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UDDIYANA BANDHA
Preparatory practice: Standing abdominal contraction
Stand erect with the feet about half a metre apart. Inhale deeply through the nostrils. Bend forward from the waist and exhale all the air through the mouth. Try to empty the lungs as much as possible. Keep the spine horizontal and bend the knees slightly. Place the palms of the hands on the thighs just above the knees, so that the knees are supporting the weight of the upper body. The fingers can point either downward or towards each other. Make sure the arms are straight. In this position there is an automatic contraction of the abdominal region. Bend the head forward but do not press the chin against the chest. Make a false inhalation, keeping the glottis closed and expanding the chest, as though breathing in but not actually taking in air.
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