Abdominal Lock

 

(Uddiyana bandha)

Level: Moderate

Benefits: This exercise strengthens the abdominals, stimulates the digestive organs and tones the lungs.

Cautions: It should not be performed if you have eaten recently or are menstruating, pregnant or suffering from heart or circulatory problems or headaches.

How To

  1. From a standing position, bend your knees and lean forward slightly from the hips, resting your hands just above your knees.
  2. 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.
  3. 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.
  4. Inhale and on the exhale roll back up. Repeat twice more then rest. Gradually with practice you will be able to extend the time you are holding the lock.
Modifications
  • This pose can be performed while in a kneeling position.

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