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Straighten the legs slightly. This movement will automatically draw the abdomen upward and inward towards the spine to form uddiyana bandha. Hold this position for a comfortable length of time. Do not strain. Release the abdominal lock and relax the chest. Straighten the knees and raise the head. Exhale slightly to release the lock on the lungs and finally breathe in slowly through the nose. Remain in the standing position until the breath returns to normal before beginning the next round.
BSY
Uddiyana Bandha (abdominal contraction)
Sit in siddha/siddha yoni asana or padmasana with the spine erect and the knees in contact with the floor. A cushion may be used so that the buttocks are raised, lowering the knees. Place the palms of the hands flat on the knees. Close the eyes and relax the whole body. Breathe in deeply through the nostrils. Exhale through the mouth with a whoosh, emptying the lungs as much as possible. Hold the breath outside.
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