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UDDIYAN
BANDHA
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Introduction
:
This
bandh involves movement of the muscles of the stomach and
especially the muscles of the diaphragm. The movement is important
and characteristic. Hathayoga assigns a special importance
to Uddiyan Bandh. The study of Pranayam is not complete without
studying this bandh. While performing this bandh, the muscle
of the diaphragm is stretched in upward direction; hence this
bandh is termed as Uddiyan Bandh. Also, this bandh is useful
for awakening of Kundalini Shakti while making spiritual progress,
hence it may have been termed as Uddiyan Bandh.
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Pre-position
:
The
bandh involves action of muscles of the stomach and hence it may
be performed while being in Standing Pose or Sitting Pose. The bandh
can also be performed while being in Padmasan, Siddhasan, Vajrasan
and while practising pranayam. Or it may be performed independently
while being in these asanas too. However, for the new entrants in
the field, it is advisable to study the bandh, while being in standing
pose. It is easier to learn this bandh while in standing pose and
it can be performed effectively too. Hence, here the bandh has been
explained while being in standing pose.
To
perform the bandh :
- Stand
up with distance of 1 to 1.5 feet between the legs
- Bend
a little in the knees and place left palm on the left knee and
right palm on the right knee.
- Bend
the shoulders a little towards the front and the neck also towards
the front so that the weight of the body is shifted onto the knees
through the hands. This reduces the strain on the stomach and
the muscles of the stomach can be relaxed.
- Inhale
deeply and then exhale gradually.
While
exhaling, try to shift the muscles of the stomach towards inner
side. Lift up the ribs a little bit and push the muscles from within
with a gentle push towards the upward direction. The muscles of
the stomach must be relaxed at this time, so that they can be pushed
up. This results in muscles of diaphragm being pushed upwards. This
is the final stage of Uddiyan Bandh. Try to remain firmly in this
pose. This pose is to be retained when the breath is fully exhaled.
When there is an urgent need to inhale, the bandh must be released
gradually as under.
Releasing
the bandh pose :
- Relax
the muscles of the stomach so that they are slowly released back
to the normal position. Diaphragm will also be released to the
normal pose.
- Relax
the pressure in the shoulders and neck area and start inhaling
gradually.
- After
inhaling completely, bring back the hands into the normal pose
and straighten out the bent knees.
- Join
both the legs together and come back into the standing pose.
Important
aspects of the bandh :
The
pose involves pressure on the knees with the help of both the hands
and retaining a firm pose with a particular pressure on the neck
and shoulder muscles. The weight of the body is shifted onto the
knees due to the pose. This relaxes the muscles of the stomach and
the diaphragm. In this position, the muscles of the stomach are
pushed inwards and the muscles of the diaphragm are pushed upwards.
The ribs are lifted up a little bit and the chest is broadened.
All these actions are performed simultaneously. However, the pose
is to be attained after exhaling the breath completely. An attempt
is made to inhale without actually inhaling the air into the lungs.
This attempt results in expanding the ribs but as the air is not
inhaled, the diaphragm is pushed upwards. This is the main part
to be achieved while in this bandh. The stomach is pulled in and
the navel pushed upwards. Further the muscles of the stomach must
be relaxed while in this bandh. The more the relaxation, the better
the performance of the bandh.
During
this bandh, the stomach is taken considerably inside and a vacuum
is created in it. A little bit bending of the shoulders in forward
direction will prove useful for this bandh. Once the pose is achieved,
it is essential to be in that pose for some time. However, all this
time, the breath must be exhaled. The pose is to be retained after
exhalation of the breath and till the time an urge is felt for inhalation.
When the urge is felt, all the muscles should be gradually relaxed
and brought back to the original position and then the breath should
be inhaled. Inhalation should not take place before bringing the
muscles to the original state.
Physical
Effects :
The
diaphragm is moved to a great extent in this bandh, hence the muscles
of the diaphragm get well exercised and this movement also helps
in the regular breathing. When the strength and the efficiency of
diaphragm is improved, the breathing system also works more efficiently.
Also, it is discovered after research that the organs in the stomach
develop a negative pressure in this Uddiyan bandh. Due to such negative
pressure, the blood supply to these organs is improved. The difference
between the negative pressure during this bandh and the normal pressures
resumed after relaxation, increases friction on the internal organs
such as stomach, small intestines, liver etc. thereby improving
their efficiency. This also results in improving the secretion of
the digestive juices. The bandh involves movement, as if one is
inhaling, however actual air is not inhaled, hence this creates
negative pressure on the lungs and the heart. This also results
in affimproving their efficiency. Due to this negative pressure,
the blood circulation in the heart is increased. The bandh also
helps in improving the digestive system. It may also be affecting
several other organs of the body. However, further research is necessary
to find out all such effects.
It
is stated in various ancient texts that apart from these benefits,
the bandh is also useful for spiritual progress and awakening of
Kundalini power. The bandh is indispensable for the study of pranayama.
The air pressure resulting in pranayama is regulated in proper direction
due to the position of this bandh. Otherwise, such pressures can
create harmful effects on the body. Hence, this bandh is indispensable
in pranayama.
Duration
:
The
bandh action is to be performed after exhaling completely. The proper
duration for the bandh is the time for which it can be retained
comfortably but firmly after exhalation and without inhaling. Inhalation
should not be immediate after releasing the bandh pose. The inhalation
i.e. pooraka after releasing the bandh has to be in a controlled
manner. Hence, the bandh is to be retained till the time it can
be easily retained after complete rechaka. After releasing the bandh,
the pooraka should be performed gradually. In the initial stages,
the bandh cannot be maintained even for 10 to 15 seconds. However,
after proper practice, it can be firmly maintained for 1 to 2 minutes.
If after achieving bandh pose, all the other muscles of the body
are relaxed, the bandh can be maintained for a little more duration.
Because in a relaxed state of the body, the need for oxygen is reduced
and the oxygen present in the body can be used up for a little more
time. Hence, the bandh duration can also be increased.
Precaution
:
Persons
suffering from stomach ailments, heart troubles or defective blood
circulation should not attempt to perform the bandh. Persons suffering
from diseases like hernia too should not perform this bandh.
While
performing Uddiyan bandh, it is to be performed after exhalation.
This is the proper method while studying this bandh independently.
However, while practising this bandh during pranayama, the pose
of the bandh is to be taken while being in kumbhaka.
References
in the ancient texts :
The
third chapter in Hathapradeepika describes ten mudras. Uddiyan bandh
has been described as one of the mudras. The writer of Hathapradeepika
explains why this mudra is termed as Uddiyan bandh as follows :
Badhho
yen sushumnayam pranastuddiyate yatah |
Tasmaduddiyanakhyoyam yogibhihi samudahrutah || 3-55
Meaning
:
The
prana (Zeal) in the body is raised (A:… awakened ? )due to
the performance of this bandh, hence this bandh is termed as Uddiyan
bandh.
The
action of this bandh is described as under :
Udare
paschimam tanam nabherudhwaram cha karayet |
Uddiyano hyasou bandho mrityumatang kesari || 3-57
Meaning
:
The
stomach is to be pressed inwards and the navel upwards. This process
is known as Uddiyan bandh. This action is like lion killing elephant
which represents death. Nowhere in the process, it is described
that the bandh is to be performed after exhalation. This part was
taught as a matter of master-disciple tradition and hence perhaps
not explained in detail in the shloka.
The
effects of this bandh have been described as under :
Uddiyanam
tu sahajam gurunam kathitam sada |
Abhyasetsatatam yastu vruddhopi tarunayate || 3-58
Meaning
:
If
the bandh is practised constantly and regularly as taught by the
Guru, even an old man can be transformed into a young one.
The
effects have been a bit exaggerated over here, however the hidden
meaning is to be understood. The bandh causes certain beneficial
effects on the body, which in turn result in youth like state of
the body full of enthusiasm.
The
next shloka describes as under :
Nabherurdhwamadhaschapi
tanam kuryatprayatnatah |
Shanmasbhyasenmrutyum jayatyeva na samshayah || 3-59
Meaning
:
If
a sadhaka practices stretching the navel, the portion below the
navel and the upper part of the stomach towards back and upward
direction, regularly for a period of six months, there is no doubt
that he can win over the death.
This
description is also a bit exaggerated. However the logic behind
it must be understood. We should not blindly believe that practising
this bandh for six months will win over the death, but still we
should study the bandh regularly so that its beneficial effects
on the body will result in increasing our life span. A shloka after
this describes that the study of this bandh results in leading the
sadhaka easily onto the path of mukti.
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