Extract from D. Swenson’s “The Practice Manual”
The second lock is Uddiyana Bandhawhich means flying upwards.
In its complete expression, Uddiyana Bandha is performed by
exhaling fully and then drawing the lower belly inwards and
upward while simultaneously lifting the diaphragm. This level
of uddiyana is primarily utilized during the exhale retention
phase of specialized breath control methods known as pranayama.
This full level of engagement is not possible to maintain throughout
practice due to the inability to inhale while total uddiyana
bandha is engaged.
The level of Uddiyana we should hold for
the duration of our practice is more subtle. Rather than sucking
in the belly fully, we must instead simply maintain a stillness
located three fingers below the navel. This will allow space
for the diaphragm to drop during each inhale and the lung’s
expansion will find it’s way into the side rib, back
and chest. The upper portions of the torso must remain soft
and pliable so that the inhale expansion may occur ti its fullest
expression. Upon each exhale the lower abdominal muscles may
contract to encourage a total emptying of the lungs. This contraction
must then be release in order for the inhale to repeat fully,
yet not relaxed so much that the lower belly rise with the
incoming breath. The action is subtle. Too much effort and
the breath is hindered rather than enhanced. Do not harden
the belly as though someone is going to punch you in the stomach.
That is over-doing it.
I like to use a visualization to assist in further understanding
this bandha. Imagine that you have a string which is attached
two inches below the navel. Take that string and draw it straight
through the body and tie it around the spine. Now when you inhale
the lower belly will remain still and you will maintain
freedom in the upper torso. These bandhas are a subtle dynamic
that may take years to understand. Be patient. Don’t worry
if you don’t get it right away. In time they will come. |
