Uddiyana Bandha
Uddiyana Bandha
The upward flying lock hollows the abdomen under an empty-lung hold so prāṇa rebounds from the pelvic floor toward the diaphragm.
No image available
How to Perform
- 1
Stand in Tadasana, step the feet wider than hips, and hinge forward to place hands strongly on the thighs.
- 2
Take a deep inhale, exhale sharply through the mouth to empty completely, and seal the chin toward the sternum.
- 3
With lungs empty, press into the thighs, lift the rib cage, and draw the abdominal wall back and up beneath the diaphragm.
- 4
Keep the eyes soft and hold the lock for 5–10 seconds without inhaling, sensing the abdominal dome floating upward.
- 5
Release the abdomen first, ease the chin off the chest, inhale slowly, and take a few normal breaths before repeating.
Benefits
- Tones abdominal organs and stokes agni for efficient digestion.
- Strengthens respiratory muscles and prepares the diaphragm for pranayama retention.
- Clears lethargy by directing apanic energy upward toward the heart center.
Alignment Cues
- Elbows stay straight with shoulders broad away from ears.
- Weight distributes evenly through the feet as the pelvis stacks over ankles.
- Chin rests lightly in Jalandhara Bandha without jamming the throat.
- Abdominal wall lifts uniformly rather than bunching on one side.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy or menstruation
- • Uncontrolled hypertension or cardiac conditions
- • Hiatal hernia, peptic ulcer, or recent abdominal surgery