Uddiyana bandha


“Draw the abdomen backwards above the navel so that the great bird flies unceasingly upwards. This is Uddiyana bandha, a lion against the elephant of death.”
“This Uddiyana sets itself apart from all bandhas: when Uddiyana is practiced, liberation arises spontaneously.”
Gheranda Samhita


Standing position, feet parallel at shoulder width. Slightly bend your knees and place the palms on the thighs just above the knees with your fingers toward each other.

Relax your abdominal muscles. Back is straight. The head is aligned with the spine.

Exhale deep through the mouth, completely emptying the lungs. Hold your breath.

Pull the belly, expanding the chest and lifting the diaphragm. You can pretend that you breathe without inhaling the air really and that expands the chest and lifts the diaphragm.

Hold the position and holding your breath.

On the strong desire to take a breath, first release the belly, and only after that inhale through the nose !!

Try to breathe smoothly. Hold your breath after inhaling for a comfortable time – this phase usually gives a feeling of pleasant euphoria. Calm down the breath, relax completely.

You can then move on to the next cycle of Uddiyana bandha or end the practice. Do not return right away to the standing position, as it may cause dizziness.

Attention focused:

Focus your attention on the Manipura Chakra, located opposite the navel.


the flow of energy streaming up along the spine from two lowest chakras into the heart chakra and above.


Sublimation of energies of the lower chakras, raising and purifying it in the upper chakras.
It tones the internal organs, removes toxins from the digestive system. It cures constipation, indigestion, colic, gallbladder problems, hernias, ulcers, helps prevent the formation of stones. It improves digestion, cleanses the stomach by gastric stale, strengthens the muscles and nerves in the abdominal area.
Promotes rejuvenation and longevity.

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