The Latest 10 Asanas

No.11 - 2010-11-28
Virabhadrasana - Pose of the Warrior

No.10 - 2006-11-14
Yoga Mudra - Seal of Intent

No.9 - 2006-11-14
Matsyasana - The Fish

No.8 - 2006-11-14
Halasana - The Plough and Sarvangasana - Shoulderstand

No.7 - 2006-11-14
Bhujangasana - The Cobra

No.6 - 2006-11-14
Dhanurasana - The Bow

No.5 - 2006-11-14
Salabhasana - Locust

No.4 - 2006-11-14
Uddiyana Bandha - Stomach Lift

No.3 - 2006-11-14
Chakrasana - The Bridge

No.2 - 2006-11-14
Paschimotanasana - Forward Stretch

Show all Asana's

2006-11-14 - Uddiyana Bandha - Stomach Lift

Uddiyana means to fly up and Bandha means to lock or hold. This is a good description of the posture in which the abdominal muscles are pulled backward and upward and then held for as long as possible.

This posture can be done in several ways:

? Kneel down on the floor with feet flat and together. Sit on your heels and spread your knees wide apart. Place your hands on your thighs, palms down and fingers pointing inwards towards the floor. Keep your spine straight but slightly forward, and head up.
? Stand with your legs wide apart bent slightly so you can place your hands on thighs. Keep your spine straight but slightly forward, and head up.

1. Inhale a Complete Yoga Breath.
2. Forcibly and fully exhale the whole breath so you create a vacuum in the lungs.
3. Drop your chin into the base of your throat to form a lock and prevent any air entering.
4. Pull your abdominal muscles strongly back towards your spine and up under your ribs, thus making a cavity.
5. Hold the position as long as possible.
6. When you cannot hold your breath any longer, release the chin lock and abdominal muscles, inhale and drop forward into a relaxed position - either kneeling forward with your head resting on two fists on the floor or in a standing position loosely bent forward with arms stretching down to the floor.
7. Repeat steps 1-6 twice more.

The stomach lift massages the intestines and colon activating peristalsis which results in improved food processing and waste removal as well as the purification of the blood system. Very importantly this posture specifically stimulates the pancreas thus helping to regulate the production of insulin.
It also improves our general temperament and sense of wellbeing.

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