Yogic Under-Armor: Uddiyana Bandha in 3 Easy Steps

Reposted with permission from Jill Miller’s Yoga Tune Up Blog

1. Begin in Ardha Savasana (half-corpse pose) with both feet planted on the floor about 18 inches away from the buttocks. Raise the arms overhead as you slowly inhale pulling the spine off the floor, bone by bone. The inhale ends when the hips are lifted as high as possible and the back of the arms contact the floor.

2. Remain here during an explosive rapid exhalation, keep the lungs vacant of any breath whatsoever, and release any abdominal tension. Leave the arms resting overhead on the ground, and slowly lower the spine back down into Ardha Savasana, allowing the plunger-like suction to form at the base of the lungs as the diaphragm is drawn towards its vacuum. Uddihyana Bandha forms quite naturally without any strain.

3. Once the pelvis touches down, the arms quickly reset themselves to Step #1, and a new cycle of inhalation begins.

For more “under-armor” explorations, check out my classic Core Integration video. Or come to any of my Yoga Tune Up® Core workshops and I’ll help in person!