Uddiyana Bandha , Abdominal Lock, Upward Abdominal Lock
This posture can be performed while sitting or standing. Take a deep breath. Exhale completely until no air is left in your lungs and belly. In both, the standing and sitting position you should place your hands on your knees and lean forward during exhalation which will help you to press all air out.
After exhalation, hold your breath and contract your belly muscles so that your navel is pulled further inside and up, towards your middle back.
Stay in that position until you feel like inhaling. For coming out of the yoga pose relax your belly muscles and straighten your body with inhalation.
Uddiyana Bandha is one of the three major ‘body locks’ known as Tribandha.
It is a very beneficial pose for your complete respiratory system. It strengthens your diaphragm and your lungs and helps you to breathe easily after practice.
The Apana Vayu, the air located between navel and anus, is regulated which can prevent problems with gas in the intestines. It is also good for Samana Vayu which is the air in the navel region and can cause digestion problems when it is disturbed. Prana Vayu which lies in your heart region will also be regulated and thus acidity and breathing problems are prevented. You see that Uddiyana Bandha is beneficial for your complete torso.
It increases the digestive fire and detoxifies the digestive tract which improves your whole digestion.
Uddiyana Bandha helps against Colitis.
The contraction given by this posture is good for your solar plexus and the Manipoor Chakra located in this area, which boosts your self-esteem and power of decision.
Additionally Uddiyana Bandha is used to increase and strengthen the blood flow in the brain and to regulate the blood circulation in your abdomen. It is healthy for your cardiac activity and the health of your heart. A regular practice can relieve problems with high blood pressure and the heart in general. Its benefits even go as far as to reduce problems with glaucoma.
Another area that greatly benefits from the practice of this yoga pose is the sexual organs of both men and women. You can practice Uddiyana Bandha for many kinds of sexual problems and dysfunctions.
Women can do this pose to reduce PMS pain during their cycle. It is good for the ovaries and the fallopian tubes and to prevent uterus collapses. If you suffer from irregular menstruations cycles or other genealogical problems this position might be a solution for you if you practice it regularly.
Men may find that premature ejaculation and hydrocele can be prevented with this pose.
Pain of a previous hernia injury can be relieved by performing this pose.
It is also a beneficial exercise for the bladder, the urinal tract and the gall bladder.
As Uddiyana Bandha contracts liver, kidneys, spleen, pancreas and colon, it improves their performance.
When you start practicing this exercise you will quickly notice that it strengthens the abdominal muscles. This naturally gives your belly a nice shape and makes this exercise very effective for losing extra belly fat.
While you are in the pose you should concentrate on pulling your navel as much up and in as possible.
Perform this posture always with an empty stomach. Doing it with full stomach can give you belly and stomach pain.
Always exhale from your mouth to get all air out of your body.
Do not inhale while trying to keep the posture. When you feel like inhaling, come up and let your belly fill itself with air.
Please take care not to overwork or cross your limits. It could make you dizzy and you even lead to fainting, if you don’t listen to your body.