Uddiyana Bandha
Bandha means bondage, joining together, fettering or catching hold of. It is also a posture in which certain organs or parts of the body are contracted and controlled.
When electricity is generated, it is necessary to have transformers, conductors fuses, switches and insulated wires to carry the power to its destination, as without these the electricity generated would be lethal. When prana is made to flow in the yogi's body by the practice of Pranayama, it is equally necessary for him to employ bandhas to prevent the dissipation of energy and to carry it to the right quarters without causing damage elsewhere. Without the bandhas, prana is lethal.
The three main bandhas are ; 1. Jalandhara Bandha(Neck lock), 2. Uddiyana Bandha(Abdomen lock), and 3. Mula Bandha(Anus lock).
Uddiyana is the second of the three internal locks. It is said that Uddiyana is the best of Bandhas and he who constantly practices it as taught by his Instructor becomes young again. It is said to be the Lion that kills the Elephant named Death. The word Uddiyana derived from Sanskrit word Uddayana (उड्डयन), which means flying up and so Uddiyana Bandha means the upward flying lock or is commonly known as the abdominal lock. This lock is used to control the flow of breath and energy in the body while practicing yoga. In this process, the diaphragm is lifted up to the thorax by creating a vacuum in the chest after complete exhalation, thereby pulling all the abdominal organs upward and abdominal wall back towards the spine. Uddiyana bandha can be practiced alone or in conjunction with mula bandha. It is recommended that you learn this bandha in a standing position, and only move to sitting after you've gained some experience.
Technique:
• For beginners, stand straight with legs one foot apart.
• Bend the trunk slightly forward with the knees slightly bent, place the palms on the middle part of the thighs.
• Inhale and then exhale forcefully and completely, press down on the thighs firmly by the hands and pull the entire abdominal region towards spine. Pull inward and then slightly upward.
• Hold the breath and do not inhale. Be careful that no air enters. Straighten the body a little by pressing the palms down.
• Hold the breath according to ones ability.
• Then inhale, slowly release the abdominal muscles and return to the upright position.
• Relax in Standing Relaxation Posture for a few seconds.
• Repeat 5 to 10 times at the initial stage. Increase the time after a few weeks of practice.
• Advanced Yoga students can practice this in Padmasana.
Benefits:
• This practice massages and tones the abdominal muscles, stimulates the associated nerves, strengthens all the abdominal organs, increases digestive fire, and removes constipation, indigestion, diabetes; enlarged liver and spleen, depression, dullness and lethargy.
• It stimulates the Solar Plexus and helps to activate Manipura Chakra, the storehouse of Prana. This is ultimately helps on the distribution of energy through out the body.
• As Navel is the place for Samana Vayu practice of Uddiyana helps it to work in proper functioning of digestion.
• It also helps to maintain the balance with the work of Prana and Apana by uniting them with Samana, which create a force or subtle energy to travel upward through Sushumma Nadi.
Caution :
• Always practise Uddiyana on an empty stomach.
• It should be practiced under expert Yoga Teacher, improper performance of the Uddiyana Bandha will cause involuntary discharge of Semen and loss of vitality.
• Do not practise it if there is a complaint of headache.
• Women during pregnancy should not practice Uddiyana Bandha.
• Any body suffering from High blood pressure or Heart diseases, Colitis, Ulcer of stomach or intestine and Hernia should not practice Uddiyana Bandha.
• Always practise Uddiyana after exhalation and never after inhalation.
