Uddiyana Bandha (abdominal lock)🔗

• 1. Gheranda Samhita (chapter 3:11) says that among all the bandhas, this is the best. It makes emancipation easy.
• 2. Uddiyana means to fly upwards and bandha means lock. When this bandha is applied, the diaphragm is pushed upwards into the chest.
• 3. This technique directs prana into the sushumna nadi and is good for raising awareness. It can be practiced on its own but is usually combined with pranayama.
• 4. It is an advanced technique and to be practiced only after proficiency is achieved in external breath retention and the other two bandhas.
• 5. Perform with external breath retention only.
• 6. Can be done sitting or standing. Initially, it should be practiced in the standing position.

Contraindications – Avoid in pregnancy. Not for people with colitis, high blood pressure, stomach and intestinal ulcers, major abdominal problems, diaphragmatic hernia, heart disease, glaucoma and increased intracranial pressures.

Benefits – Helps to expand awareness, affects pranic flow in manipura chakra, revitalizes the whole body, stimulates function of abdominal organs through the massage action. Stimulates digestive fire, balances adrenal glands removing lethargy, anxiety and tension, removes or alleviates constipation, improves blood circulation throughout the torso.

Keep Awareness on throat or navel

When - must be done on empty stomach, and preferably with bowels emptied; before breakfast. Best done after asana and before meditation. Can be combined with pranayama and mudra.

Uddiyana Bandha – standing (for beginners)

Technique

• 1. Stand with legs apart. Do not lock knees. Bend forward with spine straight, arms extended, palms resting on lower thighs.
• 2. Exhale completely then bend head down but not in jalandhara bandha. Keep arms straight.
• 3. There will be an automatic abdominal contraction in this bent over position.
• 4. Make a false inhalation against a closed glottis (no air goes in) while straightening the knees a little. Keep arms and spine straight. Uddiyana bandha will happen when false inhalation is made and abdomen is spontaneously pulled in to spine and up into chest cavity. If bowels have been emptied, there will be greater sucking in power of the abdomen
• 5. Jalandhara bandha must always be done with uddiyana bandha.
• 6. Put your awareness on the throat or navel.
• 7. Hold as long as you can without straining. Release the abdominal lock, raise head, relax chest and straighten body. Breathe in through nose. When breathing returns to normal, start the hold again.

Uddiyana Bandha - sitting

Technique

• 1. Sit in any meditation asana, padmasana (vajrasana OK), spine straight, knees in contact with floor, palms on knees.
• 2. Contract the bowels equally above and below the navel. .
• 3. Do the uddiyana bandha as described above.
• 4. Remember to do jalandhara bandha throat lock. Do a false inhalation (no air entering). It will automatically pull the stomach area in and up.
• 5. Hold lock with breath out as long as you can comfortably without strain.
• 6. Release the lock relax arms, lower shoulders, raise head and breathe in slowly.
• 7. Repeat bandha when breathing returns to baseline.