UDDIYANA BANDHA

Why Uddiyana Bandha? Uddiyana bandha is said to move and contain prana within Shushumna nadi.

Uddiyana Bandha will change according to which practice and why it is being employed.

The version of Uddiyana Bandha which is most referred to is where the abdomen is drawn up creating a concave effect. It’s the version used when practicing Shat karmas and Nauli Kriya. This version is useful for its intended purpose, but it’s not the same as the one used when practicing asana.

I would also argue that Uddiyana Bandha is generally misinterpreted.

ISOLATING UDDIYANA FROM NABHI BANDHA

There is a little talked about Bandha called Nabhi Bandha.

Nabhi Bandha is located four fingers below the navel and is a front to back action. It will be felt by drawing the abdomen below the navel towards the back of the spine. It will have a positive effect on the position of the pelvis by ensuring the Pubis is lifting which creates space in the Lumbar spine. It is essential in maintaining neutral posture.      

I find that students will overwork Uddiyana Bandha by pulling the whole of the abdomen up and in rather than isolating Uddiyana Bandha from Nabhi Bandha.

UDDIYANA BANDHA OVERWORKED

As I have said many times Bandhas are ultimately a subtle action and they will have their own distinct purpose. When there is a gross over worked action, such as in Uddiyana Bandha, then the refined actions required are missed.

KAPALABHATI

A prime example is Kapalabhati. When working with new students I will always take them back to basics. The intention is to get them to rethink what may well have become a practice that has become stale and ineffectual.

I will almost universally find that when introduced to Kapalabhati, or even those students who have previous experience will overwork the practice, with the whole of the upper body bouncing up and down.

By refining the practice of Kapalabhati and keeping the contraction below the navel the whole practice is transformed.

UDDIYANA BANDHA-3 TYPES

When discussing Uddiyana Bandha there are three ways in which it can be practiced, depending on why its being used.   

Version 1.

Standing in Samasthiti take the attention to the top of the chest and notice it rising with the inhalation. As the exhale begins keep the top of the chest high, and at the same time pull the small ribs at the bottom of the rib cage in and down. This will create a stabilising effect on the Thoracic cage.    

This version of Uddiyana Bandha is a very powerful method of ensuring the Thoracic cage is stable yet dynamic while practicing Asana.

Version 2.

Version 3.

From a standing position bend the knees and sink into a high squat. Place the hands on the thighs, looking up take a big inhale through the nose. Begin the exhale through the mouth (slightly pursed lips) and fold all the way down over the knees. With the breath held outside lift back up to an Utkatasana type pose with the hands still on the thighs, keeping the tailbone scooping down and under with the chin on the chest.   Hold for a comfortable time, then look up and release.    

UDDIYANA BANDHA BENEFITS

As we can see Uddiyana Bandha will have a profound effect on posture depending how it is used.

Uddiyana Bandha is also an important practice in Hatha Yoga with its effects on the subtle body. When used as a Kriya it will heat the body internally and as such is connected to Tapas. It is regarded as a purifying practice which enables assimilation such as in concepts and behaviour. It is also used as a practice to untangle the knots of Vishnu Granthi.

Uddiyana Bandha is also said to have great benefits on the digestive system by stimulating the digestive fire and enabling more efficient assimilation in the digestive area.