PRACTICE

Uddiyan Bandha

AWARENESS

On the abdominal lock

BENEFITS

• It stimulates the solar plexus which helps in distribution of energy throughout the body.

• Tones the adrenal glands and balances its function.

• Improves digestion by increasing the digestive fire.

• Massages all the organs in the abdomen.

SAFETY MEASURES

• Initiate uddiyan bandha only after mastering Jalandhar and Moola Bandha.

• Perform this on an empty stomach and empty bowel.

• If you have stomach ulcers, high blood pressure or hernia, then avoid this bandha.

METHOD

• **Sit in Yogame posture.

• Eyes closed.

• Palms placed on thighs.

1. Slightly bend the shoulders and lean forward.

2. Perform Jalandhar Bandha.

3. While staying in Jalandhar Bandha, contract the abdominal muscles and pull it inside and upwards. Feel as if there is a suction from a point just behind the sternum. This will enable the abdomen to go fully inside pressing all the abdominal organs against the back wall of the spine.

• Hold the lock with the breath outside for a few seconds and then gradually increase it to one minute over a period of time.

• To release the lock, first release the abdominal muscles. Then bring the shoulders back to normal position, release Jalandhar Bandha and inhale.

• **Wait for breath to come back to normal. Come back to yogame posture.

• This is 1 set.

DURATION

Practice routine - 2 to 3 sets.