The exercise looks like a strong retraction of the abdomen.
A person who has never practiced uddiyana bandha cannot believe that the technique can bring a tremendous anti-aging and healing effect. But, a beneficial effect on the body is carried out only if the exercise is performed correctly. If the execution is incorrect, then this can greatly harm.
The benefits of uddiyana bandha
Hatha Yoga claims that Uddiyana Bandha has a beneficial effect on the body. However, it is important that it runs correctly.
Effect of practice:
Sublimation of sexual energy in favor of a healing effect and its redirection to higher centers.
Due to the fact that during the execution of the technique, the diaphragm is pulled to the chest, the organs of the abdominal cavity are massaged. Thanks to this, constipation, problems with the intestines and pancreas are eliminated, digestion normalizes.
Abdominal massage is also beneficial for the kidneys, liver, spleen and adrenal glands.
Beneficial effect on the circulatory system. Exercise helps to remove venous congestion, improve blood circulation to all internal organs and accelerate regenerative processes in various diseases.
Effect on the nervous system. Since many nerve endings are concentrated in the intestine, when uddiyana bandha is performed, they are stimulated. This leads to the fact that the yogi quickly calms down, experiences peace, nervousness and hyperactivity go away.
The active effect on the genitourinary system is explained by the fact that the outflow of blood from the pelvic organs is increased, blood supply is activated, excess fluid is excreted. Uddiyana bandha is especially useful for those who suffer from prolapse of the pelvic and abdominal organs.
The vital energy rises, which helps to slow down the aging process and the overall anti-aging effect.
Due to the active "retraction" fat is removed from the abdomen, the figure becomes more graceful, fit and slim.
Exercise is indicated for various chronic diseases of the pelvic organs and abdominal cavity: prostatitis, menstrual irregularities, colitis, constipation, varicose veins, hemorrhoids, gastritis, dysbacteriosis, etc. The main thing is that these diseases should not be in the acute stage.
Important about the abdominal castle
There are key points to consider when practicing uddiyana bandha:
The technique is performed exclusively on an empty stomach or at least 3 hours after eating.
There is no need to try too hard to draw in the stomach. It is better to do it slowly and so that there are no unpleasant sensations.
It is better to start practicing when the exercises of pranayama and yoga asanas are performed, but before meditation. A more effective effect of uddiyana bandha in combination with breathing exercises and mudras.
Beginners should do 2-3 repetitions of equipment in one lesson. For a more advanced yoga, 10 repetitions will be enough. Do not need anymore.
At run time, attention should be focused on the area of the solar plexus, which corresponds to the manipura chakra.
The best time to practice is early morning, soon after waking up.
The technique of performing uddiyana bandha in a sitting position
In order to start performing uddiyana bandha in a sitting position, it is necessary to take a meditative posture (any). However, this should be a pose in which the knees are on the floor. Put your palms on your knees, close your eyes and relax. It is from this position that the technique will be performed.
Take a deep breath without opening your eyes and hold your breath. On delay, do jalandhara bandha. That is, it is necessary to tilt the head so that the chin is pressed snugly against the sternum. There will be a sensation of stretching the neck muscles. At the same time, the arms are straightened and held by the palms on the knees. The shoulders are raised and extended slightly forward.
After jalandhara bandha, the stomach is pulled inward and upward. To maintain this position is necessary until it turns out not to breathe.
You need to get out of the bandha as follows: slowly relax the abdominal muscles, release the jalandhara, raise your head and exhale. It is necessary to wait until breathing is restored, and then repeat the uddiyana bandha again.
Uddiyana bandha in a standing position
Take the starting position as follows. Stand straight, place your feet a little more than shoulder width and lean forward slightly. Put your palms on the front surface of the legs (above the knees). The gaze is directed forward.
Now take a deep breath and exhale noisily through your mouth so as to completely get rid of the air in your lungs. At the same time, lean forward even more. Gently rise, holding your breath and continuing to keep your hands on your hips. When you do the lifting, the stomach will naturally begin to retract. If it seems to you that the retraction force is insufficient, you can help him a little by making some effort. In no case should you overstrain, as this is a powerful technique.
If you do everything sharply and intensively, then pain can occur due to the fact that the toxins began to be excreted too quickly from the organs. Therefore, do everything gradually, take your time.
When you perform a retraction of the abdomen, you need to look down. When you exit, slowly raise your head, start taking breaths and straighten at the same leisurely pace. After that, you need to absolutely relax.
This version of uddiyana bandha is considered more gentle, therefore, it is recommended for beginners. But the fact that this technique is somewhat easier to practice sitting does not mean that it has a less effective effect.
Hatha Yoga Pradipika and the reviews of those who practice this exercise regularly claim that it helps to get rid of various diseases, feel excellent, stop the aging process, and establish a psycho-emotional state.
If you can’t tighten your stomach
Often, beginners experience a real disappointment when they can not tighten their stomach very much when doing the exercise. Some may even lose the desire to practice technique. But, as experienced yogis say, give up in this case is not worth it. An organism unprepared for such an action simply has to adapt. In addition, most people suffer from intestinal contamination, which makes the task of drawing in the stomach more complicated. If you regularly perform the exercise in combination with cleansing procedures, then soon everything will turn out perfectly, the intestines will be freed from all that is superfluous and the person will begin to feel much better.
Also, the lack of the correct result may be due to the fact that when performing the technique, attempts are made to retract the abdomen using the muscles of the press. You can’t do that. Yes, the stomach visually will be very drawn in, but this is not at all what is needed. When the abdominal muscles are engaged, no movement of the diaphragm occurs. To perform the correct abdominal lock with raising the diaphragm, it is necessary to keep the abdominal muscles relaxed when the abdomen is retracted. Everything should be laid-back.
This bandha does not need to be done for people with heart problems, duodenal or stomach ulcers, and pregnant women.
Can everyone do uddiyana bandha
Despite the fact that the technique is very effective and useful, its effect is very powerful, because of which there are certain contraindications to the implementation:
The period of exacerbation of colitis, gastritis, prostatitis, varicose veins of the legs and pelvis, hemorrhoids.
The omission of the kidneys and pelvic organs.
Menstrual irregularities.
An ulcer of the stomach and intestines.
Internal bleeding.
Hernia of the esophagus.
Uncompensated heart defects and heart failure.
Menstrual bleeding and pregnancy.
Coronary disease, vein thrombosis.
The period of six months after operations on the pelvic or abdominal cavity.
Very carefully exercise should be performed by people who have diseases of the pelvic and abdominal cavities. Do not be zealous with uddiyana bandha if any kind of pain occurs during the execution. In this case, the practice is carried out with a small amplitude and not more often 1-3 times a day. Intensity needs to be increased gradually.
Caution must be taken by people who have a tendency to hypotension. Since the technique can cause a parasympathetic effect, this can lead to a critical decrease in blood pressure and a slowdown in metabolism. It is better to pay more attention to nauli and agnisara. By the way, people with hypertension also need to be attentive to themselves and their feelings during practice. However, usually she is okIndicates the desired pressure effect.
It is simply amazing how such a very simple technique can be so effective. Do not forget about its consistent and accurate execution, as well as the signals of your body, and soon you yourself will notice positive changes in your health, well-being, state of mind.
