Please be advised that the main video content of this course is provided in the original language (Russian).

Abdominal manipulations are more than just exercises; they are a powerful tool for managing internal energy and biological time. In this video lesson, Andrey Sidersky provides a detailed breakdown of two key techniques: Uddiyana Bandha (vacuum retraction) and Nauli (abdominal rolling).

What are the benefits of this practice?

• Deep Vacuum Massage: Diaphragmatic action creates a vacuum that "squeezes" blood out of the internal organs, ensuring their renewal as fresh blood flows back in.
• Metabolic Boost: These techniques stimulate metabolic processes, aid kidney and bowel function, and promote efficient toxin removal and body cleansing.
• Rejuvenation and Energy: Uddiyana is considered a vital technique for slowing down the aging process and directing energy flow toward the brain.
• Microbiome Health: Nauli provides mechanical stimulation to the intestines, beneficially affecting the microbiota that regulates most bodily processes.

This material includes an in-depth analysis of the physiology involved, along with practical recommendations for incorporating these techniques into your daily morning routine or asana practice. The lesson is valuable for both experienced practitioners seeking to deepen their work with bandhas and beginners looking to learn Shatkarma methods under the guidance of a master with 40 years of experience.