Uddiyana bandha is a practice of yogis that produces an amazing healing and rejuvenating effect on the body. It is also called an abdominal castle, which perfectly characterizes this exercise. Its simplicity is surprising for a Westerner; he cannot believe that such a simple and unpretentious exercise can bring such amazing results. Outwardly, uddiyana bandha looks like a strong retraction of the abdomen, but there are several important points of this practice that cannot be seen. Improper execution not only does not bring results, but can even hurt, so it is better to first learn the correct technique of execution and only then proceed to classes.
The benefits of the abdominal castle
Uddiyana bandha - kriya, contributing to the normalization of the work of internal organs and the restoration of vitality. During its execution, the diaphragm is pulled upward towards the chest, massaging all the organs located in the abdominal cavity. This favorably affects the work of the intestines, eliminates constipation and helps to cleanse it. In this case, digestion is normalized and many diseases of the gastrointestinal tract go away. When this exercise is performed regularly, the pancreas will normalize.
In addition to the digestive organs, there is a massage of the liver, kidneys, spleen and adrenal glands. Thanks to this, normal secretion of the adrenal glands is restored, relieving chronic fatigue or, conversely, from excessive nervousness and hyperactivity. In terms of energy, the practice of uddiyana bandha reverses the natural processes of aging by raising the life force up. Thus, this practice can return youth and health, the main thing is to regularly perform it. Uddiyana bandha for weight loss is also popular, as its implementation burns fat on the stomach, makes the figure slim and beautiful.
Important Practice Points
Getting to the development of the abdominal castle, you need to follow the basic rules for its implementation in order to avoid negative consequences. It is strictly not recommended to perform an exercise on a full stomach, and also shortly after eating. You can begin to practice at least 3 hours after eating. Excessive zeal will also not bring good results, you do not have to try your best to draw in your stomach, it is better to slowly increase the amplitude as you master the exercise. Otherwise, problems with the liver or other internal organs may begin due to excessive pressure on them. Remember that the goal of this kriya is health, and not the most inverted stomach.
The number of repetitions at first should be minimal. Two or three times done correctly and thoughtfully will be enough for a beginner, but even experienced practitioners are better off not making an abdominal lock more than ten times in a row. At run time, it is important to keep your focus on the solar plexus. Without internal work, the effectiveness of the exercise drops significantly, so do not neglect it. If uddiyana bandha is performed in line with yoga, then it is better to do it after asanas and pranayama, before meditation. It also harmoniously intertwines with breathing exercises, supplementing them and enhancing the overall effect of the lesson. The ideal time to complete the abdominal castle is early in the morning, after waking up.
Uddiyana bandha. Execution technique
Before performing an abdominal lock, calm down and normalize breathing. It should be deep and calm, but the mind should be clean and peaceful. First, a full deep breath is taken, in which the stomach is slightly protruded forward, so that the lungs can straighten and completely fill with air. This is followed by a long relaxed exhale and the stomach is pulled to the spine. After you exhale completely, you need to take a false breath. With it, the same movement is made as with inhalation, but without inhaling air. This helps to raise the diaphragm up and retract the stomach as deep as possible without tension.
In addition, at the time of exhalation, it is desirable to tighten the muscles of the pelvic floor in order to hold the root castle. Locks need to be kept as long as you feel comfortable. At the slightest manifestation of discomfort, you should immediately begin to inhale. It is performed smoothly, while the muscles of the pelvic floor relax, and the diaphragm returns to its original position. Thus, uddiyana bandha is performed, the technique for beginners is no different from the advanced level, since the exercise does not have complex elements. Several approaches are being made between which you can insert a couple of cycles of full deep breathing.
Uddiyana bandha. Standing Technique
Stand straight and spread your legs a little more than the width of the shoulders and lean forward a little. Hands should be rested in the front of the hips, slightly above the knees, so that you are comfortable. Take a deep breath, and then exhale noisily through your mouth, in which you lean forward a little more, while your gaze should be directed downward. Hold your breath and begin to straighten a little, as a result of which the diaphragm naturally lifts higher. It is important to ensure that when lifting into the chest air does not accumulate. After holding your breath, begin to slowly inhale and straighten. After fully straightening, relax and take a series of breaths and exhalations, and then repeat the exercise as many times as necessary.
Sitting sitting
In a sitting position, uddiyana bandha (kriya) is also practiced. The execution technique in this case will be almost the same as standing, but with its own nuances. First of all, you need to take the right pose for practice. For this, a cross-legged position, lotus or half-lotus, depending on the development of the hip joints, is suitable. The back should be straight, and palms relaxed on the hips. The knees touch the floor, the body is relaxed, the eyes are closed.
From this position, Uddiyana Bandha is performed. The technique of sitting is practically no different from the standing option. It is important to keep not only the abdominal, but also the lower lock, held by the muscles of the pelvic floor. After completing the exercise, you need to inhale slowly, raising your head, and then relax. It will be easier for beginners to master the standing version of this exercise, since with it it is easier to feel the diaphragm, and people with poor stretching will be much more comfortable to perform the necessary standing actions.
I can’t tighten my stomach
Often, beginners do not succeed in properly pulling their stomach in, which leads to disappointment and violation of the correct technique in trying to pull the stomach in as deep as possible. There is no need to rush to get the result, since at first the body is simply not ready for such tricks, you need to give it time to adapt. In addition, most people have heavily contaminated intestines, which prevents exercise. But the regular implementation of this practice triggers positive processes in the intestine, especially if combined with other cleansing procedures.
What else could be the reasons for the poor result? Trying to perform an exercise using the abdominal muscles. In this case, visually the stomach can be pulled far, but it will not be uddiyana bandha. The technique of execution involves the movement of the diaphragm, which does not occur when using the abdominal muscles. Correct abdominal lock is possible only with complete relaxation of the muscles, then when the abdomen is pulled in, the diaphragm rises.
Lower breath
Abdominal or lower breathing is one of the strongest healing practices. On inspiration, the stomach bulges forward, due to which 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 inspiration, those areas of the lungs that are not used in everyday life straighten out. This leads to the purification of these areas, and also prevents the formation in them of an environment suitable for harmful bacteria. On exhalation, the diaphragm gently pulls upward, squeezing air from the lungs and massaging internal organs.
Unlike superficial breathing, to which we are accustomed, lower breathing uses a large area of the lungs. Inhalation and exhalation are performed slowly and calmly, as a result of which a greater amount of oxygen is absorbed in one respiratory cycle. The diaphragm becomes more mobile and plastic, the internal organs come back to normal, as does the vital energy. A great way to learn lower breathing is uddiyana bandha (kriya) - the exercise discussed in this article.
Mental impact
Mind and breathing are closely connected; they seem to reflect each other. With a change in mood, breathing also changes, and vice versa. Today, society teaches us a destructive lifestyle, deliberately making people miserable and superficial. Most people's breathing is quick and intermittent, as is their mind. However, having learned deep abdominal breathing, one can naturally restore the clarity of thinking and calm, which was so impudently taken from us.
Is it worth practicing an abdominal castle
Does everyone need uddiyana bandha? Photos of people with unnaturally drawn stomachs do not cause pleasant associations. Painful images come up, and the practice of the abdominal castle begins to seem an unpleasant and unnecessary procedure. But such misconceptions are dispelled, it is worth starting the regular implementation of this useful exercise. Increased vitality, longevity and health, as well as a slim figure - these are just some of the advantages that uddiyana bandha brings. The implementation technique is very simple and does not cause difficulties in mastering. The effect exceeds all expectations. It is hard to believe that such a simple action can bring such a serious result. But, as always, the most useful knowledge is in full view. Do not miss your chance to use them!