U

ASANAS - the postures of yoga

UDDIYANA BANDA - abdominal lift

This exercise has so many benefits and yet is often ignored by yoga students. In this asana/bandha the diaphragm is drawn inwards and upwards along with all the abdominal muscles. The effect is to tone and strengthen those muscles, to massage the abdominal internal organs and the lower lungs and even the heart as a result of the increased pressure in the thorax.

Normally Uddiyana Bandha is done with the lungs empty to avoid too much internal pressure, but there are times when this is reversed. Uddiyana bandha is also usually done in conjunction with Mula bandha (Pelvic lock) and Jalandhara bandha (chin lock).

Ardha Uddiyana bandha (or also known as Nabhi bandha) is performed during Ujjayi breathing when the just the lower abdomen is held in. In this exercise the upper abdomen remains free to expand and contract with the flow of breath. Mula bandha and Ardha uddiyana bandha are then controlling the lower half of the abdomen, controlling prana movement there but also physically supporting the lower back and groin from strain.

For full Uddiyana stand, sit or kneel in Vajrasana (shown). Take a deep breath and exhale strongly and forcefully to empty the lungs quickly. When the lungs are empty make sure the pelvic floor is contracted and adopt Jalandhara bandha pulling in the chin to squeeze the Adams apple in the throat. Simultaneously pull in the whole of the abdomen as strongly as possible as though you are trying to draw the navel back to touch the spine.

Hold for only a few seconds without strain. Release the tensions and breath in easily and deeply.

Further developments of this exercise allow the rectus muscles in the front of the abdomen to be alternately relaxed and contracted, and for the opposite side muscles to be alternately contracted and relaxed (Nauli) creating a rolling effect which adds to the massage effect of this bandha.

Uddiyana bandha - abdominal contraction

Uddiyanabandha

NAULI - abdominal muscle separation

The muscles of the abdomen are separated and by alternating contraction of left and right sides appear to roll. This MUST be done with an empty stomach and lungs. The intestines are stimulated and massaged.

Urdhva Mukha Svanasana - the upward facing dog

I like this pose. For many years I had stuck with Bujangasana. When I came across this asana in the Astanga Vinyasa Yoga sequence I felt an immediate affintiy. Watching a dog stretch gives you all the information you need as to its benefits.

The Upward Facing Dog should be approached with caution by anyone with low back problems, and yet its inherent problems may be just what you body is looking for.

Begin as you might for the Cobra, lying on your front. Raise the torso using the power of the arms, buit rather than remaining with the pubic bone and legs remaining on the ground, carry on rising until you are resting on the toes and the hands with all the body hanging supported like a suspension bridge.

In the final position roll over the toes to rest on the insteps and upper sides of the toes - not as painful as it might look once you have loosened up the toes which is a good thing in its own right.

Bring the chest through and up lifting the face to the sky. Feel the lower back curving inwards - the very opposite to its position in the TV watching position.

Feel the whole front of the body opening up to new energy.