Yoga Practice Name
Uddiyana Bandha
English Name
Abdominal Lock
Yoga Practice Branch
Hatha Yoga, Vinyasa Yoga
Yoga Practice Type
Hatha Yoga Category
Bandha
Steps and Description
- Stand erect with the feet about half a meter apart. Inhale deeply through the nostrils.
- Bend forward from the waist and exhale all the air through the mouth.
- Try to empty the lungs as much as possible. Keep the spine horizontal and bend the knees slightly.
- Place the palms of the hands-on the thighs just above the knees, so that the knees are supporting the weight of the upper body.
- The fingers can point either downward or towards each other.
- Make sure the arms are straight. In this position, there is an automatic contraction of the abdominal region.
- Bend the head forward but do not press the chin against the chest. Make an inhalation, keeping the glottis closed and expanding the chest, as though breathing in but not taking in air.
- Straighten the legs slightly. This movement will automatically draw the abdomen upward and inward towards the spine to form uddiyana bandha.
- Hold this position for a comfortable length of time. Do not strain. Release the abdominal lock and relax the chest.
- Straighten the knees and raise the head. Exhale slightly to release the lock on the lungs, finally, breathe in slowly through the nose.
- Remain in the standing position until the breath returns to normal before beginning the next round.
Practice Keynotes
- Uddiyana bandha is performed with external breathe retention only.
Cautions and Limitations
- Uddiyana bandha is an advanced technique and should be attempted only under guidance, after attaining some proficiency in breath retention, as well as jalandhara and moola bandhas.
Contraindications
- Persons suffering from colitis, stomach or intestinal ulcer, diaphragmatic hernia, high blood pressure, heart disease, glaucoma and raised intracranial pressure should not perform this practice.
- Pregnant women should also avoid this practice.
General Benefits
- Uddiyana bandha is the panacea for many abdominal and stomach ailments, including constipation, indigestion, worms and diabetes, provided they are not chronic.
- The digestive fire is stimulated and the abdominal organs are massaged and toned. The adrenal glands are balanced, removing lethargy and soothing anxiety and tension.
- It improves blood circulation to the whole trunk area and strengthens all the internal organs.
- Uddiyana bandha stimulates the solar plexus which has many subtle influences on the distribution of energy throughout the body.
Benefits for Disease
Depression
