Uddiyana bandha for beginners: step-by-step instructions with photos

Imagine a powerful exercise for the inner organs that can tone your deep abdominal muscles, improve digestion, provide an energy boost, and even teach you to breathe more effectively. This isn't science fiction — it's an ancient yogic technique known as Uddiyana Bandha, the "abdominal lock" or "upward flying lock." This unique lock (bandha), performed on an empty stomach after a complete exhalation, creates a vacuum in the chest cavity by drawing the abdominal wall inward and upward, massaging the internal organs. This is more than just an abdominal exercise; it's a key to healing the body, safely cleansing it, and awakening subtle internal energy. Are you ready to unlock the secret of one of Hatha yoga's most powerful tools?

The name itself speaks volumes. From Sanskrit, "Uddiyana" translates as 'flying up' or 'soaring,' while "bandha" means 'lock,' 'connection,' or 'contraction.' Thus, Uddiyana Bandha is a practice that, by drawing the abdomen upward and inward, connects the opposing vayus (energy flows in the body) and, by compressing them, directs them upward.

How it Works

After a full exhalation, you hold your breath (a state known as Bahya Kumbhaka) and expand your chest, preventing inhalation. This creates a partial vacuum inside the thoracic cavity. Since the diaphragm — the muscular partition between the chest and abdomen — is relaxed at this moment, the vacuum literally draws it upward in a dome-like shape, pulling the abdominal organs with it. The abdomen "collapses" inward and under the ribs not due to forceful tension of the abdominal muscles, but because of this remarkable suction effect.

For Physical Health:

• Improved digestion and gastrointestinal function. The vacuum effect and gentle massage stimulate intestinal peristalsis, improve the secretion of digestive juices, and help with constipation and indigestion. Blood circulation in the abdominal organs is enhanced as the vacuum draws venous blood from the abdomen back into the heart.
• Toning of abdominal muscles and internal organs. Regular practice strengthens the transverse abdominal muscle (our inner abs, a natural "corset") and the supporting apparatus of internal organs, preventing their prolapse.
• Improved respiratory function. This is the only practice in yoga which actively stretches the diaphragm, increasing its mobility and allowing for deep and complete exhalations that make breathing more comfortable and effective.
• Healing and detoxifying. Improved blood and lymph flow promotes the elimination of toxins and cleansing of tissue.
• Safe breath retention. Uddiyana Bandha is considered the safest way of holding one's breath during exhalations since it creates a vacuum rather than pressure in the chest.

For Mental Health:

• Psycho-energetic effect. The abdomen is considered the center of life energy (Manipura chakra). This practice awakens that energy, gives vigor and clarity of mind, and helps overcome lethargy and apathy. The feeling of inner upliftness often brings a sense of lightness.
• Preparation for advanced techniques. Uddiyana Bandha is a fundamental first step for performing powerful cleansing techniques - Shatkarmas, such as Nauli (wave-like movement of the abdominal muscles) and Basti (yogic enema), as well as the complex tantric practice of Vajroli Mudra.

Technique for Performing Uddiyana Bandha: Step-by-Step Instructions (Classic Standing Variation)

Important! Practice only (!) on a completely empty stomach (ideally in the morning after using the toilet, at least 4-6 hours after eating).

1. Starting position. Start in a standing position, your feet firmly planted about shoulder-width apart or slightly wider. Bend the knees slightly and lean the torso forward, placing your palms on your thighs just above the knees (fingers can be pointed inward or outward). The arms stay straight, providing support; keep the back straight too and avoid slouching. Keep your head in a neutral position, looking forward or slightly down.
2. Deep exhalation. Exhale slowly, smoothly, and completely through your nose or mouth. Empty your lungs of all air. Actively draw in your abdominal muscles to assist the exhalation, preparing yourself for the practice.
3. Breath retention (Bahir Kumbhaka). After a complete exhalation, close your mouth and nose (the glottis) and hold your breath. Do not exhale!
4. Simulating an inhalation (creating a vacuum). As you hold your breath, try to make a movement with your chest similar to an inhalation: the chest should expand upward and to the sides (the collarbones rise, the ribs spread apart). Imagine trying to inhale without letting in any air. This is the key movement!
5. Passive abdominal retraction (namely, Uddiyana). As your chest expands and a vacuum is created, completely relax the abdominal muscles. The vacuum in your chest will automatically draw the abdominal wall deeply inward and upward, under your ribs. This, in turn, will allow the abdominal organs to rise. Don't pull your stomach in by force! Allow the vacuum to do its job, forming a deep depression in your abdomen.
6. Maintaining the lock. Remain in this position for a comfortable amount of time (usually 5-15 seconds for beginners), keeping your stomach pulled in and your chest expanded. Your gaze can be directed to the space between your eyebrows or kept straight ahead. Focus on the lifting sensation and vacuum within.
7. Leaving the position. Before inhaling, gently release the tension in your chest, allowing it to "collapse." Only then relax the throat and take a slow, smooth breath in through your nose. Let the stomach return naturally to its original position. Stand up straight.
8. Rest. Take several calm, natural breaths in and out. Relax, observing the sensations. Only after your breathing has fully recovered can you repeat the process (2-5 times per session).

Variations and Poses for Learning

1. For beginners (those who cannot relax their stomach while standing):
   • Modification of cat pose. Get in a kneeling position and lower yourself onto your forearms. Rest your head on your hands or on the floor, keeping your pelvis slightly above it. Exhale completely and hold your breath. Let your belly sag naturally in this posture. Now, try to expand the chest (imitating an inhalation) while keeping your stomach relaxed; Uddiyana will arise almost automatically. Feel this state of your body. Then, maintaining the hold and the sensation of relaxation/vacuum in the stomach, lift yourself slowly and carefully onto the wrists, then the knees, and only then inhale.
   • A simplified version with a "straw," typically performed while standing or sitting with a straight back. After a full exhalation, hold your breath. Purse your lips, as if drinking through a straw. Create a gentle suction, as if trying to draw in air through the imaginary straw, but don't allow the air to enter. Close your eyes and feel how the vacuum throughout the entire torso. Then repeat this, but with the abdomen completely relaxed. Feel how the vacuum now draws in your abdominal wall - this is the mechanism of Uddiyana. Inhale.
2. For advanced practitioners:
   • Uddiyana Bandha can be performed not only when standing, but in sitting asanas (Padmasana, Siddhasana), as a part of Pranayamas or Mudras, and even lying on one's back (Supta Uddiyana, which requires caution).

• Actively drawing in your stomach with your abdominal muscles. This is the most common mistake! In step five, the stomach should be relaxed; it's drawn in passively, using a vacuum. If you strain the abdominal muscles, it's not Uddiyana Bandha. Solution: focus on expanding the chest without inhaling. Trust the vacuum and practice in cat pose to understand the difference.
• Exhaling incompletely. Without fully emptying your lungs, it's impossible to create a sufficient vacuum. Solution: take time to complete a deep, thorough exhalation. This will also reduce the side effects of Pranayama.
• Raising the shoulders up to the ears. The chest should be expanded by moving the ribs outward and the collarbones up, not by shrugging the shoulders. Solution: keep your shoulders down, your neck relaxed, and your attention focused on your ribs.
• Straining the face, neck, and entire body. The practice requires all muscles, except those that expand the chest and hold one's breath, to be completely relaxed. Solution: control the tension in your body, breathe slowly between repetitions.
• Holding your breath for too long. This causes tension and negates the benefits of the practice. Solution: start with brief breath retentions (3-5 seconds), increasing them gradually as you begin to feel more comfortable.
• Being afraid to let go of the stomach. A subconscious fear of the stomach's vulnerability causes the abdominal muscles to remain tense.

  Solution: become aware of this fear, practice in a safe pose (cat), and remind yourself that it's safe to perform Uddiyana on an empty stomach.

Precautions:

• Always practice on an empty stomach.
• Maintain comfort, avoid pain or dizziness.
• Avoid excessive pressure when expanding the chest.
• Release the Bandha smoothly, avoiding sharp inhalations.

Contraindications: Absolute and Relative

Absolute contraindications:

• Pregnancy.
• Menstruation (generally not recommended due to the concentration of energy and pressure in the lower abdomen).
• Exacerbation of any abdominal diseases, e.g. stomach or duodenal ulcers, gastritis, colitis, appendicitis, hernias (umbilical, inguinal, esophageal).
• Cardiovascular conditions: severe hypertension (high blood pressure), coronary artery disease, heart failure, recent heart attack or stroke.
• Increased intracranial pressure.
• Oncological diseases of the abdominal and thoracic organs.
• Severe pulmonary diseases (emphysema, acute asthma).
• Recent abdominal or thoracic surgery (only after full recovery and consultation with a doctor).

Relative contraindications (require special caution and consultation with an experienced instructor/doctor):

• Weakness of the pelvic floor muscles.
• Moderate hypertension (controlled).
• Certain types of hernias (small, not strangulated, only with a doctor's approval).
• Recovery period after minor surgeries.

If you have any doubts or chronic illnesses, be sure to consult with a doctor prior to beginning practice!

The best time for practice is early morning, before eating and after emptying the bowels and bladder. Start with 2-3 times a week, 2-5 repetitions per session. If your body responds well, you can move to 5-6 times a week. Ideally, perform Uddiyana before asanas and Pranayama, as part of a warm-up or as a short standalone practice. It can be included in Kriya (Shatkarma) routines but never after deep backbends or twists. If you are new to yoga or breathing exercises (Pranayama), it's best to take your first steps under the guidance of a qualified yoga teacher who can correct your technique if necessary.

Frequently asked questions

• Can Uddiyana help lose belly fat? Uddiyana has no direct fat-burning effect, but it tones the deep abdominal muscles and improves metabolism and digestion, indirectly contributing to weight loss.
• How many times a day should I practice? One morning session with 2-5 repetitions is enough.
• Why can't I pull in my stomach? Most likely, you didn't fully exhale, create a vacuum in your chest, or (as is very common) involuntarily tensed your abdominal muscles. Return to simplified variations (cat pose, with a "straw").
• What should I do if I feel dizzy? Immediately stop practice, sit or lie down and breathe calmly. Next time, shorten the breath hold and make sure that you don't overexert yourself.

Uddiyana Bandha is more than just a technique; it's a gift from yoga for our health and vitality. Regular practice can transform your wellbeing: from improved digestion and toning of abdominal muscles to deeper, freer breathing. It awakens the energy of the third chakra, the root of our personal strength and willpower, helping us channel our life force toward creation and the realization of our talents in the world.

Don't be afraid to start. Begin carefully, paying close attention to your body and observing all contraindications and proper technique. Let your introduction to this incredible bandha be a step toward greater health, awareness, and inner harmony. Gift yourself a feeling of inner upliftment - try Uddiyana Bandha tomorrow morning!