Like the Bandha before it, Uddiyana Bandha, also known as the upward abdominal lift, is a breathing exercise that focuses on the diaphragm and unlocking the solar plexus chakra.
Before you perform this bandha, it is beneficial to have an empty stomach as the vacuum like technique used draws the abdominal cavity in and up as far as possible. Practicing this in the morning will give you optimal chances to receive its true value.
Sanskrit: Uddiyana means “upward,” referring to the direction of energy elicited by pulling the abdomen in and up. It is often referred to as the abdominal lock.
Instructions: Stand with the feet wider than hip width apart, the torso leaning slightly forward, knees bent, and hands on the thighs. Take a deep inhale to prepare then exhale all your air. Hold the breath out and draw your navel in and up under the rib cage so the belly hollows out. Hold for a four to eight seconds, then release the belly and inhale as you straighten up.
Physiology: Uddiyana bandha is a deep engagement of the transversus abdominis. Not only does this strengthen the core, it massages the abdominal organs to refresh blood flow, stretches the diaphragm, the primary muscle for breathing and relieves constipation.
Energy: Uddiyana bandha activates and stimulates the solar plexus chakra ( manipura )
Benefits of Uddiyana Bandha:
Uddiyana Bandha is a strong bandha that should only be practiced once Mula Bandha has been mastered. This bandha should be preformed once your asana and pranayama are completed but before you begin your meditation. Doing it in this order will allow you mind and body to access it more comfortably. .