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Practical Manual

• Remain in this position till the comfortability level.

• Then release the abdominal muscular tension and bend from elbows. Then
inhale slowly and return to starting position. When breathing normalises repeat
the process.
Precautions

• Consult the specialist on complaining of high blood pressure, heart disease.
• Physical stability is necessary for Bandha. Note
• Keep your eyes closed.

• Do not rush into doing it.

• Do it according to your capacity.
• Do not force in breathing while doing it.
Benefits

• From this physical, psychological and spiritual benefits are achieved.

• It converts biological energy into spiritual energy.
• It removes gastric depression.

• Uddiyan Bandh removes abdominal diseases.

• It makes meditation (dhyan) more effective.
• It controls endocrine system.
• It is helpful in awakening of our body chakras.

Effect and Observations

• Perform this practice as mentioned above daily for 8 weeks and observe the
effects:

Physical Effects W1 W2 W3 W4 W5 W6 W7 W8

Increase in the level of
energy

Effect on breathing
Increase in internal
awareness

Experience of spiritual
consciousness

 or × under physical effect and submit the record.

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