In the yoga tradition, there are several muscle positionings (Bandha).
The first control is « Mūla », the pelvic floor, the base.
The second control is « Uḍḍiyāna », the abdominal floor .
At the end of the exhale, (when your lungs are completely empty)
Stretch the space between the iliac crests and the ribs
Stretch the transversals, the obliques (inner and outer) and the lower abdominals
Not to be confused with the position « Uḍḍiyāna bandha» that is not a breath, but a stop to the breath.
The best position to learn and deepen uḍḍiyāna & mūla bandha
This ” abdominal control ” can be experienced very easily in the posture « Adho Mukha Svānnāsana » (the dog position with the head down) in sūryanamaskara. This position is held during five deep breaths.
Together « Mūla Bandha & Uḍḍiyāna » represent a safety system that protects the body thanks to its actions on the lower body fascias (reciprocal tension of right and left fascias).
This set participates to controlling the energy in the body (Prāṇa)
The vinyāsa, the connecting movements between the postures, is composed of 3 fundamentals (Tristana) which are:
The breathing (Ujjãyi Prãnãyãma – the victorious breath)
The control of the pelvic floor and the abdominal ball (Mūla bandha),
The focused gaze (drishti) in the postures (āsana).
Each of these spaces (positioning -Bandha) is one of components of the breathing technique called « ujjāyīprāņāmāya ».
When the three components (Tristana) are in harmony, synchronised with the movement, the sequence of Yoga postures and its rhythm, the yogi has reached the tristana. Once the tristana is reached, the yogi (le sādhaka) enters into the seventh part of the Aṣṭāṅgayoga, the meditation (dhyāna).
The ujjāyī breathing is the basis of the « Vinyasa ». The correct body positioning in the ãsana(s), comes from the Bandha(s). Drishti completes this trinity.