2.Uddiyana-bandha. Upward Abdominal Lock
“Uddiyana” – means upward
“Even an old person can become young when Uddiyana Bandha is done regularly” (Hatha-Yoga-Pradipika 3.58).
There are a few important points to remember when beginning the practice of Uddiyana Bandha:
– practice only on an empty stomach
– only after an exhalation, never before an inhalation.
– during the time you hold the bandha, also perform Jalandhara Bandha. (Chin lock)
1.Stand with your feet slightly apart, eyes open. Round your torso forward, put your hands on thighs.
2.Inhale deeply through your nose, then exhale quickly through the mouth. Contract your abdominal muscles fully to push as much air as possible out of your lungs.
3.Then relax your abdominals. Then try to expand(even lift a little) your rib cage as if you were inhaling. The expansion of the rib cage (without the inhalation) sucks the abdominal muscles and viscera up into the thorax and hollows the belly.
4.Perform a chin lock, and hold the breath for 10-15 seconds, or less (for the first times). Then slowly release the abdominals, raise your head and inhale normally.