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Practical Manual

Practical 32

Bandha (Locks)

Bandh means controlling or tying. It refers to body locks in yoga. With these
Note practicing in yoga, we try to keep our body organs in control. We are going to
practice Uddiyan Bandha.

Aim

To perform the Uddiyan Bandha.

After completion of this practical you will be able to perform and demonstrate
Uddiyan Bandha in appropriate manner.

Requirements

• Yoga Mat - 1
• Cylindrical Cushion (1-2 ft length and thickness 10-15 cm)- 1

Preparation of Yoga Classroom

• The room should be clean and well ventilated.

Preparation of practitioner

• Wear comfortable, light, cotton clothes.

• Remove accessories like spectacles, wrist watch, belt etc. before practice.

Uddiyan Bandha
Method

• Sit in any comfortable meditative position, like sukhasana, padamasana,
sidhasana.

• Keep your spinal cord straight.

• Place both hands on the knees. Close the eyes and relax the whole body.

• Slowly and deeply inhale and exhale. Try to empty lungs completely.

• After exhaling completely straight the hands and raise the shoulder.

• Pull the abdominal muscles in and up into the abdominal cavity as far as
possible.

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