http://must-read-articles.blogspot.com/<br /><br />Note:-<br /><br />Uddiyana Bandha is enumerated as one of the three Bandhas and ten Mudras.<br /><br />Technique :- <br /><br />1. Stand erect.<br /><br />2. Spread out the legs. The distance between two legs should be 15" to 18".<br /><br />3. Lean forward, place hands on the thighs or knees and now exhale fully, hold the breath out.<br /><br />4. Expand the chest so that the abdomen would be drawn 'in and you will feel that the upper portion of the abdomen is being pulled towards the ribs.<br /><br />5. After pulling it completely maintain for 5-10-15-20 seconds (according to your capacity). Now return.<br />6. Now slowly relax the abdomen and stand erect after inhalation.<br /><br />Remember:-<br /><br />1. The waist should not lean much while bending forward.<br /><br />2. The chest should be expanded, shoulders bent a little.<br /><br />3. The legs should not be bent more at the knees.<br /><br />4. Do not keep the abdomen tight. Let it relax.<br /><br />5. Exhale fully (completely).<br /><br />6. Always practise Uddlyana on an empty stomach.<br /><br />7. It can be practised sitting in Padmasana also.<br /><br />Benefits and Limitations:-<br /><br />1. Removes constipation, invigorates digestion pressurises the navel plexes, and help to make retention of breath stable.<br /><br />2. Do not practise it if there is a complaint of headache.
