Uddiyana bandha (The abdominal retraction lock)

  • Sit in a meditative pose, so that the knees rest on the floor.
  • Place the palms on the knees, close the eyes and relax the whole body.
    Exhale deeply and retain the breath outside.
  • Perform jalandhara bandha.
  • Then contract the abdominal muscles as far as possible inwards and upwards.
  • This is the final position. Hold this lock for as long as the breath can be retained outside.
  • Then slowly release the stomach muscles, jalandhara bandha and inhale.
  • When the respiration has returned to normal the process may be repeated.
  • Practise up to 10 times.


Before meditation and after asana and pranayama, if performed alone.
Best practiced in co-ordination with pranayama.


  • In this bandha the diaphragm is pulled up towards the thoracic cage (chest cavity) and the abdominal organs drawn in towards the spine.
  • Practice only when the stomach and intestines arc empty.
  • Release the Limitations-Not for persons suffering from heart problems, peptic and duodenal ulcers or for pregnant women.


  • It is the panacea for many abdominal and stomach ailments like constipation, indigestion, worms, diabetes, etc.
  • The digestive fire is stimulated and all the abdominal organs are toned and rendered more efficient.
  • The liver, pancreas, kidneys, spleen, etc., are all massaged and made healthier; associated diseases are removed with regular practice.
  • The adrenal glands, situated above the kidney, are normalized. This gives vitality to a lethargic person and tranquility to an anxious or overwrought person.
  • The sympathetic nerves of the solar plexus are stimulated. These nerves serve many organs in the body, especially the abdominal organs. The functioning of all these organs is improved for this reason as well as through the massage they receive.
  • Distribution and flow of prana is increased.

VARIATION- Standing uddiyana bandha


  • Stand erect with the feet about one and a half feet apart.
  • Bend slightly forward and place the palms on the front of the thighs.
  • Look forward, inhale deeply and then exhale completely.
  • Contract the abdominal muscles and draw in the abdomen making the midsection concave and lock it.
  • Retain for some time.
  • Then release the lock, inhale slowly and relax.

This standing variation is generally easier and is recommended for beginners.




Bandha Yoga Poses

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