Uddiyana Bandha

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.