Benefits of Uddiyana Bandha Kriya - The "Abdominal Lock"
“Through this bandha, the great bird “prana” constantly flies up through the Sushumna nadi; that is why it is called Uddiyana (upward flying).”
Uddiyana means “to rise up” or “fly.” And Bandha means to “lock” but more literally “to bind” or “to hold.”
Kriya means “action, deed, effort.” In yogic disciplines this is a word primarily used to refer to specific techniques or practices that are directed toward achieving a very specific result. In this case: purification.
During uddiyana bandha, negative pressure is created in the thorax causing the blood in the abdominal veins to be sucked into the heart. Simultaneously, fresh arterial blood is drawn into the internal organs, peristalsis is stimulated, and the internal organs — including the heart — are mechanically massaged.
The practice of Uddiyana Bandha Kriya increases blood circulation throughout your body and brain. It stimulates the vagus nerve by putting a little pressure on it, which strengthens and tones your parasympathetic response, which creates a calming and balancing effect on our nervous system. Through this practice, your brain becomes healthier and you will experience more clarity in your thinking.
This bandha also massages the internal organs and on a more subtle level, it stimulates the inner agni, or digestive fire, which resides around your navel. By strengthening this fire you will experience better digestion and assimilation, and it also helps to purify the subtle energy channels, or nadis.
Practicing this Kriya regularly can help with chronic issues of mild-indigestion and constipation, as well as, create greater health in you body, and clarity in your mind.
Before you attempt this practice: Be sure you have an empty stomach!
First thing in the morning is the best time, right after you wake up.
Here are the basic steps to follow to practice:
Stand with your feet hip width or a little wider apart, bend your knees, keep your spine straight
Slightly lean forward and press down on your thighs with your hands.
Empty your lungs as fully as possible and hold the breath out in an Exhale Retention.
Relax your stomach muscles and then lift the diaphragm (as if you were about to take a big inhale, or as if you suddenly were surprised, but be sure NOT to actually inhale!)
Holding abdomen very hard or tight will inhibit you from being able to practice this bandha.
Even a little inhalation of breath during the “mock inhalation” can prevent you from lifting the abdomen properly. So, remember to hold your breath out completely and don’t inhale until the very last step.
Hold for a few seconds with abdominal muscles sucked back from the vacuum effect created by this action of the bandha . *Be sure you are holding the breath out in an exhale retention the whole time.
When you feel like you need to inhale: First relax the abdomen, by releasing the suction of the diaphragm. And finally, inhale.
To begin learning Nauli Kriya, watch this video for some helpful hints in how to relax and release the Rectus Abdomins Muscle, which will allow the center to come forward while the sides are still pulling back into the Uddiyana Bandha.
Contraindications:
Practicing uddiyana bandha/kriya creates a strong vacuuming effect in the abdomen and puts internal pressure on the organs. For this reason, it is not recommended during pregnancy or menstruation, nor for people suffering from colitis, stomach or intestinal ulcers, diaphragmatic hernia, high blood pressure, heart disease, glaucoma and raised intracranial pressure.
“Even an old person can become young when Uddiyana Bandha is done regularly.”
