What are the benefits of Uddiyana Bandha?

Yoga practices are aimed at achieving two goals: physical muscle training and working with the inner energy of a person. During practice, each asana ends and is fixed with a bandha , which is a kind of energy lock. Uddiyana bandha is used by practitioners to fix the abdominal or navel energy lock.

What is it?

One of the most seemingly complex yoga exercises is Uddiyana Bandha, which involves strong abdominal retraction. Through a specific sequence of actions in the respiratory cycle and tension of the abdominal muscles, the practitioner achieves maximum abdominal retraction.

Beginners who are disappointed in this exercise because of their inability to immediately retract their abdomen strongly should not despair. The main thing is regular practice.

This skill provides each practitioner with effective rejuvenation and healing of the body when performed correctly. During execution:

  • from the physical side – the diaphragm rises upwards, and at the same time a massage of all the abdominal organs occurs;
  • from the energy side – the descending energy is directed to the solar plexus, where it connects with the awakened Shakti energy and is redirected to higher centers.
Incorrect performance of this type of bandha can lead to serious health problems.
The practice of Uddiyana Bandha is useful for both beginners and long-time yoga practitioners. This exercise should also be added to classes for those who wish to improve the functioning of all organs located in the abdominal area, and for those who are losing weight, since all the abdominal muscles are very strongly involved and worked out during execution.

Benefits

This type of energy fixation of asanas has a positive effect on the body.

  • The internal organs of the abdomen undergo self-massage due to the pulling up of the diaphragm.
  • Blood circulation processes in the body are improved.
  • Cleansing and normalization of the intestines occurs.
  • The activity of the pancreas is normalized.
  • The liver, kidneys, spleen and adrenal glands are massaged.
  • Nervousness and fatigue are reduced due to the normal functioning of adrenal secretion and the maintenance of hormonal balance.
  • Abdominal muscles are worked out, contributing to fat burning in this area.
  • Aging processes are slowed down due to the upward redirection of vital forces.

Contraindications

This type of exercise, which involves strong muscle tension and compression of internal organs, is not suitable for everyone. Practitioners are advised to refrain from performing it if:

  • there is an exacerbation of diseases such as colitis, gastritis, prostatitis, varicose veins, hemorrhoids;
  • diseases are detected – prolapse of the kidneys and pelvic organs, ulcer of the gastrointestinal tract;
  • suffer from heart failure and have heart defects;
  • the menstrual cycle is disrupted, the period of menstrual bleeding and pregnancy;
  • the six-month postoperative period after operations in the abdominal and pelvic areas.
During the implementation of this energy lock, if pain occurs, it is necessary to reduce the intensity or stop the exercise.

Execution Technique

Execution Technique

This exercise can be performed both in a sitting and standing position. The main thing is to calm down beforehand and normalize breathing. Also before the session (2-3 hours before) refuse to eat or perform it in the morning on an empty stomach.

From a sitting position

The practitioner needs to perform the following.

  1. Take a comfortable position, for example Padmasana , in which the knees touch the floor. Also, the back is straight, and the arms are relaxed on the hips, eyes closed or half-closed. The whole body is relaxed.
  2. Focusing on breathing movements, take a deep breath and then an incomplete (85%) exhalation. After that, hold your breath.
  3. Hold the neck lock – lower your head down and forward, pressing your chin to your body. At the same time, the shoulders rise, slightly protruding forward, and the arms straighten, remaining on the hips.
  4. Gently pull in your stomach inwards and upwards, due to the pulling up of the diaphragm. A shallow depression should form in the solar plexus area, which confirms the correct execution and the absence of air.
  5. Remain in this position as long as possible.
  6. Upon completion, the diaphragm slowly descends, while simultaneously making a smooth inhalation, and the lungs fill with air. After that, the respiratory cycle must be restored, and then Uddiyana Bandha can be repeated.

From a standing position

It is recommended to start practicing this exercise from a standing position, as the work of the diaphragm is controlled.
  1. The body is positioned straight, slightly spreading slightly bent legs slightly wider than the shoulders and directing the toes to the sides. Then, slightly tilting the body forward, the hands are placed on the hips above the knees. Gaze forward down.
  2. A deep inhalation is performed, and then the lungs are released from air with a sound, while simultaneously the body is slightly lowered down. After that, hold your breath.
  3. Gently raising the body, keeping the hands in place, the abdomen will be drawn in. The gaze is directed forward down. You should hold yourself in this position, focusing on your feelings.
  4. Upon completion, the head slowly rises without sudden movements, the lungs fill with air, the body straightens.
    Beginners are recommended to do up to 3 repetitions at a time, those who have been practicing for a long time should limit themselves to 10 approaches.
    The main thing during the performance is to monitor the correct technique of performing Uddiyana Bandha and the signals of the body.

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