Uddiyana Bandha

To perform the bandh

*Stand up with distance of 1 to 1.5 feet between the legs

*Bend a little in the knees and place left palm on the left knee and right palm on the right knee.

*Bend the shoulders a little towards the front and the neck also towards the front so that the weight of the       body is shifted onto the knees through the hands. This reduces the strain on the stomach and the muscles of   the stomach can be relaxed.

*Inhale deeply and then exhale gradually.

While exhaling, try to shift the muscles of the stomach towards inner side. Lift up the ribs a little bit and push the muscles from within with a gentle push towards the upward direction. The muscles of the stomach must be relaxed at this time, so that they can be pushed up. This results in muscles of diaphragm being pushed upwards. This is the final stage of Uddiyan Bandh. Try to remain firmly in this pose. This pose is to be retained when the breath is fully exhaled. When there is an urgent need to inhale, the bandh must be released gradually as under.

Releasing the bandh pose

*Relax the muscles of the stomach so that they are slowly released back to the normal position. Diaphragm     will also be released to the normal pose.

*Relax the pressure in the shoulders and neck area and start inhaling gradually.

*After inhaling completely, bring back the hands into the normal pose and straighten out the bent knees.

*Join both the legs together and come back into the standing pose.

Physical Effects

The diaphragm is moved to a great extent in this bandh, hence the muscles of the diaphragm get well exercised and this movement also helps in the regular breathing. When the strength and the efficiency of diaphragm is improved, the breathing system also works more efficiently. Also, it is discovered after research that the organs in the stomach develop a negative pressure in this Uddiyan bandh. Due to such negative pressure, the blood supply to these organs is improved. The difference between the negative pressure during this bandh and the normal pressures resumed after relaxation, increases friction on the internal organs such as stomach, small intestines, liver etc. thereby improving their efficiency. This also results in improving the secretion of the digestive juices. The bandh involves movement, as if one is inhaling, however actual air is not inhaled, hence this creates negative pressure on the lungs and the heart. This also results in affimproving their efficiency. Due to this negative pressure, the blood circulation in the heart is increased. The bandh also helps in improving the digestive system. It may also be affecting several other organs of the body. However, further research is necessary to find out all such effects.

 It is stated in various ancient texts that apart from these benefits, the bandh is also useful for spiritual progress and awakening of Kundalini power. The bandh is indispensable for the study of pranayama. The air pressure resulting in pranayama is regulated in proper direction due to the position of this bandh. Otherwise, such pressures can create harmful effects on the body. Hence, this bandh is indispensable in pranayama. 

Precaution

Persons suffering from stomach ailments, heart troubles or defective blood circulation should not attempt to perform the bandh. Persons suffering from diseases like hernia too should not perform this bandh.

While performing Uddiyan bandh, it is to be performed after exhalation. This is the proper method while studying this bandh independently. However, while practising this bandh during pranayama, the pose of the bandh is to be taken while being in kumbhaka.