet should also be followed to effectively lose belly fat. You should plan your exercise routine and diet well in advance. It is also essential that you take in sufficient water and increase the amount of vegetables and fruits you eat. Fatty foods should be eliminated from your daily diet. The vacuum pose is considered to be more economical and effective than pills that are commercially available and other methods promoted by the media.

How to do the vacuum pose exercise?

The first thing to remember for the correct performance of the vacuum pose is that your breathing should be from your belly and not the chest. While you breathe in deeply you should make sure to suck in the area of the belly button or the lower belly and not the area of the upper stomach. For at least 15 seconds you should try to remain in the position and hold the isometric tension. You can then repeat this exercise for 5 minutes making each set last for 15 seconds. You can spread out your five minutes according to your own comfort, and it is not necessary for it to be in a row. To track your progress you could measure yourself before you start performing the vacuum pose and note the amount of fat that is burned. It is important for those with lung or heart problems to avoid performing the vacuum pose as it could worsen the condition of the already delicate organs. Only individuals whose organs are healthy should practice it. When practicing this pose you should make sure your stomach is empty because if you practice it with food present in the stomach it can result in indigestion. You can also practice this pose in any posture in which the spine is tall and erect. You could also sit with your legs crossed on the ground or on your heels in the rock pose.

In practicing the vacuum pose to effectively burn, reduce or lose weight, proper diet habits should also be practiced for you to achieve the desired results. By adding more fiber to your diet and appropriate quantities of high quality carbs along with the vacuum pose, you can more easily lose fat in the belly region. Fiber, which is the part of whole grains, vegetables and fruits that is indigestible helps you achieve a flat stomach. When there is the combination of water and fiber in the digestive tract, everything is made to move faster. Foods like vegetables and fruits that contain high quantities of fiber provide sufficient bulk to your meals without the addition of calories. Therefore, it will make you feel full for longer periods contributing to weight loss. It is also considered better to eat five to six smaller meals rather than the usual three large meals. Along with the vacuum pose to lose fat, a diet that contains foods that help in burning fat can be useful. Some of the foods that help in burning fat are eggs, beans, low fat dairy products, olive oil, whole grains and lean cuts of meat. Eggs have a high quantity of protein and help in burning unwanted fat in the belly.

Vacuum Pose for Bodybuilding

The vacuum pose is used in bodybuilding to create a waistline that is smaller and to exaggerate the fullness and size of the rib cage and chest. It is also helpful in the development of the abdominal muscles and allows the muscles to be controlled to prevent them from bulging when it is relaxed. These days, bodybuilders find it difficult to do the vacuum pose because of massive abs. However, the main reason is due to lack of practice. To practice the vacuum pose in bodybuilding you should bring yourself to your knees and hands, let all your breath be blown out and suck in the muscles of your abdomen for as long as possible. Hold the pose for 20 to 30 seconds and repeat it around three times. The next step is to practice it in the kneeling position. Kneel in an upright position with your hands placed on your knees and try to hold the pose for as long as you can. Performing a seated vacuum pose is more challenging, but once you can do this, you will be able to perform it in many of the bodybuilding poses.

Vacuum Pose to Lose Weight in Abdomen

Apart from the vacuum pose to drop weight in the abdomen, there are also many other yoga postures you could practice. Some of them are Pavanamuktasana (Wind Relieving Pose), Bhujangasana (Cobra Pose) and Dhanurasana (Bow Pose). By combining the yoga techniques like vacuum pose with a weight loser diet and performing the exercises regularly, you should be able to get the flat stomach you desire.

Submitted by S C on February 10, 2011 at 05:19

Fundamentals of the vacuum pose: The Uddiyana Bhanda (diaphragm lock) or the vacuum pose is one of the many yoga techniques that can be used to lose belly fat and excess weight from the midsection of one’s abdomen. The vacuum pose can be practiced anytime and anywhere for even a minimum of five minutes a day which can be highly effective and allow one to lose almost 2 inches from the belly area within a month. The key to the vacuum pose being effective lies in properly planning one’s eating habits and exercise routine well in advance. One should drink plenty of fresh drinking water, increase the intake of fresh fruits and vegetables and on the other hand eliminate fatty foods from one’s daily diet. The vacuum pose is known to be more effective and economical as compared to the commercially available pills and techniques which are promoted via advertisements and other forms of media hype.

Steps involved in doing the vacuum pose:
1.The first step to performing the vacuum pose correctly is to first inhale and take a deep breath that should be from the belly and not from the chest.
2.While taking the deep breath, keep in mind that you have to suck in the lower belly or the belly button area and not the upper stomach area.
3.Try and hold this pose and the consequent isometric tension for at least 15 seconds.
4. This exercise can then be repeated for five minutes with each set lasting for at least 15 seconds.
5.The five minutes can be spread out according to one’s convenience and do not have to be in a row.
6.In order to track one’s progress, before starting with the vacuum pose one should measure themselves and then watch the inches disappear from the belly and the love handles.
Precautions and tips:  Those suffering from ongoing heart or lung conditions should avoid practicing the vacuum pose as it could further damage their already fragile organs. The vacuum pose should be practiced only by those whose organs are relatively healthy. The yoga vacuum pose should be practiced only on an empty stomach as practicing this pose with food in the stomach may lead to indigestion. The yoga vacuum pose can be practiced in any of the available postures wherein the spine is erect and tall. One can sit cross-legged, on the floor or on your heels in the rock pose.

Submitted by A on June 30, 2010 at 04:52

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