Uddiyana Bandha Prep
उड्डियान बंध तैयारीউড্ডিয়ান বন্ধ প্রস্তুতি
About this Practice
Preparatory abdominal drawing-in (Uddiyana Bandha) performed standing. Drawing the navel firmly toward the spine massages all abdominal organs, tones the core, and stimulates the digestive fire (agni).
How to Practise
- 1
Stand with feet wide apart, knees slightly bent.
- 2
Place hands on thighs, lean forward slightly.
- 3
Take a full exhale and empty the lungs completely.
- 4
On the empty breath, draw the navel firmly in and up toward the spine.
- 5
Hold for 5–10 seconds while not breathing. Then release and inhale.
- 6
Begin with 5 repetitions. Practise only on an empty stomach.
Benefits
- ✓Massages all abdominal organs
- ✓Tones core muscles deeply
- ✓Stimulates digestive fire
- ✓Relieves constipation
- ✓Tones the pelvic floor
Health Goals Addressed
⚠️ Cautions & Contraindications
Pregnancy. Menstruation (heavy flow). Heart conditions. High blood pressure. Hernia. Always practise on an empty stomach.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.