Uḍḍiyāna Bandha उड्डीयन बन्ध is a yoga technique used in certain prāṇāyāma and certain mudrā.
- Literal translation: « the ligature of flight » or « the lock of rising ».
- Physical definition: an abdominal drawing-in performed with the lungs empty. By opening the ribcage without letting air in, a vacuum is created which draws the diaphragm upwards and takes the abdomen back against the spine.
- Energetic definition: the word « bandha » (lock, ligature) tells us that this physical action channels the energy of the pelvis (apāna) and obliges the prāṇa — the vital breath — to fly upwards through the central channel of the body (suṣumṇā), towards the heart centre (anāhata cakra).
Main benefits
- Digestion: it massages the viscera deeply, kindles the digestive fire (agni) and stimulates the motility and peristalsis of the digestive organs.
- Tone: it frees and re-tones the deep muscles of the abdominal girdle, while mobilising the diaphragm.
- Energy: it helps the prāṇa rise along the central axis.
- Action on Vyāna Vāyu: it stimulates the prāṇic breath that spreads energy from the centre towards the periphery. Present throughout the body from the heart outwards, it governs blood circulation, the nervous system and the coordination of movement.
The technique of Uḍḍiyāna Bandha
After a deep in-breath, breathe out slowly and completely. Then make a false inhalation — taking in no air — by opening the ribcage and spreading the ribs. This creates a vacuum: the abdomen is drawn in and up of its own accord, without any wilful contraction.
Hold this retention on empty lungs (bāhya kumbhaka) for as long as it stays comfortable. When the need to breathe in arises, release the ribs first, then let the abdomen go completely. Only then breathe in, gently. If the air rushes in abruptly, the retention was held too long. Ideally, the out-breath that precedes and the in-breath that follows should last the same length of time.
May your practice of Uḍḍiyāna Bandha bring you breath, energy and balance.
