As discussed in our recent article on mula bandha, yoga recognizes three primary areas in the body where, through focused attention and/or muscular engagement, one’s inner life force (prana) can be consolidated and refined. These areas are jalandhara bandha at the throat, uddiyana bandha at the navel, and mula bandha at the pelvic floor. There are additional, secondary bandhas in other parts of the body such as the hands, the feet, and the tongue, but for this series, we’ll focus on the three primary bandhas. 

In the Shadow Yoga system, students learn various tools to prepare the body and mind for engaging these locks, which function like “seals” or “ties” to regulate or preserve life force energy within the individual. Learning the bandhas is a process involving patience, sensitivity and commitment. It should be undertaken only with the supervision of an experienced, qualified teacher who understands its implications and knows how to safely guide students in the art and science of bandha.

In part two of this series on understanding bandha, we’ll cover the meaning of uddiyana bandha, the bandha related to the abdominal region. 

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Uddiyana Bandha: An Elevating Force

Uddiyana bandha, often referred to as the "abdominal lock," is a powerful yogic technique that involves lifting the diaphragm and drawing the abdominal organs upward and inward. This bandha is practiced on an exhale with the breath fully released, creating a vacuum effect in the abdominal cavity. Uddiyana bandha stimulates the digestive organs, strengthens the diaphragm, and energizes the solar plexus, an area of the body associated with personal power and change. Eventually, uddiyana bandha helps redirect one’s pranic energy (life force) upward and enhances absorption, which can lead to states of deep meditation. As mentioned previously, this practice should be learned under proper guidance and performed on an empty stomach.

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Defining Bandha

The meaning of the term bandha depends largely on the context in which it is used; in yoga practice it is often translated as “lock,” “seal,” or even “tie,” as described by one of my teachers, Sundernath. 

In the Shadow Yoga system, bandha is generally thought of as a series of openings or transfer points in the physical body, places where energy and attention can be contained, focused or released. Bandha serves as an important technique for stilling the mind, pausing the physical breath, and retaining the power of the life force (prana) within the individual. In addition to its physical and mental benefits, bandha acts as a gateway to one’s inner world. Bandha is one of many practices of Hatha Yoga that penetrates all layers of the individual, from the physical and mental to the emotional and energetic.

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Physical Application of Uddiyana Bandha

As noted above, uddiyana bandha begins as a physical contraction of the abdominal muscles after an exhale, thus creating a vacuum as the air is held out of the body. This bandha is perhaps the most difficult one to learn, because it is less about proper technique than something that must be captured and felt by the individual. That said, the practice of uddiyana bandha can be cultivated with time, practice and good guidance, and is supported by proper preparatory activity. 

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Preparing For Uddiyana Bandha

The preparatory phase may include lying over a rolled up blanket or bolster to release tension from the abdominal organs and muscles; learning how to fold forward from the inside of the body, thus creating an energetic fulcrum which can be referenced in uddiyana bandha; learning to keep the abdominal region soft in the prone backbends such as bhujangasana (cobra pose) and dhanurasana (bow pose); and gradually extending the pauses between inhale and exhale, a practice known as kumbhaka (retention). The pose shown above is called mayurasana or "peacock pose," and it has deep effects on the entire abdominal region. Named for the powerful digestive system of the peacock, mayurasana teaches softening of the inner organs, breathing within a restricted space and controlled intake of proper foods (mitahara). These preparatory techniques are introduced in beginner Shadow Yoga classes, and through guided activities utilizing the four-part breath.

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Psycho-emotional Application of Uddiyana Bandha

Uddiyana bandha requires and enhances one’s ability to pause the breath. As such, the presence of fear, panic or the desire to achieve can undermine the intentions of even the most sincere yoga student. Because most of the benefits of uddiyana bandha are internal, the individual must possess the patience and willingness to approach the activity repeatedly, over time, to create slow and lasting progress. Once the student possesses the humility and sensitivity to recognize when they have exceeded their natural limit, perhaps through trying too hard or becoming frustrated with a lack of progress, the bandha will develop in a natural, sustainable way. 

When practiced consistently, over time, uddiyana bandha becomes a deeply personal exploration, taking the individual inside themselves, beyond the limitations of the body and the confines of the mind. One must drop agendas and the need for external validation, something we all manage as human beings, in order for deep internal presence to arise. 

One somewhat ironic quality is that uddiyana bandha will only happen through persistence, but too much ambition can quickly backfire. As a psychoemotional practice, uddiyana bandha guides us through the eye of the needle, where too much effort causes hardness, but complacency results in stagnation.

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Mental Application of Uddiyana Bandha

As noted earlier, uddiyana bandha happens when one is able to pause the breath after the exhale for an extended period of time. One must build up gradually to sustain the time required for uddiyana bandha to occur, without creating heat or pressure in the head. Through this process, the individual cultivates patience, acceptance of discomfort (tapas), the benefit of persistence and satisfaction with small steps toward progress. Uddiyana Bandha also improves what is known as langhana kriya, or the process of diminishing space, burden or mental chatter.

With the air held out of the body, the activity of the mind is not fed and often goes quiet. The freedom that results presents an opportunity to experience one’s vitality sourced from within. Because it is not possible to practice or execute uddiyana bandha without an empty stomach, there may also be changes to eating patterns to accommodate the internal space required for this practice. All of these mental effects fall into the gradual development of what Sri Patanjali calls “viveka” or the light of discriminative discernment through practice.

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Benefits of Practicing Uddiyana Bandha

• consolidation/centralization of inner life force
• patience and sensitivity
• stimulates digestive organs
• strengthens the diaphragm
• strengthens and isolates abdominal muscles
• energizes solar plexus (power and transformation)
• directs pranic energy upward
• deepens meditative states
• enhances breath control
• stills the mind
• acts as a gateway to the inner world
• creates internal fulcrum
• facilitates langhana kriya
• improves suppleness of internal organs + muscles
• reduces fear around holding the breath
• allows feeling inside oneself
• strengthens conviction
• provides internal freedom + pause
• promotes inner vitality
• may affect eating patterns in a positive way

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Impact of Uddiyana Bandha in the Energetic Realm

In the Hatha Yoga Pradipika, Swatmarama states that the benefits of uddiyana bandha go far beyond the physical realm. Verses 3.55 and 3.56 say that “uddiyana bandha is so-called by the yogis because through its practice the prana (is concentrated at one point and) rises through sushumna (central energetic channel).” It is here, in the central energy channel, that life force is consolidated and elevated through the range of practices that constitute Hatha Yoga. Swatmarama continues: “this bandha described is called the rising or flying bandha, because through its practice, the great bird (shakti) flies upward with ease.” As noted earlier, “flying upward” refers to the abdominal organs being pulled up and in, thus creating a natural upward flow of energy. 

Further reflection upon the term reveals an additional layer of meaning, however. The movement of shakti (another word for life force) in the body is sometimes described as a bird. In daily life, consciousness gets ensnared through mundane activity, keeping the bird tied down. If, through practices such as uddiyana bandha, the shakti of the right and left channels can be brought together and released through sushumna (central channel) it will ascend and ultimately be freed through the crown chakra (sahasrara). (Hatha Yoga Pradipika, 3.56)

Application in Modern Day

Although rarely taught in modern day classrooms, bandha is mentioned as a fundamental aspect of practice in traditional texts such as the Gheranda Samhita and the Goraksha Shataka (as well as the Hatha Yoga Pradipika, mentioned above). These texts reveal that yoga was designed, at least in part, to liberate the life force from its base function in the physical realm and direct it toward more refined function in the energetic realm. Physical well-being was not unimportant, but a much wider variety of techniques were employed toward this goal. All types of yoga that we are familiar with today probably stem from this original objective, whether physical in nature, focused on breat or centered around meditation, mantra and prayer. 

In Shadow Yoga (which is synonymous with and stems from the Hatha Yoga lineage), we utilize the movement of the body, refinement of breath, stabilization of the mind and consolidation of energy (shakti) to create the personal sadhana, which guides the path of transformation. As individuals, we must make efforts on the spiritual path, and the rest is given by grace.

Continued Learning

If you are looking for a place to begin or continue your practice, we invite you to our Shadow Yoga studio in Bend. 

For those who are new to Shadow Yoga, we have information about Shadow Yoga for beginners. When you are ready, you can view our yoga class offerings and sign up to join a class. Learn more about Continuum Yoga and thanks for reading!

This post is part II of a three part series on the primary bandhas. Continue learning about mula bandha in part one of this series.

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