Uddiyana Bandha (Upward Abdominal Lock)
“Uddiyana” means to fly upward. When this bandha is done correctly, the whole abdominal wall gently rises and slides back toward the spine as the breath remains out. It feels like the belly is being quietly lifted into the ribcage not by force, but by an inner vacuum that pulls everything upward. It is simple to look at, but surprisingly deep to feel.
What Uddiyana Bandha Really Does
In classical Hatha Yoga, Uddiyana Bandha is practised after a full exhale, on an empty hold. The diaphragm naturally lifts, the ribcage stays slightly open, and the abdominal organs get a soft but powerful upward sweep. It is not “core engagement.” It is more like the body is rediscovering its own internal space.
Energetically, yogic texts place this bandha at the doorway of the solar plexus the centre of willpower, digestion and emotional processing. Over time, this practice makes you feel more awake, lighter, and strangely braver in small everyday decisions.
Why It Helps Digestion So Much
Most students describe the effect in one sentence: “My belly finally feels free.”
Physically, the vacuum inside the abdomen massages the stomach, intestines, liver and pancreas. It encourages fresh blood flow and gives the digestive organs a rhythmic squeeze-and-release effect. That movement helps peristalsis the natural motion that moves food through the gut and strengthens digestive fire, agni.
Emotionally, many people hold years of stress, anger or fear around the navel. When the belly lifts upward, these tensions often soften without you having to “work on them.” This is why Uddiyana Bandha has a reputation for clarity: you feel cleaner inside, not only physically but mentally.
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Nervous System Shift
There’s something beautiful about the quiet after a good round of Uddiyana. Your mind goes still for a moment. Your heartbeat feels steady. Breath returns gently.
Studies show that practices involving breath retention and diaphragm lift can improve heart rate variability a sign that your nervous system is learning how to switch more gracefully between stress and relaxation.
In other words: it trains resilience. The more calmly you can hold emptiness in the breath, the more calmly you can hold difficult moments in life.
How to Picture It
Imagine carrying a heavy backpack strapped tight around your waist. You’ve walked with it for so long you stopped noticing it. Uddiyana Bandha is like loosening that strap, lifting the weight upward for a second, and letting the body breathe again.
For many practitioners, this also creates emotional space the solar plexus becomes less reactive, decisions feel clearer, and digestion becomes more predictable.
How It Is Practised
• Practise on an empty stomach in the morning.
• Stand with knees soft, hands on thighs, spine long.
• Inhale softly, then exhale fully.
• Hold the breath out.
• Draw the belly in and up under the ribs gently, cleanly.
• Release slowly and let the inhale come naturally.
This is a sketch, not full instruction. Learn it from a qualified teacher, because small adjustments make all the difference.
Who Should Avoid It
• Pregnancy
• Uncontrolled blood pressure or heart issues
• Hernia or recent abdominal surgery
• Ulcers or severe intestinal conditions
• Heavy menstrual days
• Anyone who feels dizzy or anxious with breath retention
For these cases, gentle twisting, belly breathing or Vajrasana after meals may be safer until your teacher gives approval.
Bringing It Into Real Life
You don’t need to be a traditional yogi living in a cave to benefit from Uddiyana Bandha. Even three gentle rounds can turn a heavy morning into a light one. It makes pranayama deeper, meditation steadier and digestion smoother. Most importantly, it helps reconnect you with the intelligence of your own centre — the part of you that knows when something feels right or wrong.
At Prakruti Yogashala
At Prakruti Yogashala in Rishikesh, we teach Uddiyana Bandha slowly and safely. Students are guided step by step until the movement becomes natural, effortless, and deeply healing. For us, this practice is not about performance. It is about awakening a softer, stronger relationship with your inner fire.
Your abdomen is not just muscle and organs. It is memory, intuition and light.
Uddiyana Bandha simply reminds you of that.
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