Uddiyana Bandha, the Abdominal Lock
Bandhas are energetic locks that contain the prana in the torso
and concentrate it in the three main energy channels (nadis) of
the body. Bandhas can be performed in a physical and external
manner engaging the skeletal muscles; it can also be felt as a
subtle and internal energetic process. Bandhas are practiced
individually at first, and then they can be incorporated with
asanas, pranayamas and eventually mudras.
To practice Uddiyana Bandha, come into a comfortable siddhasana or
sukhasana cross-legged seated position with the palms facing down
on top of the knees. Let the eyes softly close and the breath slow
and deepen. Quickly exhale all of the breath out through the
nose, lean forward, press the palms into the knees, and engage the
abdominal muscles to strongly pull the belly in and up under the
ribcage. Hold the breath as you hold the abdominal lock for as
long as comfortable. To release, soften the abdominal muscles,
lean back and very slowly take a breath in through the nose.
Take a few slow deep breaths in and out and let your breath return
to normal before practicing additional rounds. Begin with
practicing three rounds and you can slowly increase it to up to
ten rounds over time.
Benefits of Uddiyana Bandha:
Uddiyana Bandha strengthens the digestive fire and tonifies the
body's energetic core. The abdominal organs are massaged, toned
and purified and the adrenal glands are balanced by the abdominal
contraction. Uddiyana Bandha is contraindicated in high blood
pressure, heart disease, glaucoma, and pregnancy.
To increase the benefits of Uddiyana Bandha it can be combined
with Nauli shatkarma. Uddiyana Bandha is also be combined with
Mula and Jalandhara Bandas to create the great lock, Maha Bandha.
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