Uddiyana Bandha: technique for beginners

Uddiyana Bandha — the practice of yoga produces amazing health and rejuvenating effects on the body. Also referred to as the abdominal lock, which perfectly describes this exercise. Its simplicity is surprising from a Western man, he does not believe that such a simple exercise can bring such amazing results. Externally, Uddiyana Bandha looks like a strong retraction of the abdomen, but there are some important points the practice, which can not be seen. Improper execution not only brings results, but may even do harm, so it is better to first learn the proper technique and then proceed to the class.

Use the abdominal lock

Uddiyana Bandha — Kriya that contribute to the normalization of the internal organs and restore vitality. During its execution, the diaphragm is lifted up to the rib cage, massaging all the organs located in the abdominal cavity. This has a positive effect on the intestines, eliminates constipation and promotes cleansing. With normal digestion and takes many diseases of the gastrointestinal tract. With regular performance of this exercise normal operation of the pancreas.

In Addition to the digestive system occurs massage the liver, kidney, spleen and adrenal glands. Thanks to restored normal secretion of the adrenal glands, relieving from chronic fatigue or, on the contrary, from excessive nervousness and hyperactivity. In terms of energy practice Uddiyana bandhs draws the natural aging process is reversed by raising the life force upwards. Thus, this practice can restore youth and health, the main thing — it regularly to perform. Uddiyana Bandha is also popular for weight loss because its implementation burns belly fat, makes the figure slim and beautiful.

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Important points of practice

Getting started with development of an abdominal lock, you need to follow the basic rules of its implementation, in order to avoid negative consequences. It is not recommended to exercise on a full stomach, and soon after eating. To begin to practice not later than 3 hours after a meal. Excessive zeal, too, will bring good results, no need to try my best to suck in her stomach, it is better to slowly increase the amplitude of, the development of exercises. Otherwise you may experience problems with the liver or other internal organs due to excessive pressure on them. Remember that the purpose of this kree — health, not the maximum drawn in the stomach.

The Number of repetitions initially should be minimal. Two or three times, done correctly and thoughtfully, will be enough for the beginner, but even experienced practitioners it is better to do the abdominal lock is more than ten times in a row. At run time, it is important to keep the attention on the solar plexus. Without the inner working of the effectiveness of the exercise decreases, so do not neglect it. If Uddiyana Bandha is performed in the spirit of yoga, it is better to do it after the asanas and pranayama, before meditation. She also harmoniously woven into breathing exercises, complementing and reinforcing the overall effect from training. The ideal time to perform an abdominal lock — early in the morning after you Wake up.

Uddiyana Bandha. Technique

Before you perform an abdominal lock calm down and normalize breathing. It should be deep and calm, the mind should be clean and peaceful. Done first full deep breath in which the stomach bulges a bit forward so that the lungs can deal and fully inflate. Followed by a long relaxed exhale and the belly pulls to the spine. After I do a full exhalation, needs to be done about breath. If it is the same movement, when you inhale, but without inhaling air. This helps to raise the diaphragm up and suck in your stomach as deeply as possible without strain.

In Addition, at the time of exhalation it is desirable to stretch the pelvic floor muscles to hold the root lock. Locks need to keep as much time as you want. At the slightest sign of discomfort you need to immediately start breath. It runs smoothly, while relaxing the pelvic floor muscles and the diaphragm returns to its original position. This completes Uddiyana Bandha, technique for beginners is no different from the advanced level as the exercise does not have complex elements. Done a few approaches which you can insert a couple of full cycles of deep breathing.

Uddiyana Bandha. Technique standing

Stand up straight and spread your feet slightly more than shoulder width and lean slightly forward. Hands need to rest in the front part of the thighs slightly above the knees, so that you feel comfortable. Take a deep breath, and then the noisy exhalation through the mouth, which bend forward a bit more, the gaze should be directed down. Hold your breath and start to straighten up a little, causing the diaphragm in a natural way tighten above. It is important to ensure that when lifting in the chest and not gaining air. After holding the breath, begin to breathe slowly in and straighten up. After allstraighten, relax, and take a series of breaths, and then repeat the exercise several times.

Implementation of browsing

In a sitting position also practiced Uddiyana Bandha (Kriya). Technique in this case is almost the same as standing, but with its nuances. First you need to take the correct posture for the practice. Suitable cross-legged position, Lotus or half Lotus, depending on the readiness of the hip joints. The back should be straight and palms relaxed to lie on the hips. Knees touch the floor, body relaxed, eyes covered.

From this position and is performed Uddiyana Bandha. The technique of sitting almost no different from standing. It is important to keep not only abdominal but lower castle held by the pelvic floor muscles. After exercise you need to slowly inhale, raising your head, then relax. Beginners will be easier to learn the standing version of this exercise, as it is easier to feel the diaphragm, and people with poor stretching is much more comfortable to perform the necessary actions standing.

Not much it turns out to suck in the gut

Often beginners can't how to involve the stomach, which leads to frustration and disruption of proper technique in trying to hold my stomach in as deeply as possible. No need to rush to get the result as first body is simply not ready for such antics, you have to give him time to adapt. Besides, most people have very dirty intestines that prevents doing the exercise. But regular performance of this practice triggers positive processes in the gut, especially if you combine it with other cleansing procedures.

What else could be the cause of the poor result? Attempt to perform the exercise using the abdominal muscles. In this case, visually the stomach can get sucked away, but that is not Uddiyana Bandha. Technique involves movement of the diaphragm, which does not happen when using the abdominal muscles. Correct abdominal lock is only possible when complete relaxation of the muscles, then upon retraction of the abdomen raises the diaphragm.

Lower breathing

Or lower Abdominal breathing is one of the best Wellness practices. On inhaling stomach bulges forward, the diaphragm goes down and opens up space for the lungs. As a result, they get enough space to fully open. Because of this, during inhalation, straighten out those parts of the lungs that are not used in everyday life. This leads to a cleansing of these areas, and also prevents the formation in them of an environment suitable for harmful bacteria. On the exhale the diaphragm is gently pulled up, squeezing the air from his lungs and massaging the internal organs.

In contrast to shallow breathing, to which we are accustomed, lower breath uses a large area of the lungs. Inhale and exhale are performed slowly and calmly, with the result that more oxygen is absorbed during a single respiratory cycle. The diaphragm becomes more mobile and plastic, internal organs come to normal as life energy. A great way to develop the lower breath is Uddiyana Bandha (Kriya) — exercise discussed in this article.

Impact

Mind and breath are closely linked, they reflect each other. With the shifting moods of the breath also changes, and Vice versa. Today's society teaches us to destructive way of life, intentionally making people unhappy and superficial. The breath most people have quick and jerky, as well as their mind. However, learning deep abdominal breathing, we can naturally regain clarity of thinking and peace of mind, which so blatantly took away from us.

Is it Worth to practice the abdominal lock

All you need Uddiyana Bandha? Pictures of people with unnaturally drawn bellies do not cause pleasant associations. Pop up painful images, and the practice of abdominal lock begins to seem unpleasant and unnecessary procedure. But such misconceptions dispelled, should start regular execution of this useful exercise. Increase vitality, longevity and health and a slim figure — here are just some of the advantages that carries Uddiyana Bandha. Technique is very simple and does not cause difficulties during the development. The same effect exceeds all expectations. It's hard to believe that such a simple action can bring a serious results. But, as always, the most useful knowledge is there for all to see. Don't miss the chance to use them!