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Discover Uddiyana Bandha (Abdominal Lock) in this complete guide—steps, benefits, and safety tips for effective yoga practice.
Uddiyana Bandha (उड्डीयान बन्ध), or the Abdominal Lock, is one of the three key bandhas (energy locks) used in classical yoga. It involves drawing the abdominal muscles inward and upward, creating a vacuum that stimulates the solar plexus, tones internal organs, and directs prana upward. It is regarded as one of the most powerful techniques for purification, energy control, and spiritual ascent.
Meaning & Etymology
Sanskrit Name: उड्डीयान बन्ध (Uḍḍīyāna Bandha)
Meaning:
Uddiyana = Flying upward, rising
Bandha = Lock or bind
The name reflects the upward movement of prana (life force) caused by this lock, particularly activating the Manipura Chakra (solar plexus center).
How to Perform Uddiyana Bandha (Upward Abdominal Lock)
Uddiyana Bandha is one of the three principal yogic bandhas and is regarded as a powerful internal cleansing and energizing practice. The term Uddiyana means “to rise upward” or “to fly up,” referring to the upward movement of prana from the abdominal region toward the chest and spine. Unlike a simple abdominal contraction, Uddiyana Bandha is a subtle neuromuscular and diaphragmatic action that profoundly influences digestion, metabolism, nervous balance, and energetic flow.
This practice is traditionally performed on an empty stomach, preferably in the early morning, and only after complete exhalation (Bahya Kumbhaka).
Preparatory Guidelines Before Practice
Before attempting Uddiyana Bandha, certain conditions must be fulfilled:
The stomach and intestines should be empty (minimum 4–5 hours after meals).
The body should be warm and relaxed.
Practice should be done slowly, without force.
Avoid if there is fatigue, illness, or discomfort.
Gentle asana practice or a few rounds of relaxed breathing beforehand helps prepare the body.
Step-by-Step Method of Practicing Uddiyana Bandha
1. Choose a Comfortable Starting Position
Uddiyana Bandha may be practiced in either a standing or seated position, depending on experience.
Standing Method (Recommended for Beginners)
Stand in Tadasana with feet hip-width apart.
Place hands on thighs just above the knees.
Bend slightly forward from the hips while keeping the spine long.
Allow the head and shoulders to relax.
This position reduces abdominal resistance and makes engagement easier.
Seated Method (For Experienced Practitioners)
Sit in Siddhasana or Padmasana.
Keep the spine upright and chest open.
Hands may rest on the knees.
2. Inhale Deeply and Fully
Take a slow, deep inhalation through the nose.
Key points:
Expand the abdomen, ribs, and chest
Keep the shoulders relaxed
Maintain awareness of breath movement
This inhalation prepares the lungs for complete exhalation.
3. Exhale Completely Through the Mouth
Exhale forcefully yet smoothly through the mouth, emptying the lungs as much as possible.
Important:
Exhalation must be complete
Feel the abdomen naturally draw inward
Avoid strain or gasping
This full exhalation is essential for effective bandha application.
4. Hold the Breath Out (Bahya Kumbhaka)
After exhalation, do not inhale.
This external breath retention creates a vacuum effect within the thoracic cavity, making it possible to lift the abdominal organs upward.
5. Pull the Abdomen Inward and Upward
With breath held out:
Draw the abdominal wall inward toward the spine
Lift it upward under the ribcage
Allow the diaphragm to rise naturally
Keep the chest open and shoulders relaxed
6. Maintain the Lock Comfortably
Hold the bandha for 5–10 seconds initially.
Guidelines:
No tension in the face, neck, or shoulders
The sensation should feel light and hollow
The mind should remain calm and focused
Advanced practitioners may gradually increase the duration without strain.
7. Release the Lock and Inhale Slowly
To release:
Relax the abdominal wall first
Allow the diaphragm to descend
Inhale slowly and smoothly through the nose
Return to an upright position if standing
Never inhale abruptly while holding the lock.
8. Repeat in Rounds
Practice 3–5 rounds, resting for a few natural breaths between each round.
After completing the rounds:
Stand or sit quietly
Observe internal sensations
Allow the breath to normalize
Key Technical Points for Correct Practice
1. Breath Comes Before Bandha
Uddiyana Bandha cannot be practiced without complete exhalation. Attempting it with air in the lungs may cause strain.
2. Diaphragm Is the Key Player
The lift of the abdomen happens because the diaphragm moves upward, not because the abdominal muscles are aggressively contracted.
3. Neck, Face, and Shoulders Must Stay Relaxed
Any facial tension indicates excessive effort and reduces the effectiveness of the bandha.
4. Mental Stillness Enhances the Lock
A calm, focused mind makes the internal lift smoother and more effective.
Physiological Effects During Practice
Abdominal Organ Massage
Uddiyana Bandha:
Lifts and tones abdominal organs
Improves digestive fire
Enhances peristalsis and elimination
Nervous System Regulation
The practice:
Stimulates the vagus nerve
Calms the sympathetic nervous system
Enhances parasympathetic dominance
This explains its energizing yet calming effect.
Metabolic and Endocrine Influence
The upward movement of the diaphragm:
Stimulates adrenal and pancreatic activity
Improves metabolic efficiency
Supports hormonal balance
Common Mistakes to Avoid
Practicing after meals
Forcing the abdomen aggressively
Holding breath beyond comfort
Tightening the jaw or shoulders
Practicing in a fatigued state
Integration With Other Yogic Practices
Uddiyana Bandha is often practiced:
Before pranayama
As preparation for Nauli
As a standalone cleansing technique
Along with Mula Bandha for advanced practices
It is traditionally practiced before meditation, as it awakens and centers energy.
Beginner Tip Explained
Practicing in a slightly bent-forward standing position:
Reduces abdominal resistance
Makes diaphragm movement easier
Prevents lower back strain
Helps beginners feel the upward lift clearly
Uddiyana Bandha is a profound yogic technique that works at physical, physiological, and energetic levels simultaneously. By practicing it after complete exhalation and with relaxed awareness, the practitioner learns to lift and direct energy upward, purify the digestive system, and stabilize the nervous system. Its power lies not in force, but in precision, patience, and inner sensitivity. With regular, mindful practice, Uddiyana Bandha becomes a gateway to deeper pranayama, meditation, and energetic mastery.
Benefits of Uddiyana Bandha (Upward Abdominal Lock)
Uddiyana Bandha is one of the most powerful and transformative practices in classical yoga. The term Uddiyana means “to fly upward” or “to rise,” symbolizing the upward movement of prana from the lower centers toward higher consciousness. Practiced primarily during kumbhaka (breath retention) and as a foundation for advanced yogic techniques, Uddiyana Bandha exerts profound influence on the digestive system, nervous system, endocrine balance, subtle energy channels, and spiritual evolution.
Unlike ordinary abdominal exercises, Uddiyana Bandha works simultaneously on gross physiology and subtle pranic dynamics, making it indispensable for serious yogic practitioners.
I. Physical Benefits
1. Strengthens and Tones the Abdominal Organs
Uddiyana Bandha involves a powerful inward and upward drawing of the abdominal wall.
Organs positively influenced:
Liver
Stomach
Small and large intestines
Pancreas and spleen
Physiological effects:
Tones visceral muscles
Improves organ efficiency
Enhances intra-abdominal circulation
This internal massage revitalizes sluggish organs and restores functional balance.
2. Improves Digestion and Elimination
One of the most widely recognized benefits of Uddiyana Bandha is its impact on the digestive fire (agni).
Digestive benefits include:
Enhanced secretion of digestive enzymes
Reduction of gas, bloating, and indigestion
Improved bowel regularity and elimination
By stimulating peristalsis and balancing digestive energy, Uddiyana Bandha addresses both functional and energetic digestive disorders.
3. Boosts Metabolism and Detoxification
Uddiyana Bandha activates the metabolic center of the body.
Effects include:
Increased metabolic efficiency
Improved assimilation of nutrients
Enhanced removal of metabolic waste
This detoxifying action supports systemic health and vitality.
4. Supports Weight Management and Core Strength
While not a superficial weight-loss technique, Uddiyana Bandha:
Reduces excess abdominal fat
Strengthens deep core muscles
Improves posture by stabilizing the lumbar region
The engagement of the transverse abdominal muscles creates a natural “corset effect,” protecting the spine and enhancing movement efficiency.
5. Improves Respiratory Efficiency
Though performed in breath retention, Uddiyana Bandha:
Strengthens the diaphragm
Improves lung capacity indirectly
Enhances breath control during pranayama
This makes breathing deeper, slower, and more economical.
II. Mental & Energetic Benefits
6. Activates Manipura Chakra (Solar Plexus Center)
Uddiyana Bandha directly stimulates Manipura Chakra, the energetic center associated with power, transformation, and vitality.
Energetic outcomes:
Increased self-confidence
Strengthened sense of purpose
Improved emotional regulation
Balanced Manipura energy is essential for both worldly effectiveness and spiritual discipline.
7. Increases Willpower, Determination, and Mental Focus
By strengthening the solar plexus region, Uddiyana Bandha:
Enhances mental discipline
Sharpens concentration
Reduces lethargy and indecision
Practitioners often report improved clarity, decisiveness, and sustained focus in daily life.
8. Promotes Upward Flow of Prana Through the Sushumna Nadi
Energetically, Uddiyana Bandha reverses the downward tendency of prana.
Key effects:
Directs prana upward from the lower abdomen
Prevents energy leakage through sensory outlets
Facilitates central channel activation
This upward movement is essential for advanced yogic practices and meditation.
9. Harmonizes Prana and Apana
Uddiyana Bandha unites prana (upward-moving energy) and apana (downward-moving energy).
Result:
Balanced internal energy flow
Improved vitality
Stable emotional and mental states
This harmony is foundational for deeper yogic states.
10. Prepares the Practitioner for Advanced Yogic Practices
Without Uddiyana Bandha, higher yogic techniques remain incomplete.
It is essential preparation for:
Advanced pranayama
Mudras
Bandha combinations
Deep meditative absorption
Its mastery ensures safety and stability during higher practices.
III. Spiritual Benefits
11. Essential for Kundalini Awakening
Uddiyana Bandha is considered indispensable for the safe awakening of Kundalini Shakti.
Spiritual function:
Draws dormant energy upward
Prevents premature energy surges
Stabilizes ascending consciousness
Without Uddiyana Bandha, Kundalini practices may become erratic or destabilizing.
12. Integral Component of Maha Bandha
In advanced practice, Uddiyana Bandha is combined with:
Mula Bandha
Jalandhara Bandha
This tri-lock, known as Maha Bandha, allows:
Precise pranic containment
Deep energetic purification
Controlled awakening of higher consciousness
Uddiyana Bandha serves as the central lifting force in this triad.
13. Facilitates Mental Stillness and Inner Silence
As prana ascends and stabilizes:
Mental fluctuations diminish
Sensory distractions fade
Inner silence deepens
Meditation becomes effortless and sustained.
14. Supports Samadhi and Higher Awareness
By redirecting energy inward and upward, Uddiyana Bandha:
Dissolves identification with the body
Supports witness awareness
Opens the gateway to higher yogic realization
It transforms physical effort into spiritual insight.
IV. Subtle Yogic Significance
Uddiyana Bandha is described in yogic tradition as a conquest over decay and time, symbolizing mastery over biological decline and mental inertia.
Its consistent practice:
Preserves vitality
Refines consciousness
Aligns bodily rhythms with spiritual aspiration
Uddiyana Bandha is far more than an abdominal contraction—it is a cornerstone of yogic physiology and spiritual ascent. Physically, it revitalizes digestion, metabolism, and core stability. Mentally, it strengthens willpower, clarity, and focus. Energetically, it activates Manipura Chakra and channels prana through the sushumna nadi. Spiritually, it supports Kundalini awakening, deep meditation, and higher realization. When practiced with discipline, patience, and awareness, Uddiyana Bandha becomes a powerful ally on the path toward health, mastery, and inner freedom.
Precautions & Contraindications of Uddiyana Bandha (Abdominal Lock)
Uddiyana Bandha is an advanced yogic technique involving the active drawing inward and upward of the abdominal wall after complete exhalation. It powerfully influences the digestive organs, diaphragm, autonomic nervous system, cardiovascular function, and subtle energy pathways. Traditionally, it is regarded as a vital practice for cleansing, strengthening the core, and directing pranic energy upward.
Despite its wide-ranging benefits, Uddiyana Bandha is not suitable for everyone and must be practiced with strict adherence to safety principles. Incorrect practice or practice under unsuitable conditions can lead to physical strain or physiological imbalance. Therefore, understanding its precautions and contraindications is essential for responsible yogic training.
A. Major Contraindications (Avoid or Practice Only Under Expert Supervision)
1. High Blood Pressure or Cardiovascular Disorders
Uddiyana Bandha involves breath retention after exhalation (bahya kumbhaka) and strong abdominal suction, which can significantly affect cardiovascular dynamics.
Avoid Uddiyana Bandha if you have:
Hypertension
Coronary artery disease
History of heart attack or stroke
Irregular heartbeat
Individuals with heart conditions should only consider this practice under strict medical and expert yogic supervision, if at all.
2. Peptic Ulcers, Gastritis, or Abdominal Hernia
Uddiyana Bandha exerts intense pressure and suction on the stomach, intestines, and abdominal wall.
Avoid if you have:
Peptic or duodenal ulcers
Chronic gastritis
Hiatal or inguinal hernia
Weak abdominal wall
Healing and strengthening should be prioritized before attempting this practice.
3. Recent Abdominal or Thoracic Surgery
Avoid Uddiyana Bandha during the recovery phase after:
Abdominal surgery
Hernia repair
Cesarean section
Thoracic or diaphragmatic surgery
Only resume after complete recovery and professional clearance.
4. Pregnancy
Uddiyana Bandha is strictly contraindicated during pregnancy.
Reason:
Strong abdominal contraction and vacuum effect
Altered pranic and circulatory flow
Potential risk to uterine support
Gentle breathing and relaxation practices are more appropriate during this time.
5. Menstruation
Avoid Uddiyana Bandha during menstruation.
6. Severe Digestive Disorders or Weakness
Individuals with:
Chronic diarrhea
Severe irritable bowel symptoms
Abdominal inflammation
should avoid or significantly modify this practice until stability is restored.
B. Breath-Related & Physiological Precautions
1. Avoid Excessive Breath Retention
Uddiyana Bandha is traditionally practiced after full exhalation with breath retention.
Risks of prolonged retention:
Dizziness
Oxygen deprivation
Anxiety or panic sensations
Sudden drop or rise in blood pressure
2. Do Not Practice on a Full Stomach
This practice must always be done on an empty stomach.
Reasons:
Prevents nausea or discomfort
Allows full abdominal contraction
Reduces risk of digestive strain
Ideally, practice early in the morning or at least 4–6 hours after meals.
C. Structural & Technique-Based Precautions
1. Avoid Forceful Abdominal Suction
Uddiyana Bandha should be controlled, not aggressive.
Common mistakes include:
Forcing the abdomen inward violently
Straining facial muscles or throat
Excessive effort without breath control
Correct approach:
Fully exhale
Relax the diaphragm
Gently draw the abdomen inward and upward
2. Maintain Proper Posture
Whether practiced standing or seated, posture plays a crucial role.
Alignment cues:
Spine upright
Chest lifted
Shoulders relaxed
Knees slightly bent (if standing)
Poor posture reduces effectiveness and increases strain.
3. Keep the Face and Throat Relaxed
Tension in the face, jaw, or throat indicates improper effort.
Signs of strain:
Jaw clenching
Facial grimacing
Throat tightening
The bandha should feel inward and subtle, not forceful.
D. Safety Tips for Beginners (Expanded & Practical)
1. Learn Under Experienced Guidance
Uddiyana Bandha is an advanced technique.
Guided instruction ensures:
Correct breath coordination
Safe progression
Prevention of overexertion
Self-learning without understanding can be risky.
2. Begin with Short, Gentle Holds
Initial practice should focus on:
Awareness
Control
Comfort
Holding for even 3–5 seconds is sufficient in the beginning.
3. Build Control Gradually
Progression should be slow and systematic:
First master full exhalation
Then gentle abdominal engagement
Only later increase hold duration
Consistency is more important than intensity.
4. Observe the After-Effects
After releasing the bandha:
Resume normal breathing calmly
Sit or stand quietly
Observe sensations in the abdomen and breath
Sudden movements should be avoided.
5. Stop Immediately if Discomfort Arises
Discontinue practice if you experience:
Pain
Dizziness
Nausea
Palpitations
Rest and consult a knowledgeable guide if symptoms persist.
E. Common Mistakes to Avoid
Practicing after meals
Forcing abdominal vacuum
Holding breath excessively
Practicing during illness or fatigue
Ignoring physical warning signs
Discomfort indicates the need to stop, not to continue.
Uddiyana Bandha is a powerful yogic practice that deeply influences digestion, respiration, circulation, and energy regulation. However, due to its intense abdominal and breath-related effects, it requires careful preparation, correct technique, and respect for contraindications. Individuals with heart conditions, high blood pressure, digestive disorders, hernia, pregnancy, menstruation, or recent surgery should avoid this practice. By practicing on an empty stomach, avoiding force, limiting breath retention, and progressing gradually under guidance, Uddiyana Bandha can be safely integrated into advanced yogic training, supporting both physical vitality and inner awareness.
Advanced Integrations & Variations of Uddiyana Bandha
Uddiyana Bandha, when practiced in isolation, develops abdominal control, digestive strength, and upward pranic movement. However, its true yogic depth unfolds when it is integrated with other bandhas, pranayama techniques, and meditative practices. Advanced variations transform Uddiyana Bandha from a physical lock into a powerful energetic regulator, capable of influencing consciousness, internal awareness, and subtle energy flow.
These advanced integrations must be approached only after mastery of the basic technique, stable breath control, and mental steadiness. They are traditionally taught in stages to ensure safety and efficacy.
1. Maha Bandha – The Great Lock
(Integration of Mula, Uddiyana, and Jalandhara Bandha)
Concept & Significance
Maha Bandha, meaning “the great lock,” is the simultaneous application of the three primary bandhas:
Mula Bandha (root lock)
Uddiyana Bandha (abdominal lock)
Jalandhara Bandha (throat lock)
This combination creates a sealed energetic circuit within the body, preventing the dissipation of prana and directing it upward through the central channel.
Step-by-Step Energetic Integration
Exhale completely
Apply Mula Bandha (subtle contraction of the pelvic floor)
Draw the abdomen inward and upward into Uddiyana Bandha
Lower the chin gently into Jalandhara Bandha
Maintain internal stillness during breath retention
Release in reverse order:
Release Jalandhara
Relax Uddiyana
Release Mula
Resume inhalation
Physiological & Energetic Effects
Harmonizes the autonomic nervous system
Creates internal pressure balance across thoracic, abdominal, and pelvic cavities
Enhances endocrine regulation
Directs pranic flow upward toward higher centers
Induces profound mental steadiness
Practice Considerations
Should be practiced only on an empty stomach
Breath retention must be comfortable and unforced
Initial practice should involve very short holds
Best practiced in seated postures with a stable spine
Maha Bandha is considered a gateway practice toward advanced pranayama and meditative absorption.
2. Uddiyana Bandha Integrated in Kumbhaka
(Application During Breath Retention)
Understanding Kumbhaka Integration
Kumbhaka refers to controlled breath retention, either after inhalation (antara kumbhaka) or after exhalation (bahya kumbhaka). Uddiyana Bandha is traditionally applied during bahya kumbhaka, intensifying its internal effects.
Practice Mechanics
Fully exhale the breath
Retain the breath gently
Apply Uddiyana Bandha
Maintain awareness in the abdominal and diaphragmatic region
Release smoothly and inhale without haste
Advanced Pranayama Context
Uddiyana Bandha is often integrated into:
Controlled alternate nostril breathing
Slow rhythmic breathing patterns
Pranayama sequences aimed at nervous system regulation
Benefits of Kumbhaka Integration
Enhances diaphragm control
Strengthens respiratory muscles
Stabilizes heart rate and blood pressure (in trained practitioners)
Deepens mental focus and internal awareness
Amplifies pranic retention
Precautions
Never practice forced or prolonged breath retention
Avoid during fatigue, illness, or mental agitation
Always prioritize comfort over duration
Proper integration makes Uddiyana Bandha a subtle internal practice rather than a forceful muscular action.
3. Seated Uddiyana Bandha
(Internalized Practice for Meditation & Inner Focus)
Concept
Once physical mastery is achieved, Uddiyana Bandha can be practiced in a seated meditative posture. This variation is more subtle and internal, focusing less on visible abdominal movement and more on energetic awareness.
Suitable Seated Postures
Siddhasana
Padmasana (for advanced practitioners)
Vajrasana
Comfortable cross-legged position with spinal support
Technique
Sit upright with the spine naturally aligned
Exhale fully
Apply a gentle, refined abdominal lift
Maintain inner stillness
Release softly and continue normal breathing
In this variation, the emphasis is on internal sensation rather than muscular effort.
Effects on Meditation
Anchors attention inward
Reduces sensory distractions
Creates a feeling of lightness and upliftment
Enhances spinal awareness and breath subtlety
Seated Uddiyana Bandha is particularly effective during long meditation sessions, as it stabilizes the posture and mind simultaneously.
4. Progressive Refinement of Uddiyana Bandha
From Gross to Subtle
Advanced practice involves moving from:
- Visible abdominal contractionto
- Subtle diaphragmatic liftto
Energetic sensation without overt movement
This progression aligns with yogic principles of internalization and refinement.
Indicators of Advanced Readiness
Ability to hold the bandha without strain
Calm mental state during practice
No dizziness or discomfort
Natural coordination of breath and awareness
Without these signs, advanced integrations should be postponed.
5. Integration with Energetic Awareness
Advanced practitioners often combine Uddiyana Bandha with:
Visualization of upward energy flow
Awareness of spinal centrality
Gentle internal focus rather than mechanical effort
This transforms the practice into a meditative energetic lock, not merely a physical action.
6. Common Errors in Advanced Practice
Attempting Maha Bandha without foundational mastery
Overholding breath to “achieve” results
Excessive abdominal force
Ignoring physical or mental discomfort
Practicing during emotional or physical imbalance
Advanced practice demands humility and patience.
7. Safety Guidelines for Advanced Integrations
Always practice on an empty stomach
Warm up with gentle breathing
Avoid practice during illness, fatigue, or stress
Rest adequately between repetitions
Observe post-practice sensations carefully
Advanced does not mean aggressive—it means refined and aware.
Advanced integrations and variations of Uddiyana Bandha elevate the practice from a physical abdominal lock to a comprehensive system of internal regulation and energetic refinement. Through Maha Bandha, kumbhaka integration, and seated internal practice, Uddiyana Bandha becomes a tool for stabilizing the nervous system, directing pranic flow, and deepening meditative awareness. These practices must be approached progressively, with respect for the body’s limits and under proper guidance. When practiced correctly, they offer profound benefits for physical vitality, mental clarity, and inner stillness.
Conclusion
Uddiyana Bandha is a foundational yet powerful yogic lock that purifies the energy channels, strengthens the core, and elevates consciousness. Regular practice empowers physical health, pranic control, and inner transformation, making it essential in advanced yoga, kriya, and pranayama systems.
References
Haṭha Yoga Pradīpikā – Svātmārāma
Chapter III (Bandhas)
Describes Uḍḍīyāna Bandha as the upward lifting of the abdomen, causing prāṇa to rise through Suṣumṇā Nāḍī.
Praised as a practice that conquers death and old age when mastered.
Gheraṇḍa Saṁhitā – Gheraṇḍa
Explains the method, benefits, and role of Uḍḍīyāna in prāṇāyāma and mudrā practices.
Emphasizes purification of nāḍīs and digestive fire regulation.
Śiva Saṁhitā – Anonymous
Mentions Uḍḍīyāna Bandha as essential for prāṇa control, longevity, and yogic vitality.
Haṭha Ratnāvalī – Śrīnivāsa Yogī
Elaborates on bandhas and their role in prāṇic ascent.
Yoga Darśana with Vyāsa Bhāṣya – Patañjali & Vyāsa
Although bandhas are not named, concepts of prāṇa-nirodha, kumbhaka, and inner steadiness underpin Uḍḍīyāna Bandha.
The Science of Prāṇāyāma – Swami Śivānanda Saraswati
Clear explanation of technique, benefits, precautions, and progression.
Highlights its influence on digestion, metabolism, and prāṇic control.
Light on Yoga & Light on Prāṇāyāma – B.K.S. Iyengar
Detailed anatomical alignment and therapeutic considerations.
Explains safe integration with āsana and kumbhaka.
Prāṇa and Prāṇāyāma – Swami Niranjanananda Saraswati
Offers subtle-body explanation involving Maṇipūra Chakra and samāna vāyu.
The Serpent Power – Sir John Woodroffe (Arthur Avalon)
Explains prāṇa ascent, chakra activation, and the energetic seal created by Uḍḍīyāna.
Yoga Anatomy – Leslie Kaminoff & Amy Matthews
Modern anatomical understanding of diaphragm lift, abdominal vacuum, and intra-abdominal pressure changes.
Aṣṭāṅga Hṛdayam – Vāgbhaṭa
Insights into agni, samāna vāyu, and vāta balance affected by abdominal locks.
Caraka Saṁhitā
Concepts of prāṇa vāyu, digestion, and vitality that align with Uḍḍīyāna Bandha’s effects.
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