Do you have digestive issues such as constipation, diabetes, or excessive stress? Uddiyana bandha should be practiced!

The Uddiyana bandha is one of yoga’s three traditional bandhas.

It is used to not only develop and tone the abdominal muscles, but also to practice controlled breathing, which improves lung capacity, reduces stress, and massages internal organs such as the liver, intestines, pancreas, and heart!

It has a wide range of positive benefits and enables general renewal.

The Sanskrit word “Uddiyana” means “flight of the diaphragm” and refers to the activity of flying away or taking flight.

I wish you a rejuvenating practice, and to ensure that you do the right things and learn more, I remind you that you can follow these training with me specifically: the Intensive Beginning Yoga Teacher Training in Rishikesh, meditation Training, pranayama, and bioenergy, or even yoga therapy training.

All that the Uddiyana bandha has to offer

Breathing expansion

We don’t do much breathing in our daily lives, so our lungs are underutilized, and only about a third of our pulmonary alveoli are activated, leaving the rest to vegetate.

The breath retention achieved with empty lungs is followed by three or four very deep inhalations to recharge the oxygen while we practice Uddiyana bandha.

These forceful breaths subsequently fully mobilize the pulmonary alveoli, particularly those in the middle and lower lungs, which are often neglected.

These cells then deploy quickly and forcefully, much like a parachute. The sensation is both intense and energizing.

Uddiyana bandha develops the inspiratory muscles and promotes the mobility of the diaphragm, the most essential respiratory muscle, with frequent exercise.

The digestive system’s regulation

We spend far too much time sitting, with our backs bent and our abdomens compressed; this unhealthy lifestyle causes gastrointestinal problems.

To begin with, this approach encourages food degradation and nutritional absorption.

Uddiyana bandha energizes the digestive fire in the region of the navel, which is the seat of the Manipura chakra.

On a mechanical level, the technique’s extremely intense mixing allows the liver to be decongested and the gallbladder and pancreas massaged.

The secretion of enzymes that operate on a fat breakdown in the small intestine is then regulated as a result.

Furthermore, this procedure substantially aids in the removal of waste from the body.

Chronic constipation has well-known negative health consequences; inadequate elimination causes premature aging of the body as well as slow and insidious poisoning.

Stress’s unfavorable consequences are reduced:

Uddiyana bandha is an efficient stress-relieving technique.

The internal massage given by uddiyana bandha provides mechanical stimulation of autonomic nerve fibers, ensuring that the vegetative nervous system, which governs the appropriate functioning of our viscera, is regulated by this practice.

Uddiyana bandha restores the balance between the sympathetic nervous system, which is activated in response to stress, and the parasympathetic nervous system, which guarantees that the body returns to normal.

As a result, after a stressful day, using this approach will help to quiet the mind and produce a completely restful night’s sleep.

When done in the morning before breakfast, it will give you a good start to the day and help you manage stress more effectively.

The calming benefits of Uddiyana bandha are immediately apparent.

Even if the series of exercises has not been completed, yawns frequently occur.

This calming effect is the result of a forceful action at the solar plexus level.

This neural network connects multiple ganglia and irrigates many viscera and is located beneath the point of the sternum.

Read More: Ujjayi Pranayama – Part 1: Lying down is the most calming of breaths

Controlling blood sugar levels

The pancreas is stimulated by compression, which encourages the generation of insulin, which is insufficient in diabetes.

Blood circulation is improved

The diaphragm’s raising and upward suction function encourage blood flow back to the heart.

As a result, all of the viscera in the abdominal cavity receive an infusion of oxygenated blood, which aids in their regeneration.

The benefits of improved blood circulation are especially visible at the end of the digestive tract, where Uddiyana bandha thus prevents or effectively reduces the appearance of hemorrhoids.

Aesthetic result

The Uddiyana bandha assists in the removal of the abdominal fat layer. As a result, you can achieve a flatter tummy.

Vitality renewed

As we’ve seen, Uddiyana bandha provides a general increase in health through its many impacts.

Beyond these physiological advantages, Uddiyana bandha has a positive effect on the mind, restoring energy, excitement, and joy:

Whoever performs it regularly, even if he is elderly, becomes young again. (III, 58, Hatha Yoga Pradipika)

Contraindications to Uddiyana bandha

Naturally, we should not practice Uddiyana bandha if we are pregnant, are in the middle of our menstrual cycle, have just undergone abdominal surgery, or have a stomach ulcer. stomach.

Any severe practice of Uddiyana bandha, on the other hand, is prohibited if you have a heart condition.

However, I would want to remind you that all pranayama should be done on an empty stomach, or at the very least, away from meals.

Read More: Yogic Breathing Practise known as Digital Pranayama

Uddiyana bandha can be practiced in a variety of ways

Pull towards yourself and press the abdominal button above the navel against the spine.

Uddiyana bandha can be done standing or in a contemplative position.

  • To get vigorous support on your hands, you place your hands on your knees and keep your arms outstretched in a meditative stance.
  • To have a firm grounding on the ground, stand with your legs shoulder-width apart. The knees are bowed slightly. The hands are placed just over the kneecaps, arms outstretched, and the bust is tilted forward, transferring the weight of the upper trunk to the legs. This position permits the abdominal muscles to relax entirely, which is necessary for maximum abdominal visceral lifting.

Note: the young woman’s stance in the photo above, particularly the position of her arms and bust, should not be emulated!

I recommend standing or lying down, especially for beginners:

The retraction of the abdomen is easier and more complete in a standing position.

If you are new to this technique, you should begin by doing it standing up.

After mastering the technique, seated Uddiyana bandha is intriguing, especially when combined with pranayama exercises.

For exhausted people, it is possible to perform it lying down on your back with your legs bent and the soles of your feet on the ground.

  • One exhales swiftly, noisily, almost savagely via the mouth after a deep inhale. At the same time, the rib cage is squeezed by rounding the top of the column and tilting the bust even further forward to better totally remove the air from the lungs. Then we take a deep breath and hold it, leaving our lungs empty.
  • The diaphragm is then lifted as if we were taking a breath, but no air is drawn into the lungs. According to Hatha Yoga Pradipika, the abdominal viscera are then drawn back, sucked up, and pressed against the spine. The stomach appears to be fully empty.
  • After a few seconds of holding your breath, relax the abdominal and diaphragm muscles before inhaling.

We will take three complete breaths before starting a new cycle because we have only been in apnea for a few seconds and need to replenish our oxygen supply.

Read More: Relationship between Ramakrishna and Swami Vivekananda, two great masters

During the practice, it’s vital to stay focused on getting the diaphragm to rise as high as possible and to avoid letting the dome sag.

When the breath retention lasts longer than 10 seconds, the jalandhara bandha, which we covered earlier in this article, must be used.

After that, the compression must be maintained during the breathing pause.

This precaution is necessary because if the Kundalini is aroused, the energy will rise through the central channel’s interior and toward the head. Jalandhara bandha intervene specifically to reroute this energy flow to the body’s bottom.

Signs that you’re doing Uddiyana bandha correctly

  • The stomach should be tucked in and the abdomen should be empty.
  • We must recognize that the compression of the viscera produces a strong, even unpleasant sensation. As a result, a person whose liver is blocked will find it unpleasant that this viscus is decongested, similar to pressing a dirty sponge to clean it thoroughly. But it will benefit her greatly, and she will recognize this later. Uddiyana bandha is a powerful cure; the sharp perceptions and even nausea that we experience are evidence that the medication is functioning!
  • The exercise then quickly becomes extremely hot. It just takes three or four repetitions to feel a large release of heat, as if the ambient temperature had been raised by several degrees. This is normal; don’t worry about it; instead, keep going!
  • Both sides of the neck muscles should be tightened.
  • Finally, evident indicators of relaxation emerge, such as yawning frequently.

What happens on the inside as a result of the Uddiyana bandha?

The lungs are emptied by completely exhaling, which frees up space in the upper chest.

Because of the extra room, the diaphragm will be able to rise more fully than usual. The diaphragm, a robust dome-shaped muscle that separates the lungs from the abdominal viscera, should be remembered.

The abdominal viscera are sucked upwards and pushed back against the spine when the diaphragm is raised. As a result, they are compressed.

Because these viscera are spongy tissues rather than solid organs, they leak the liquids that they contain.

The liver is decongested, the gallbladder is emptied, and the pancreas is stimulated, all while the stomach and intestines are massaged vigorously. At the same time, the blood that irrigates them has been pushed away from them and back toward the heart.

Understanding this technique allows you to better incorporate Uddiyana bandha’s many benefits.

Read More: The Basics Of Kapalabhati, Another Important Pranayama

Uddiyana Bandha Errors to Avoid

  • As we’ve seen, the starting position entails:
  • To feel firmly planted on the earth, the feet should be spaced far enough apart but not too far away.
  • The elbows should not be flexed, as this will prevent the bust from being supported.
  • Finally, the bust should not be parallel to the ground when holding breath: the head should be substantially higher than the pelvis during breath retention.
  • The lungs must be thoroughly and rapidly emptied; otherwise, the diaphragm dome will not entirely raise and the viscera will not be able to be aspirated and disgorged.

The abdomen should not merely go in a little, as in Kapalabhati, but should fully disappear, with the navel practically touching the spine.

Before inhaling, it’s crucial to properly inflate the abdomen by releasing the abdominal muscles; otherwise, the depression generated inside the lungs causes a quick inrush of air, resulting in a peculiar noise in the throat and an uncomfortable sensation in the lungs.

This error, if repeated, could harm the alveoli in the lungs.

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