Sensitivity to the diaphragm, ribs, and abdominal pressure.
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Technique · breakdown
Uddiyana Bandha
Skill level doesn't override physiology.
"Uddiyana" means "flying up." After a full exhale, the diaphragm rises under the ribs and the belly draws deep inward.
Health
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Demonstration
What it looks like in practice
Filmed at our shala. The video will go here later.
Essence
What it is
Uddiyana Bandha is an abdominal lock. It's performed on a full breath retention after exhaling: the belly draws up and under the ribs, forming a clear hollow.
It isn't an effort of the abdominal muscles. The hollow appears through a "false inhale" — opening the ribs without letting air in. The diaphragm rises, and the belly follows it.
How to perform
Step by step
- On an empty stomach only — and, if possible, empty bowels.
- Take a full, calm exhale and release all the air.
- On the empty retention, open the rib cage as if inhaling, but don't let any air in.
- The belly will rise up and under the ribs on its own — a hollow appears. Don't push with the abs.
- Hold as long as it's comfortable. Then gently release the belly and take a calm breath in.
Physiology
What happens inside
The rising diaphragm creates negative pressure in the chest. It acts as a pump: helping venous blood return to the heart and gently massaging the abdominal organs.
An empty retention raises carbon dioxide levels. Working calmly with this state trains tolerance to hypercapnia — not "willpower."
Inhale
The diaphragm descends, the belly moves gently forward.
Exhale
The diaphragm rises, the belly draws inward.
Uddiyana
After a full exhale, the belly is drawn up under the ribs.
Important
Contraindications
Skill level doesn't override physiology. Don't perform Uddiyana Bandha with:
- pregnancy or during menstruation;
- high blood pressure or heart conditions;
- glaucoma or elevated intraocular pressure;
- ulcers, hernias, or acute inflammation in the abdomen.
If in doubt, consult a doctor first.
Practice focus
What this technique develops
Calm work with an empty retention after exhale.
A clear distinction between a false inhale and abdominal force.
The breakdown
Two lectures
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