________________
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
