How to Do the Uddiyadha Bandha Pose in Yoga
There are three energetic locks, or bandhas, that are employed in yoga for intermediate to advanced practitioners of yoga. These bandhas direct prana, or vital energy, up the spine, or shashumna, for the purpose of enlightenment. As an advanced practice, Uddiyana Bandha occurs in the belly and is loosely translated as “flying up.” Mr. B.K.S. Iyengar refers to bandhas as “restraints” rather than yoga poses as they contain and trap prana in the body. Like martial artists and practitioners of Chinese Medicine, Indian yogis believe preserving and conserving prana is a way to prolong longevity and encourage spiritual growth.
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Instructions
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Stand with your feet hip's width distance and the hands on the upper legs. Inhale through the mouth and exhale out the mouth. Do twice more without strain.
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Inhale through the nose and hold your breath as you lift the belly and contract it so that you hollow out the belly completely, creating a concave appearance to the belly. Slowly exhale out the nose. Pause and slowly release the belly. Take several recovery breaths.
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3
Inhale through the nose, hollow out the belly and hold the breath. Simultaneously, pump the belly so that it is like the action of a bellows used to fan a flame. Do only 3 to 5 rounds. After the last round, keep the breath and slowly release the breath, exhaling out the nose and allow the belly to relax. Take several recovery breaths.
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Lower your head below the level of your heart and rest if you feel dizzy or light-headed. If you are still dizzy, sit in a chair and lower your head into your hands, below the level of the heart.
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Do not overwork this practice if it is a new one for you. Rest by lying flat on the floor, with a small pillow under the head and neck and a thin blanket to cover the body so you are not cold. Rest for 5 minutes with the eyes closed. Roll off to the right side slowly and then up to sit. Gradually return to the rest of your day.
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Tips & Warnings
Do not practice Uddiyana Bandha if you are pregnant, on a menstrual cycle, or if you
have high or low blood pressure, or if you have glaucoma, or any other eye disorders.
