UDDIYANA BANDHA (Abdominal Retraction Lock) in Hath Yoga

 UDDIYANA BANDHA  (Abdominal Retraction Lock)

Uddiyana bandha is so-called by the yogis because through its practice the prana (is concentrated at one point and) rises through sushumna. The bandha described is called the rising or flying bandha, because throughits practice, the great bird (shakti) flies upward with ease. Pulling the abdomen back in and making the navel rise is uddiyanabandha. It is the lion which conquers the elephant, death. Pulling the abdomen back in and making the navel rise is uddiyanabandha. It is the lion which conquers the elephant, death. (55-58).

In the practice of uddiyana bandha, the abdominal organs are pulled up and in, creating a natural upward flow of energy, therefore, it is often translated as ‘the stomach lift.’ Uddiyana means 'to rise up’ or ‘fly' and bandha means ‘to bind,’ ‘to hold captive’ or ‘to contract.’ Movement of shakti in the body is described as a bird. It tries to fly away time and time again, but it is constantly pulled down. However, if the shakti of ida and pingala can be brought together and released through sushumna, it will ascend and ultimately it will be freed in sahasrara chakra, the highest heaven.

Uddiyana bandha changes the course of the downward moving apana vayu and unites it with prana vayu and samana vayu in the navel center. When the two opposite energies of apana and prana meet in the navel region, there is an explosion of potential force which travels upward through sushumna nadi. Powered by udana vayu, it is taken upto the higher centers. Of course, this is a major event in the course of one’s sadhana and it does not take place with one or two rounds of practice. It requires patient and ardent performance in combination with other techniques.

Uddiyana bandha involves the sucking in and pulling up of the abdomenand stomach. It can be done while sitting, standing or lying flat on the back. Initially it should be practiced standing. It must always be done on acompletely empty stomach and the bowels should preferably be evacuated first.

Technique 1: Standing abdominal contraction

Stand with the feet about half a meter apart. Bend the knees slightly and rest the hands above the knees with the thumbs facing inwards and the fingers outwards.

The spine must remain straight, not curved, and the head should be kept up and eyes open. Inhale deeply through the nose, then exhale quickly through slightly pursed lips, but do not be forceful. Having fully exhaled, perform jalandhara bandha by moving the chin down to the chest and raising the shoulders.

Then pull the abdomen and stomach inward towards the spine and up. Hold for a few seconds.

Before inhaling, relax the stomach and abdomen, release jalandhara by raising the head, and stand straight. Then inhale through the nose slowly and with control. Before repeating another round, breathe normally for a minute or two.

Practice three rounds at first. Over a period of a few months you can gradually increase to ten rounds.

Technique 2: Uddiyana Bandha

Sit in bhadrasana, siddhasana/siddha yoni asana or padmasana. If seated in siddhasana/siddha yoni asana or padmasana, sit on a cushion so that the buttocks are raised.

Keep the palms of the hands on the knees and the spinal cord upright and straight.

You can practice with the eyes opened or closed. Perform uddiyana bandha as in Technique 1.

Practice three to ten rounds, concentrating on the natural breath for a minute or two between rounds.

Bandhas should be done after asana and pranayama or in combination with either; however, any bandha should be perfected before it is incorporated with asana or pranayama.

Anyone suffering from stomach or intestinal ulcers, hernia, highblood pressure, heart disease, glaucoma or raised intracranial pressure must not practice this bandha.  

Benefits

Vitality increases as uddiyana has a powerful toning effect on the visceral organs, muscles, nerves and glands. The suction created stimulates blood circulation and absorption. The heart is squeezed and gently massaged by the upward pressure of the diaphragm. The suction or negative pressure in the thorax draws venous blood up from the abdomen into the heart and at the same time, arterial blood is drawn into the internal organs. The autonomic nerves comprising the solar plexus are strengthened. The processes of digestion, assimilation and elimination are directly affected.

Uddiyana bandha effects optimal functioning in in the alimentary canal, thereby overcoming many related diseases. It also strengthens diaphragm and other respiratory muscles and renders them more mobile. Improper respiration and gas exchange is the other major cause of disease and degeneration. The lungs are tightly squeezed during uddiyana and this induces a greater efficiency of gas exchange, i.e. absorption of oxygen and expulsion of carbon dioxide. 

On a pranic level, uddiyana pulls the apana vayu up from the abdominal and reproductive organs towards the chest. Through uddiyana and jalandhara the prana is carefully locked into the navel region where union of prana and apana with samana can occur and induce the awakening and ascent of kundalini. With so many wonderful benefits, it is not surprising that uddiyana cans low down the natural process of degeneration and ageing and make even an old person look young.