Uddiyana Bandha is one of the best ways to strengthen those deep abdominal muscles which support your lower back. When practiced every morning before eating, it will also stimulate your digestive tract and tone your lungs.
This pose should not be attempted if you have eaten recently or are menstruating, pregnant or suffering from heart or circulatory problems or headaches.
ABDOMINAL LOCK (Uddiyana bandha)
- From a standing position bend your knees and lean forward slightly from the hips, resting your hands just above your knees. (fig 1)
- Take a deep breath in and then exhale fully drawing your abdomen back towards your spine. Keeping your breath out expand your rib cage (this is like taking a fake breath in) you will feel the abdomen hollowing and lengthening and a slight drawing sensation in the throat. To counteract this bring your chin towards your chest and keep your body lengthening. (fig 2)
- When you are ready to inhale slowly release the lock and gently inhale (don’t gasp), take a full breath and exhaling roll down into a relaxing forward bend (fig 3)
Inhale and on the exhale roll back up. Repeat twice more then rest.
