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Uddiyana bandha: a technique for beginners

When mastering this technique, the main mistake is that in the practice of yoga beginners Uddiyana bandha is performed by simply contracting the abdominal muscles. But the entire iliopsoas/lumbar region should be involved in the technique, and it is by activating these muscles that uddiyana bandha is performed.

The preparation for uddiyana bandha and is the stretching motion, which stretches the iliopsoas muscle. Urdhva Dhanurasana (Pose of the inverted bow) is especially recommended.

You should also remember that Uddiyana bandha is always performed together with Jalandhara bandha. It is important to understand that the lumbar muscles are directly connected to the fibers of the diaphragm, that is, when the lumbar muscles contract, the movement of the diaphragm is also restricted, and vice versa.

Let’s look at a few variations of Uddiyana Bandha that can help beginners learn this technique.

Uddiyana bandha: a technique performed from Marjariasana (Cat Pose).

Take the Marjariasana position: kneel with your hands resting on your knees, palms under the shoulder joints and knees under the hips.
As you inhale, arch your back.
As you exhale, round your back, widening your ribs, and pull up the Uddiyana bandha.
Repeat several times.
Uddiyana bandha: technique from Adho Mukha Shvanasana (Downward-facing dog pose).

Stand in Adho Mukha Shvanasana: as you exhale from the cat pose, with straight back, move your pelvis up so that the body gets to the triangle shape, evenly distributing the body weight on the four points of support: hands and feet.
Breathe out.
Lift Uddiyana bandha, tensing your abdominal muscles and iliopsoas area at the same time.
Point your tailbone forward.
Return to the starting position and do Uddiyana Bandha in Downward Facing Dog Pose a few more times.