Published on May 11, 2008

Uḍḍhīyāna Bandha

The Attention

Direct your attention to maṇipūra-cakra.

The Technique

• Sit down in the lotus position.
• Lean slightly forward.
• Place the hands slightly bent on the thighs close to the knees.
• Breathe out.
• Perform jālandhara-bandha.
• Compress the abdomen by drawing the abdominal wall towards the spine.
• Hold the contraction.
• Release the draw of the abdominal wall.
• Breathe in.
• Relax.

Recommendations

• The abdominal wall withdraws and the diaphragm is naturally lifted. Do not draw the abdominal wall upwards.
• The contraction is maintained only as long as it is comfortable. If there is a tendency to breathe in abruptly and with noise when the abdominal wall is released, this is a sign that you have gone beyond your possibilities.

Observations

Breathing is accomplished through the nose.