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________________ Lean forward and press down on the knees with the palms of the hands. Straighten the elbows and raise the shoulders, allowing further extension of the spinal cord. Do spontaneous jalandhara bandha, pressing the chin against the chest. Contract the abdominal muscles inward and upward. Hold the abdominal lock and the breath outside for as long as you can without straining. Then release the abdominal lock, bend the elbows and lower the shoulders. Raise the head and then slowly inhale. Remain in this position until the respiration returns to normal, then begin the next round. Breathing: Uddiyana bandha is performed with external breath retention only. Duration: Practise 3 rounds in the beginning and gradually increase to 10 rounds over a few months as the system becomes accustomed to the practice. Awareness: Physical - on the abdomen and on synchronising the breath in coordination with each step. Spiritual - on manipura chakra. Sequence: Uddiyana bandha is easier to perform if preceded by an inverted asana. Precaution: Uddiyana bandha is an advanced technique and should be attempted only under guidance, after attaining some proficiency in breath retention, as well as jalandhara and moola bandhas. Contra-indications: Persons suffering from colitis, stomach or intestinal ulcer, diaphragmatic hernia, high blood pressure, heart disease, glaucoma and raised intracranial pressure should not perform this practice. It should also be avoided by pregnant women. Benefits: Uddiyana bandha is the panacea for many abdominal and stomach ailments, including constipation, indigestion, worms and diabetes, provided they are not chronic. The digestive fire is stimulated and the abdominal organs are all massaged and toned. The adrenal glands are balanced, removing lethargy and soothing anxiety and tension. It 417
SR No.009366
Book TitleAsan Pranayam Mudra Bandh
Original Sutra AuthorN/A
AuthorSatyanand Saraswati Swami
PublisherYoga Publication Trust
Publication Year2002
Total Pages560
LanguageHindi
ClassificationBook_Devnagari
File Size5 MB
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