Pull back the abdomen
above and below the navel. This is Uddiyana Bandha, it is like lion to the elephant
for death. Note:-
Uddiyana Bandha is enumerated
as one of the three Bandhas and ten Mudras.
Technique :-
1. Stand erect.
2. Spread out the legs. The distance between
two legs should be 15" to 18".
3. Lean forward, place hands
on the thighs or knees and now exhale fully, hold the breath out.
4.
Expand the chest so that the abdomen would be drawn 'in and you will feel that
the upper portion of the abdomen is being pulled towards the ribs.
5.
After pulling it completely maintain for 5-10-15-20 seconds (according to your
capacity). Now return.
6. Now slowly relax the abdomen
and stand erect after inhalation. Remember:-
1. The waist should not lean much while bending forward.
2. The chest
should be expanded, shoulders bent a little.
3. The legs should not be
bent more at the knees.
4. Do not keep the abdomen tight. Let it relax.
5. Exhale fully (completely).
6. Always practise Uddlyana on an
empty stomach.
7. It can be practised sitting in Padmasana also.
Benefits and Limitations:-
1. Removes
constipation, invigorates digestion pressurises the navel plexes, and help to
make retention of breath stable.
2. Do not practise it if there is a
complaint of headache. | 