Uddiyana:
Uddiyana Bandha Instructions: Stand with the feet apart. Bend the knees slightly, and place the hands on the tights. Take a deep inhale, exhale as much air as you can, and hold your breath. Press the legs with the hands, and notice how the diaphragm goes up under the ribs and the navel is pulled up and toward the spine. When you need to inhale, release the abdominal hold first, then breathe in. Repeat. Rest between repetitions, as needed.
Benefits:
Navi Kriya means “navel action,” and is a dynamic form of uddiyana bandha.
Instructions: Stand and perform uddiyana bandha. Then, continue to hold your breath, as you release the pressure of the hands on the knees. You will notice that the central abdominal wall will bulge forward, like a column of muscles. After 3-4 seconds, press again with the hands on the knees, and notice how the navel is pulled up toward the spine. Repeat 3-4 times, as long as you can comfortably hold your breath. Release the pressure of the hands before you inhale. Rest if needed. Repeat 2-3 times.
Nauli Kriya means “to churn” or “to twirl,” and it is another dynamic form of uddiyana bandha.
Instructions: Stand and perform navi kriya, but alternate the pressure of the hands on the knees. The abdominal wall will start to more like a column, in a circular motion. When you need, release the hand pressure, and inhale. Rest. Repeat, moving the abdominal wall in the opposite direction.
Benefits:
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Awake, my dear!
Be kind
To your sleeping heart.
Take it out
Into the vast field of light
And let it breathe.
Hafiz
- It means “to fly up.”
- It lifts the abdomen using the diaphragm.
- It brings energy up from the huge energetic storage present in the pelvic area.
- It can be used in combination with other practices, such as spinal breathing pranayama, and yoni mudra kumbhaka.
- It can be done standing or sitting.
- It is done during breath retention after expelling the air.
- It can be static (see instructions below) or dynamic (navi kriya and nauli kriya).
- While these techniques may be awkward at the beginning, they become easier with practice.
- They contribute to the rise of ecstatic conductivity in the nervous system.
- They should be practiced as part of the program that includes meditation, as otherwise they can create energy imbalances in the body.
Uddiyana Bandha Instructions: Stand with the feet apart. Bend the knees slightly, and place the hands on the tights. Take a deep inhale, exhale as much air as you can, and hold your breath. Press the legs with the hands, and notice how the diaphragm goes up under the ribs and the navel is pulled up and toward the spine. When you need to inhale, release the abdominal hold first, then breathe in. Repeat. Rest between repetitions, as needed.
Benefits:
- It massages the abdominal organs.
- It improves digestion.
- It tones the adrenal glands (which regulate the metabolism and the response of the body to stress) and balances their function.
- It reduces stress and tension.
- It improves the function of the liver and pancreas.
- It increases the lung capacity.
- It enhances practices such as concentration, meditation, and samadhi, and it is a great tool for liberation.
- It is one of the components of the Maha Mudra (all body mudra/sign).
Navi Kriya means “navel action,” and is a dynamic form of uddiyana bandha.
Instructions: Stand and perform uddiyana bandha. Then, continue to hold your breath, as you release the pressure of the hands on the knees. You will notice that the central abdominal wall will bulge forward, like a column of muscles. After 3-4 seconds, press again with the hands on the knees, and notice how the navel is pulled up toward the spine. Repeat 3-4 times, as long as you can comfortably hold your breath. Release the pressure of the hands before you inhale. Rest if needed. Repeat 2-3 times.
Nauli Kriya means “to churn” or “to twirl,” and it is another dynamic form of uddiyana bandha.
Instructions: Stand and perform navi kriya, but alternate the pressure of the hands on the knees. The abdominal wall will start to more like a column, in a circular motion. When you need, release the hand pressure, and inhale. Rest. Repeat, moving the abdominal wall in the opposite direction.
Benefits:
- It tones the abdominal muscles.
- It massages the internal organs.
- It improves digestion.
- It removes toxins.
- It eliminates constipation.
- It removes excess of phlegm, mucus, and fat.
Check our yoga and meditation retreats. Register early as places are limited.
Awake, my dear!
Be kind
To your sleeping heart.
Take it out
Into the vast field of light
And let it breathe.
Hafiz