Pose of the Month (November 2011)

Uddiyana Bandha (Upward Abdominal Lock)Before beginning the practice of Uddiyana Bandha or the Upward Abdominal Lock; it is best to perform it only on an empty stomach, only after an exhalation and never before an inhalation.
How To:
Stand with your feet slightly apart, eyes open. Your torso is rounded forward, knees are bent, hands are resting on your knees. Inhale deeply through your nose, then exhale quickly and forcibly, also through your nose (or pursed lips). Contract your abdominal muscles fully to push as much air as possible out of your lungs. Then relax your abdominals.

Perform what's called a "mock inhalation"; that is to expand your rib cage (thorax) as if you were inhaling, but don't actually inhale. The expansion of the rib cage (without the inhalation) sucks the abdominal muscles and viscera up into the thorax and hollows the belly.

Hold the bandha (root lock) for 5-15 seconds. Then slowly release the abdominal grip and inhale normally. Perform 3-10 rounds depending on your capacity with one or more normal breaths between each round.

Benefits:
- Helps with constipation, indigestion and purifies the digestive tract of toxins.
- Strengthens the abdominal muscles and diaphragm
- Stimulates blood circulation in the abdomen and blood flow to the brain
- Stimulates and lifts the energy of the lower belly to unite it with the energies
localized in the navel and heart.