UDDIYANABANDHA

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INTRODUCTION

Pull back the abdomen above and below the navel. this is uddiyana bandha, it is like lion to the elephant for death. Note: Uddiyanabandha is enumerated as one of the three bandhas and ten mudras.

METHOD

  • Stand erect.
  • Spread out the legs. the distance between two legs should be 15” to 18”.
  • Lean forward, place hands on the thighs or knees and now exhale fully, hold the breath out.
  • Expand the chest so that the abdomen would be drawn in and portion of the abdomen is being pulled towards the ribs.
  • After pulling it completely maintain for 5-10-15-20 seconds (according to your capacity). now return.
  • Now slowly relax the abdomen and stand erect after inhalation.

DURATION

5 Times. Each for 09-10 Minutes. Later on increase the time up to 15-20 minutes maintaining the final position and reduce the repetitions.

PRECAUTIONS

  • The waist should not lean much while bending forward.
  • The chest should be expanded, shoulders bent a little.
  • The legs should not be bent more at the knee.
  • Do not keep the abdomen tight. let it relax.
  • Exhale fully (completly).
  • Always practise uddiyana on an empty stomach.
  • It can be practised sitting in padamasana also.

DO NOT PERFORM IN DISEASES LIKE

  • LUMBER SPONDYLITIS
  • ABDOMINAL PROBLEMS
  • HYPERTENSION
  • INTESTINAL TB
  • STOMACH ULCER
  • ABDOMINAL HERNIA

Benefits and Limitations

  • Remove constipation, invigorates digestion pressurises the navel plexes, and help to make retention of breath stable.
  • Do not practise it if there is a complaint of headache.