There are four types of bandhas in yogic culture - Moola Bandha, Uddiyana Bandha and Jalandhara Bandha, and Mahabandha. Moola Bandha is associated with brahma granthi, uddiyana bandha with vishnu granthi and jalandhara bandha with rudra granthi. The granthis prevent the free flow of prana along sushumna naadi and thus impede the awakening of the chakras and the rising of kundalini.
Your concern is about to know Uddiyana Bandha. Let us see how it is done.
Initial Position: First stand with the feet about a half metre apart. Then bend the knees slightly and rest your hands above the knees on the thighs. Keep the spine straight and head up.
Process: Inhale deeply through the nose, then exhale quickly through slightly pursed lips. Having fully exhaled, pull the abdomen and stomach inwards towards the spine and up. Then hold for a few seconds as per your capacity.
Coming back: Before inhalting, relax the stomach and abdomen. Then inhale through the nose slowly.
This is one round.
Before repeating another round, breath normally for a minute.
You can practice three rounds at first, then gradually increase to ten rounds.
Benefits
This bandha has a powerful toning effect on the organs, muscles, nerves and glands inside the abdomen - like pancreas, liver, kidney, etc. The suction created stimulates blood circulation and absorption. The heart is squeezed and gently massaged by the upward pressure of the diaphragm. The suction or negative pressure in the thorax draws venous blood up from the abdomen into the heart and the same time arterial blood is drawn into the internal organs. The autonomic nerves comprising the solar plexus are strengthened. The process of digestion, assimilation and elimination are directly affected.
It has good effect if other bandhas like moola bandha as well as jalandhara bandha are also practiced alongwith as well as simultaneously during mahabandha.
