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What is Uddiyana Bandha? | Uddiyana Bandha | Bandha Uddiyana

It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. Uddiyana bandha is the abdominal lock, one of the three internal locks or bandhas described and employed in hatha yoga. It involves, after having exhale all the air out, pulling the abdomen in and up under the rib cage by means of taking a false inhale while holding the breath and then release the abdomen after a pause.

There are a few important points to remember when beginning the practice of Uddiyana Bandha, perform it only on an empty stomach, and only after an exhalation, never before an inhalation.Proper Breathing, in a Yogic point of view, is to bring more oxygen to the blood and to the brain, and to control prana or the vital life energy. Pranayama the science of breath control, consists a series of exercises intended to meet these needs and to keep the body in vibrant Health.

Stand with your feet slightly apart, eyes open. Different teachers have different ideas about the proper way to perform this bandha.One should stand erect and spread out the legs.The distance between two legs should be around 15″ to 18″.One should lean forward, place hands on the thighs or knees and then exhale completely, holding the breath out.

Bend the arms and grasp the front of the thighs a little above the knees with the respective hands with all the fingers, including the thumb, pointing inward.The expansion of the rib cage sucks the abdominal muscles and viscera up into the thorax and hollows the belly.

Raise your head slowly. Leave the abdominal muscles loose.Exhale completely as fast as possible, breathing out the air from the lungs fully and forcefully at the same time vigorously contracting the front muscles of the abdomen.Hold out your breath and do not allow the air to enter the lungs while the following abdominal movements are being performed.Hold the bandhas for five to 15 seconds.

Then slowly release the abdominal grip and inhale normally. Perform three to 10 rounds, depending on your capacity, with one or more normal breaths between each round.After pulling it completely, the posture has to be maintained for 5 to 10 to 15 to 20 seconds and then returned to the earlier position.Next, the person should slowly relax the abdomen and stand erect after inhalation.

Benefits for Uddiyana Bandha:

1.Uddiyana is the sole exercise which helps to maintain abdominal fitness. It promotes the resilience of the abdominal muscles and improves the blood circulation in the abdominal cavity.

2.Stimulates and lifts the energy of the lower belly (apana vayu), to unite it with the energies localized in the navel (samana vayu) and heart.

3.Stimulates blood circulation in the abdomen and blood flow to the brain.

4.Increases gastric fire; improves digestion, assimilation, and elimination; and purifies the digestive tract of toxins.

5.Massages abdominal viscera, the solar plexus, and the heart and lungs.

6.Practicing this asana stimulates and lifts the energy of the lower belly, to unite it with the energies localized in the navel and heart.

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