internal organs

Uddiyana bandha. Benefits and Techniques

Overview of Uddiyana Bandha, Benefits. Important features. Breathing technique. Performing standing, sitting on a video. Importance of abdominal breathing, psycho-exposure, contraindications.

By the nature of the execution, Uddiyana Bandha is called the Abdominal Castle. The technique is simple, but the results are excellent. Based on the external signs of the asana, you can see the intense retraction of the abdomen. But there are elements that cannot be seen visually.

For the proper implementation of Uddiyana Bandhu, it is important to put into practice all the nuances, otherwise there will be no result. Its dangerous that you can hurt yourself.

Benefits of the Abdominal Castle

Asana Uddiyana Bandha helps to normalize the activity of internal organs and restore energy. When the exercise is performed, the chest stretches up, self-massage of all organs, the abdominal cavity occurs. Accordingly, the work of the intestines is getting better. It is cleansed, constipation disappears. When digestion is normal, many diseases disappear. Performing asana regularly, pancreatic activity will return to normal..

In addition to the activity of the digestive tract, the liver, kidneys, spleen, adrenal glands are massaged, adrenal secretion is also normalized, a person gets rid of constant fatigue or excessive nervousness.

At the energy level, the Abdominal lock raises vitality, which inhibits the aging process. Therefore, with regular practice, you can restore health and rejuvenate.

Uddiyana Bandha is actively used by those who want to lose weight, because it is able to burn fat in the abdomen. The figure becomes slim and takes on attractive shapes..

Important Features

In order to correctly master the Abdominal castle and avoid negative consequences, you must adhere to these rules:

Do not do asana when the stomach is full (only after three hours after eating).

Overvoltage will not give positive results. The maximum retraction of the abdomen is better not to do immediately, but gradually.

In the first days, reduce the repetition of the exercise to a minimum (2-3 times), but perform it competently. Do not do more than 10 times in a row.

Direct attention to the solar plexus.

If Uddiyana Bandha is included in the yogic complex, then it is more effective to use it at the end of the complex before meditation. Asana enhances the effect of breathing exercises.

The best time to exercise is morning, after sleep.

If you ignore these recommendations, then excessive pressure on the internal organs will create health problems. The goal of the asana is health, not powerful abdominal retraction.

Breathing technique

Before performing the exercise, it is important to calm down, to normalize breathing. It must be deep, calm, the mind - peaceful, pure.

Order of execution:

Uddiyana Bandha

Take a deep breath, slightly protruding belly forward. So the lungs are straightened out and fully filled with air.

Exhale to do long and relaxed, pulling the stomach to the spine.

Take a false breath (everything is the same as when you inhale, but the air is not inhaled). Then the diaphragm rises, the stomach is pulled in as deep as possible, without much stress.

When exhalation is done, it is necessary to tighten the muscles of the pelvic floor in order to keep the root castle. He withstands as much time as you need. At the first sign of discomfort, immediately take a smooth breath, relaxing the muscles of the pelvic floor, returning the diaphragm to its original position.

The technique of performing an asana for an advanced level is identical to that of an entry-level one, since the pose is without complex components.

Between repetitions of exercise, do several deep breathing cycles.

Standing Technique

To perform the exercise while standing, you must:

Stand straight and spread your legs shoulder-width apart, leaning forward slightly.

Put your hands on the front of the hips, focusing above the knees.

Take a deep breath and exhale noisily with your mouth, leaning even further forward. Look down.

Hold your breath and begin to straighten a little. So the diaphragm itself starts to rise.

Ensure that when straightening air does not pass into the chest.

After full straightening, relax and inhale and exhale several times.

To better understand the exercise, watch the video:

Sitting sitting

Uddiyana bandha can also be performed while sitting. The execution technique is the same as in the previous description, but there are some nuances:

Correctly choose the starting position (sitting cross-legged, lotus, half-lotus). It depends on the state of the hip joints..

Align your back, place your palms on your hips in a relaxed state.

Knees touch the floor, relax the body, cover your eyes.

Further, the execution technique is the same as in a standing position. But the pelvic floor muscles hold both the abdominal castle and the lower one. After completion of the asana, a long breath is taken, lifting his head, to relax. It is easier for beginners to master the standing option. In this position, the diaphragm works better. Also, people with poor stretching will be easier to perform asana.

internal organs

Unable to retract belly

Often, beginners encounter a problem when they can not pull the stomach deep. Then they are disappointed and the technique of performing asanas is violated. With such a problem, you should not be disappointed, you need to understand that your body is not ready for such poses. It takes time. The slagged intestine also prevents this, which is observed in so many people.

But the systematic performance of asanas leads to the launch of positive processes in the intestine. It is helpful to combine the exercise with other cleansing practices. The appearance of a negative result is possible from the exercise with abdominal muscles. With this method, the stomach is retracted deeply, but incorrectly for Uddiyana Bandha. In this asana, the motor activity of the diaphragm is important, which is not done by the press muscles.

That's right, when there is complete relaxation of the muscles, the stomach is pulled in and rises. Aperture - Abdominal Lock.

Abdominal breathing

Lower breathing (abdominal) is a powerful healing procedure. When you inhale, a stomach protrusion occurs, and the diaphragm goes down, opening the space to the lungs. As a result, the lungs fully open and straighten those places that do not take part in ordinary life. Due to this, the lungs are completely cleansed of harmful bacteria and their formation is prevented..

Exhaling, the diaphragm gently lifts upward. Air is squeezed out of the lungs, internal organs are massaged. Lower breathing increases lung utilization.

The respiratory cycle is slow, measured. As a result, one respiratory cycle absorbs a large amount of oxygen. Gradually, the diaphragm gains better mobility and elasticity, the functioning of internal organs is normalized, and vital energy is increased.

Regular exercise of Uddiyana Bandha will help to master abdominal breathing..

Psychological effects on the body

The mind is closely related to breathing. They are like reflectors of each other. When mood changes, breathing changes. The modern destructive way of life makes people miserable and superficial. Most people have fast and jerky breathing, displaying their mind.

But when mastering the lower breath comes clarity of thinking, peace, which has taken away modern society.

To whom to apply?

When you see a person with a naturally inverted stomach, pleasant associations arise. And when you look at your own saggy stomach, the mood falls.

But daily practicing Uddiyana Bandha, a positive result will be noticeable - the stomach will tighten, increase vitality, improve health. Uddiyana prolongs life. With a simple exercise technique, the result is excellent.

But having many benefits, contraindications were noted in the Abdominal castle. So, you can not perform the exercise when:

acute stage of a stomach ulcer or duodenal ulcer;


menstrual cycle;

diseases of the heart, lungs, organs related to the diaphragm;

hernia of the abdominal cavity;

excess body fat, especially if there are a lot of them on the stomach.