Uddiyana Bandha

In Sanskrit, Uddiyana means "to fly up," "to rise up" or "upward" and Bandha means "to lock," "to hold," or "to tighten," therefore this practice translates to "to rise up or upward lock."

This practice is an abdominal lock which activates Manipura Chakra. This is one of ten Mudra practices that are said to destroy old age and death as well as giving Divine wealth.

In Sanskrit, Vishnu refers to the Supreme Consciousness and Granthi means "knot" and is known as Vishnu Granthi. This knot is associated with Manipura Chakra and Anahata Chakra, as well as the Pranamaya Kosha meaning "the energy body" through Manipura Chakra, Manomaya Kosha meaning "the mental body" through Anahata Chakra.

Because of the two Koshas meaning "sheath" or "body" are being affected, the Annamaya Kosha meaning "the physical body" is also affected.

Some beginners may find preforming this practice is easier when done in Tadasana rather then a seated position and after some experience has been gained, the practitioner can move to a seated position.

This practice is also included in some Pranayama practices and it is highly advisable to be experienced with this practice before incorporating it with Pranayama.

This Bandha is similar to the practice of Tadagi Mudra because with both practices the abdomen is brought inwards towards the spine creating a concave curve to the abdomen.

Practice

Sit in a Meditative Asana or Tadasana with the feet slightly apart.

Bring the hands to the thighs, just above the knees and slightly lean forward.

Contract the abdominal muscles, pulling the belly in and upwards. Feel as if there is a suction from a point just behind the sternum. This will enable the abdomen to go fully inside pressing all the abdominal organs against the back wall of the spine.

Hold the lock with the breath outside for as long as you are comfortable.

Note

Beginners might find that leaning forward and rounding the back with the hands on the knees, an easy way to learn how to preform this practice. After you know how to preform this practice, keep the back and shoulders straight.

Awareness

While practicing bring your awareness to Manipura Chakra.

Precautions with Uddiyana Bandha

Do not hold the breath if you have high blood pressure or any heart related issue.

Benefits of Uddiyana Bandha

The entire abdomen is squeezed like a sponge, this pushes out all the stagnant blood.

All the inner organs are revitalized.

This practice can also help to alleviate or prevent a large number of abdominal ailments including indigestion, constipation, diabetes, colitis and so forth if they are not too serious and chronic.

The adrenal glands are regularized thereby giving energy to a lethargic person and relaxation to an anxious or overwrought person.

Manipura Chakra is also normalized.

Improves digestion by increasing the digestive fire. (Pita Dosha)