How to Do Uddiyana Bandha

A bandha, or internal body lock, is used to cleanse and redirect your pranic energy. Bandhas are regularly practiced in Ashtanga, Vinyasa and Kundalini yoga. Bandhas not only cleanse your organs, but also help you flow in and out of poses.

Things You'll Need

• Yoga mat
• Comfortable clothing

Instructions

1. Stand with your feet about hip’s distance apart.

2. Bend your knees slightly and round your torso. Place your hands on your knees.

3. Inhale through your nose and exhale forcefully. Tighten your abs to push the air out of your lungs.

4. Expand your ribcage and lift your navel toward your spine. If you are a beginner focus on hollowing your stomach and feeling your abdominals lift.

5. Lower your chin to your chest.

6. Hold for 5 to 15 seconds. Release your abdominals, lift your chin and breathe normally.

7. Perform at least 3 more rounds. Be sure to breathe normally between each round.

Tips & Warnings

• Practice Uddiyana Bandha for the first time with the assistance of a teacher.

• Always perform Uddiyana Bandha after an exhalation.

• You should not eat two hours before a yoga class. It is important to practice Uddiyana Bandha with an empty stomach.