Uddiyana bandha is a yogic practice that involves sucking in the abdomen to massage the chakras and improve digestive and cardiovascular function. It is part of a set of three poses called traya bandha, which aims to facilitate the passage of prana. Mastering uddiyana bandha can lead to trying it in a fully standing or sitting position, sandwiched between the other two bandha poses.
Uddiyana bandha is one of three types of bandha poses in yogic practice that is said to help massage the central energy centers, called chakras, and to ensure the passage of divine energy, called prana. Translated into Hindi as “upward binding,” uddiyana bandha looks like the practitioner is sucking in the abdomen as hard as possible, allowing the intestine to naturally churn in response to internal pressure and contractions of the diaphragm. This pose is intended to improve digestive and cardiovascular function, as well as focus the breath and energize the parts of the core that most need release.
According to Yoga Journal, uddiyana bandha is only performed after exhaling on an empty stomach. To begin uddiyana bandha, also known as the upward abdominal lock, feet are placed shoulder-width apart, hands placed on thighs, and knees bent. The abdomen is then sucked in as deeply as possible, upward from the umbilicus, while the torso is rounded inward in a fetal fashion. This pose is held for 15 seconds, then released and repeated several times.
Mastering the uddiyana bandha pose can lead to trying it in a fully standing or sitting position, sandwiched between the other two bandha poses. Mulabandha is concerned with the root chakra, which involves flexing the perineum at the base of the body’s seven chakras. It usually comes first, followed along with uddiyana bandha on the midsection and core of the body’s organs. This is followed by the upper bandha on the throat chakra, called jalandhara bandha, which focuses on the origin of the breath, also known as vishuddi. It involves lifting the chest to find the chin gently lowered at the end of the inhale and all through the exhale, with the back straight and the neck fully stretched.
When taken as a complete set, these three poses comprise what is called traya bandha. The central goal of this yogic practice, in addition to longevity and strength, is to facilitate the passage of prana, which is often visualized as a kundalini serpent rising through the body’s seven chakras. These end at the crown of the head, the previous location of the soft spot. The end result of concerted yogic practice could be the complete passage of that visualized serpent of spiritual energy, directly into a historical region of pure consciousness.
Meanwhile, uddiyana bandha and the rest of the bandhas could be helping the body in more concrete ways. These three exercises could be inserted into a more concerted yogic routine, guiding the body through dozens of poses known to improve strength, flexibility, and cardiovascular health. Such improvements could, in turn, lead to a better immune response and a longer, more mobile life.
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