Uddiyana bandha - abdominal lock

Uddiyana Bandha is a hatha yoga practice that is a specific breathing and locking (bandha) technique. It involves pulling the abdominal muscles inward and upward while holding the breath after a full exhalation.

“Uddiyana” (Uddiyana) translates fr om Sanskrit as “taking off,” “rising,” “ascending.” This word has two parts: 'ud', which means 'up', 'out', and 'iyana', which means 'to go', 'to move'. In the context of uddiyana-bandha, the term describes the lifting of the diaphragm, the pulling of the internal organs upward and inward, which creates the sensation of taking off. Thus, the name indicates the main aspect of the lock - lifting the internal organs, prana upward, and holding them¹.

This technique is also known by other names:

• abdominal or diaphragm lock;
• uddiyana;
• vacuum technique

Uddiyana is mentioned in classical yoga texts.

Hatha Yoga Pradipika (Chapter 3, Shlokas 55-60)

This practice is described as the best of the bandhas; it helps to concentrate the prana (life energy) in one place and lift it up the sushumna. The effect of abdominal lock on health and increasing longevity is also discussed.

Uddiyana-bandha alters the downward movement of apana-vaya, uniting with prana-vaya, samana-vaya in the navel center. When the two opposing energies meet, there is an explosive release of force that moves up the sushumna-nadi¹.

Gheranda Samhita (Chapter 3, Shlokas 10-11)

Uddiyana is also described as the best of the bandhas and is seen as a means of directing prana to the sushumna. The shlokas contain a description of the technique of performance and the results².

Shiva Samhita (Chapter 4, Shlokas 48-52)

The effectiveness of abdominal lock is emphasized for maintaining longevity, purifying prana, activating agni, and strengthening the body³.

Bandha is described by yoga masters and authors of classical texts:

Uddiyana Bandha not only strengthens the abdominal muscles and internal organs, but also helps harmonize the flow of energy, which is an important aspect of spiritual development.

Swami Rama

The practice works on three levels: physical, mental, and energetic.

Effects on the physical body:

• Improves Digestion: Stimulates the gastrointestinal tract, improves intestinal peristalsis, digestion;
• Tones up the internal organs: pulls up the internal organs, massages, tones the liver, pancreas, stomach and intestines, improves their blood supply and function;
• Strengthens the abdominal muscles, relaxes the lower back: Strengthens the abdominal muscles and promotes the strengthening of the cortex, resulting in the relaxation of the lower back;
• Improves Respiratory Function: Promotes an increase in lung volume and breathing control by improving the mobility of the diaphragm;
• Aids in detoxification: stimulates the lymphatic system, removes toxins from the body, improves health

Effect on the mental level:

• Improves concentration: Requires mindfulness in controlling breathing and abdominal muscles, which calms the mind, develops concentration;
• Reduces stress levels: stimulates the parasympathetic nervous system, helps to reduce stress and anxiety levels; calming the breath has a positive effect on the nervous system;
• increases mindfulness: requires being present in the moment, helps you feel your body better by increasing your awareness of it

Effect on Energy Processes:

• Stimulates Agni (inner fire): increases Agni, which is responsible for metabolic, chemical, and thermal changes in the body;
• Cleanses the nadis (energy channels):helps clear the energy channels, promoting the free flow of prana;
• Raises energy levels: Helps raise energy levels, improving well-being;
• Awakens Kundalini: In some yoga traditions, bellystand is considered a practice that helps awaken Kundalini, the dormant energy at the base of the spine;
• Activates the Manipura Chakra: Stimulates the solar plexus, increasing vitality and confidence.

To enhance the effect of the belly lock, the following should be practiced:

• regularly, preferably beginning under the guidance of an experienced teacher;
• complex, including the lock in the practice along with asanas and pranayama;
• When practicing maha-bandha, when three bandhas are practiced simultaneously: jalandhara (throat lock), uddiyana (abdominal lock), mula (root lock).

At the same time, Uddiyana has a number of contraindications:

• Recent surgery or trauma to the abdominal organs requires full recovery before beginning to practice Bandha;
• Hernia: People with hernias (inguinal, umbilical, diaphragmatic) should not perform the abdominal lock as it can aggravate the condition;
• URETERAL, GALLSTONE DISEASE: Vacuum technique may cause movement of hard concrements in the organs, subsequent pain and blockage of the channels;
• High Blood Pressure: Bandha increases the pressure in the chest, which can be dangerous for people with high blood pressure;
• Cardiovascular Disease, Arrhythmia: It is not advisable to practice Uddiyana, as the practice can cause increased stress on the heart and affect the heart rhythm;
• Gastric or Duodenal Ulcer Disease, Gastritis, Other Acute Inflammatory Diseases of the GI Tract:The abdominal lock technique can irritate the mucous membranes of internal organs, aggravate ulcers and inflammatory processes;
• Period of menstruation:it is recommended to avoid performing bandhas due to the intense impact on the abdominal area.

If there are limitations or doubts about the ability to perform Udiyana Bandha, it is recommended:

• consult a physician before beginning the practice;
• consult with a yoga instructor who can suggest safe modifications or alternative ways to practice

Even if there are no health restrictions, it is necessary to start practicing carefully and not in a hurry. Listen to the sensations in your body, avoid sudden movements, excessive effort.

• Uddiyana Bandha is performed simultaneously with Jalandhara Bandha (Throat Lock)¹. This stabilizes intrathoracic and intracranial pressure and creates safe conditions for internal breath holding. The throat lock also prevents excessive pressure on the heart and brain, ensuring the safety of the abdominal lock.
• In times of illness or indisposition, it is best to postpone performing the bandha to allow the body to recover.
• If you feel any discomfort during the practice, you should immediately stop performing the lock.
• It is not advisable to practice bandha at the end of the day, as it is not recommended to activate energy at this time.
• Before performing the abdominal lock, it is useful to perform warm-up asanas to prepare the body and abdominal muscles.

Uddiyana Bandha is performed on exhalation, at the expense of a "false breath". As a result, the ribs move apart, and due to the reduced pressure in the abdominal cavity (vacuum), the diaphragm, abdomen, and internal organs are pulled inward and upward.

To master Bandha, it is important to learn how to take a false breath by spreading the ribs and relaxing the abdomen. When the abdomen is tense, the suction effect is reduced and the effectiveness of the lock is diminished.

Beginning practitioners may have difficulty relaxing the abdomen and moving the diaphragm. Use diaphragmatic breathing, full yogic breathing as preparatory exercises. Once these are mastered, move on to performing the abdominal locks.

Practice Performed:

• Early in the morning, on an empty stomach, when the stomach is empty; at this time, uddiyana-bandha will be safe and effective;
• After emptying the bowels, bladder, otherwise the abdominal lock may cause discomfort or even injury;
• 3-4 hours after the last meal, if you can not practice in the morning, on an empty stomach;
• at a quiet time, in a quiet place, as the meditative environment promotes concentration and effective performance of the practice.

The easiest variant to master is to perform uddiyana-bandha in the standing position (fisherman's pose):

1. Feet shoulder-width apart;
2. Knees bent, body slightly tilted forward;
3. Hands resting on hips above knees with thumbs pointing in and the rest pointing out;
4. Keeping the back straight

This variation is suitable for beginners and is used by experienced practitioners when performing asanas.

Back Position:

1. Stand upright with feet shoulder-width apart.

Perform Uddiyana Bandha:

1. After inhaling, exhale as fully as possible, bending the knees and lowering the torso slightly; assume the fisherman's pose, with the hands on the hips, above the knees;
2. Delay the breath after exhalation (bahir-kumbhaka), perform jalanhara-bandha;
3. Save the delay, make a false breath: pull the abdomen, the internal organs inward and upward. Strive to bring the navel close to the spine, continue to pull the internal organs upward, but do not overstretch the abdominal muscles;
4. Stay in the final position for a comfortable period of time, so that there is no overstretching while performing the exercise, and exit from it.

Exiting the Bandha:

1. Relax the abdomen and shoulders, release the Jalandhara Bandha, lift the head, take an exhalation;
2. Accepting a standing position, take a slow, conscious inhalation

Take a few free inhalations and exhalations before your next approach.

The abdominal lock is performed in a sitting position with a straight back and (preferably) crossed legs. This position is used by experienced practitioners when fixing the bandha, for example, when performing pranayamas.

Preparation:

1. In a sitting position, do several breathing cycles, relaxing your body and calming your breathing.

Performing Uddiyana Bandha:

1. After a full exhalation, hold the breath and perform Jalanhara Bandha;
2. Save the delay, make a false breath: pull the abdomen, internal organs inward and upward. Do not overstretch;
3. Hold the lock for a comfortable period of time, ensure a proper exit from the practice;

Exit the bandha:

1. Relax the abdomen and shoulders, lift the chin, release the throat lock, and exhale;
2. take a slow, deliberate breath in.

Before your next approach, take a few quiet inhalations and exhalations.

The acceptable number of repetitions of Uddiyana Bandha depends on the experience and physical condition of the practitioner. Let's list some general guidelines.

For beginners:

• Number of reps: It is recommended to do 1-3 reps per workout;
• Breaks: Take sufficient pauses between repetitions to normalize breathing and recover the abdominal muscles;
• Regularity: Practice daily or every other day, depending on how your body feels.

For intermediate level:

• Number of repetitions: up to 3-5 per practice session;
• Intervals between repetitions: can be shortened, but it is necessary to monitor your condition;
• Regularity: Practicing 3-4 times a week helps to improve technique and deepen the effect of the bandha.

For the experienced:

• Number of repetitions: up to 10 per workout;
• Intervals between reps:can be minimized, but it is important to listen to your body;
• Regularity: the bandha can be practiced daily.

Swami Satyananda Saraswati in his commentary on "Hatha Yoga Pradipika" recommends up to 3 repetitions for beginners and up to 10 repetitions for experienced practitioners¹.

The abdominal lock is included by experienced practitioners in a yogic complex when performing certain asanas:

• Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Pashchimottanasana;
• Marjariasana (Cat Pose) - variations wh ere the back is rounded on exhalation and the tailbone is tucked underneath;
• Viparita Karani Mudras

While performing the above asanas, after each exhalation, you can draw up a non-intensive uddiyana bandha. This will increase the energetic effect of the practice.

Uddiyana-bandha is a powerful yogic practice that brings many physiological, mental, and energetic benefits, but it requires a careful approach and consideration of contraindications. When done correctly, it can improve physical and mental health and help calm the mind.

Uddiyana-bandha is a foundation for mastering the following yoga practices: agnisara-dhauti-kriya and nauli (waves), which are also based on the vacuum effect.