IMG_1151Uddiyana bandha awakens the emotional centres of the brain and allows the heart to expand. It can be applied in one of two ways. The first and most commonly used method is to apply it while holding the breath out. While the second method is to apply it while the breath is being held in.

Here’s the basic method:

  1. Sitting or standing, place your hands on your knees.
  2. Take a deep breath in, then fully exhale all of the air from your lungs.
  3. Holding the air out, bend forward slightly and, pushing down on your knees, draw your abdomen back in and up, towards your spine.
  4. Hold this position for as long as is comfortable. Then contract your abdomen and slowly inhale. Repeat steps 1 to 4.

When first starting this practice stick with five repetitions t the most, then gradually increase. While the effects on the physical body are obvious, what’s happening to the nervous system, brain and subtle energies isn’t so obvious. As I said before, Uddiyana bandha lights up the emotional centres of the brain. So it’s probable that you’ll experience an emotional type of cleansing once you start using the practice regularly. Although in the beginning this can feel a bit like regressing back to your teenage years, it eventually settles down and when it does your emotions become much more stable and are expressed without attachment. So slow and steady is the best practice.

Now for the second method:

Sitting or standing, place your hands on your knees.

  1. Begin to inhale, and as you do, draw your abdomen in and up towards your spine. Hold this position for as long as you can comfortably hold your breath.
  2. Exhale while allowing your abdomen to relax into its normal position. And that’s it.

So why use the second method? Well applying uddiyana bandha in this way allows us to combine it with mula bandha to create a powerful pumping action on the subtle energies of the body. this way Uddiyana becomes a very dynamic practice that has a powerful stimulating effect on the mind’s evolution and expansion into self realisation.

Tip

I like to do a few rounds of the basic form of Uddiyana bandha first thing in the morning before any other practices. This creates space for the lungs to expand during breathing techniques and calms the mind in preparation for meditation.

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