Your diaphragm is a dome-shaped muscle between your heart and digestive organs. As you inhale, your diaphragm contracts downward so your lungs can expand -- and as you exhale, it lifts upward. In yoga, bandhas, or locks, direct the flow of energy within your body for more efficient breathing. Apply uddiyana bandha, which means "upward flying lock," to suck in and lift your belly and create space for your entire diaphragm to contract and expand to its fullest capacity. Uddiyana bandha tones your abdominal muscles and organs, supports your spine, stimulates circulation, aids digestion and promotes concentration and clarity.
Step 1
Prepare by either sitting in a comfortable cross-legged seat or standing with your knees bent slightly and your hands placed just above your knees.
Step 2
Engage mula bandha, or root lock, to stabilize your foundation and enhance uddiyana bandha by gently drawing up your pelvic floor toward your abdomen and breathing naturally.
Step 3
Bring your shoulders back and down. Lower your head slightly as you lift your sternum to create jalandhara bandha, which means "chin lock." The three bandhas together create maha bandha, or the great lock. Now, you can begin uddiyana bandha to activate your core muscles and open your respiratory tract.
Step 4
Inhale deeply through your nose and then exhale quickly and fully through your nose to release all the air from your lungs. Hold your breath, without inhaling, through the next step. You will only hold your breath for five to 10 seconds.
Step 5
Pull your abdomen in toward your spine and lift it up to expand your rib cage, even though you haven't yet taken your next inhalation. Press your hands into your upper thighs to cause a natural "sucking in" of your belly.
Step 6
Rest your hands on your hips and relax your abdominal muscles. Inhale deeply and slowly. Continue breathing naturally for a few cycles.
Step 7
Repeat the cycle up to eight more times.
Tips and Warnings
- Perform uddiyana bandha only on an empty stomach. Always breathe through your nose.
- Do not practice uddiyana bandha if you are pregnant or if you have an ulcer, hernia, high blood pressure, heart disease or glaucoma.
Things You'll Need
- Comfortable-fitting clothes
- Yoga mat
References
- "Light on Yoga"; B.K.S. Iyengar; 1976
- "Refining the Breath"; Doug Keller; 2001
- Yoga Basics: Uddiyana Bandha, the Abdominal Lock; Timothy Burgin; 2004
- Yoga Journal: Upward Abdominal Lock
- "Anatomy of Movement"; Blandine Calais-Germain; 1993
