Uddiyana Bandha (Vacuum) while standing – Nauli – Lesson 5

In this video, you will learn how to do a technique called Uddiyana Bandha (Vacuum), along with Jalandhara Bandha (Throat Lock) and Mula Bandha (Root Lock) in a standing position, observing the hand – leg – vacuum and locks connections.

Uddiyana Bandha (Vacuum) – this technique is performed with the external intercostal muscles. These are the same muscles that raise the ribs and spread them apart, as a result of which the volume of the chest increases. Since the glottis is constricted (throat lock), air cannot enter the lungs.

The pressure in the chest decreases and the abdominal organs and the diaphragm move in its direction. That is, when performing Uddiyana Bandha, the main working muscles are not the abdominal muscles and not the diaphragm (which are relaxed and stretched at the moment the abdomen is drawn in), but the chest muscles responsible for inhaling.

Uddiyana Bandha is sometimes called “fake breath“. The chest expands as if inhaling, but the glottis is blocked (throat lock). Therefore, not air is drawn into the chest cavity, but the diaphragm and abdominal organs. As a result, by pulling the diaphragm to the chest, massaging the abdominal organs is carried out. As a result, constipation, intestinal problems are eliminated, and digestion is normalized.

Uddiyana Bandha has a beneficial effect on the circulatory system. It helps to remove venous congestion, improve blood supply to all internal organs. Technique has a positive effect on the nervous system. Since the intestine contains a large number of nerve endings, when performing the technique, we stimulate them. This leads to a calm emotional state, nervousness and hyperactivity go away. There is an active effect on the genitourinary system: the outflow of blood from the pelvic organs increases, the blood supply is activated, and excess fluid is removed.

Do all exercises in your comfort zone. If you have acute pain, then there is no need to do this
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Be healthy 🫶
Best regards, Marianna Mansurova