Yoga BLOG
Uddiyana Bandha: The closure of the abdominal wall by drawing in the abdomen
by Nick
on Mar 06 2018
Uddiyana Bandha: The closure of the abdominal wall by drawing in the abdomen The Uddiyana Bandha exercise is suitable even for yoga beginners due to its simple execution. It can literally be translated as "locking" (bandha) of the abdominal wall (uddiyana). The goal of this exercise is therefore to draw the abdomen upward after an exhalation. The exercise is also intended to control the prana during the individual exercises. Due to its low complexity, this is a perfect binding exercise that can easily be integrated into an existing yoga program or could be used to enhance it. What could Uddiyana Bandha achieve? According to tradition, the exercise is considered one of the abdominal mudras for advanced practitioners, although from a purely physical perspective it is relatively easy to perform. Supposedly, the exercise massages the abdominal organs and can promote balanced digestion. At the same time, it is sometimes possible to find inner balance with the exercise, which in turn is considered a source of courage, enthusiasm, and self-confidence. Therefore, pulling up the stomach sometimes has more than just physical benefits. Whether this exercise appeals to you and triggers such potential benefits in you is something you will have to discover for yourself. Therefore, we would now like to show you how you could perform the Uddiyana Bandha exercise in practice. Please note, however, that there are generally several variations; here we will explain the most commonly used version. Step by step: How to perform Uddiyana Bandha To begin, get into a standing position with your hands on your thighs. Standing completely upright in the starting position, breathe in and out three to five times. Now bend forward with your upper body and place your palms on your knees. Stick your bottom out slightly and tuck your chin towards your chest. In this position, you can finally begin Uddiyana Bandha. Exhale completely once while placing your palms on your knees. Instead of breathing in again immediately, consciously and abruptly draw your stomach in. Since you have already exhaled at this point, your stomach will draw deep into your body, creating a kind of hollow space. True to the exercise, you not only draw your abdominal wall inwards, but above all upwards, which is ensured by the crouched posture. Remain in this position for a few seconds and then move back up while inhaling. It is important that the entire abdominal region is drawn towards the spine. It is best to try to find out for yourself how long you can stay in this position. However, Uddiyana Bandha is never about winning a competition or torturing your own body. Try to determine how long you can comfortably yet challengingly hold your breath after exhaling and pull the abdominal wall, including your internal organs, towards the spine. If you slowly reach your limits, do not try to push them too far; instead, exit Uddiyana Bandha. To end the exercise, stop sucking in your stomach so that your belly returns to its normal shape. At the same time, take a deep breath, stand up straight, and relax. You can repeat this Uddiyana Bandha exercise several times; we recommend about five times at this point. This exercise works best first thing in the morning, before you've had anything to drink or eat. To reap the full benefits, you should perform Uddiyana Bandha every morning. Because you haven't had anything to drink or eat before the exercise, it will be easier to suck in your abdominal region, ensuring that you don't disturb your stomach or intestines during digestion. Image © fizkes / 123rf.com