The mighty vacuum

No worries, this will not be a commercial for the Dyson family of domestic suction. This will be a description of a free exercise to give you greater health and awareness for the days to come. You will also look more in shape which helps too.

Here is a progression of vacuum holds for your use and advancement.

  1. Creating a basic vacuum is simple. Lie down on your back and exhale with care for a few seconds (I prefer to count heart beats as they self-regulate to your condition, elevation and other factors) Once you have exhaled, pull your stomach toward your spine and elongate your spine. In addition, you will lock close your throat and behind (the first and last gateways if you will) and in the middle, you will form a vacuum. Done right, you will feel your stomach sticking to your back figuratively and your throat pulled in. Once you hold this for a few seconds or heart beats, release the holds and let the body breathe, this is vital to allow the body to breathe what it needs instead of breathing for emotional or bodily distress. Repeat with care and increase the number held.
  2. Continue to sitting down with your hands on your knees and perform the same movements and tension holds and add opening your spine upwards and out and raising your ribs upwards. This will increase the vacuum power and help in aligning tension in the forward and back parts of the body.
  3. Continue to repeat the sitting variation but now push the knees up from the hip joints and pushing down one them with the arms. This will help at the lower end and upper end of the vacuum to increase awareness and release in the lower and upper diaphragms.
  4. Continue to standing up and doing the same vacuum as you have in the sitting position (You can increase the vacuum pull by relaxing the spine forward as you exhale and straightening once finished to exhale to create a pump vacuum) but standing up you will release tension in the knees and hips and allow the building tension to release in movement, tension shifting and so on. You can call it the corpse dance if you prolong it enough and it will release a lot of stored tension but be careful as it is a very strong medicine…
  5. Continue to repeat the standing vacuum with one lifted leg and arm push hold. Working a vacuum with a one-sided push pull will allow for a adjustments later on in inner tension and if this does not make sense now simply consider that you have a skeleton of bones and a structure of tension to make use of it. Learning to be not aligned and calm is as important as being balanced.
  6. Finish with a walking vacuum. This will dynamically bring to your awareness the mechanics of walking in the hips and allow you to handle contact on a much deeper level literally.

Some tips,

Do three vacuums a day.

Start with a comfortable number and add one per repetition. With time that number will go up naturally.

The body knows how to release tension. Pay attention and let it play out. You will be amazed at how good it feels AFTERWARDS.

You only have one body, treat it well and avoid plowing with the vacuum. Let it build naturally.

There is a Breath manual I am writing. This is just a glimpse of things to come.



Published by

Sharon Friedman

Student and teacher of movement and Martial art. Husband and Father. I can rebuild you, I have the technology :)