The yoga vacuum exercise is also known as Uddiyana Bandha, which means "upward flying lock" in Sanskrit. A lock, or bandha, helps you gently guide your breath, or prana, through your body. For Uddiyana Bandha, you deeply draw in your abdomen and create a vacuum in your chest or thoracic cavity. This is why it's sometimes called the vacuum technique.
Benefits
Uddiyana Bandha lifts your energy, or prana, upward so you feel lighter in your body. It's a great practice for toning your abdominal muscles, strengthening your diaphragm and building your core strength. It also reportedly protects your lower back, cleanses your digestive organs, massages your heart and enhances balance and focus. According to B.K.S. Iyengar in his book "Light on Yoga," Uddiyana Bandha helps keep you young and healthy.
Directions
Start in standing position with your feet hip-width apart. Slightly bend your knees and lean forward. Place your hands on your mid-thighs. Lower your chin toward your breastbone (this is called Jalandhara Bandha, or "chin lock").
Take in a deep breath and follow with a quick exhalation to release air from your lungs. Before your next inhalation, draw your navel back toward your spine and lengthen upward as you push your hands down into your mid-thighs. Keep your shoulders relaxed.
As you maintain the lock in your abdominal area, place your hands on your hips and slowly rise back to stand with your chin still down. Slowly inhale and exhale a few times.
When to Practice
You can do Uddiyana Bandha in a sitting position for various breathing techniques and while doing various yoga poses. It's especially good when you're doing any kind of a balancing pose or when you're stepping forward into a lunge. Notice how light your step becomes when you do this.
Tip
It's best to practice Uddiyana Bandha on an empty stomach and after going to the bathroom.
Advanced Practice
A more advanced vacuum technique is called Nauli Kriya, which roughly translates into "clinging to a boat." That's because the stomach itself becomes like a huge wave, as if it's a stormy sea. The word "kriya" means "cleansing."
Nauli Kriya begins with Uddiyana Bandha and advances into contracting the left, center and right sides of the abdomen, both vertically and horizontally. The area between the pelvis and the floating ribs becomes very hollow. To learn this technique, it's best to study with an expert.
References
- "Light on Yoga," B.K.S. Iyengar, 1979
- Uddiyana Bandha
- Nauli & Uddiyana Bandha
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