Strong Core with Uddiyana Bandha

(oo-dee-YAH-nah BAHN-dah): Uddiyana translates to upward. Bandha translates to bind; uniting, contracting, or combining.

Uddiyana Bandha consists of drawing your navel center inwards and upwards towards the midline (spine). This engages the low belly and core muscles. By activating this energy center and bandah, one can transition consciously throughout the yoga practice with strength and agility. Over time, postures that require core activation such as side plank, warrior three, and boat pose, will become far more accessible and sustainable. 

There are a few important points to remember when beginning the practice of Uddiyana Bandha: perform it only on an empty or semi-empty stomach, and only after an exhalation, never before an inhalation.


•Strengthens the abdominal muscles and diaphragm.
•Massages abdominal viscera, the solar plexus, and the heart and lungs.
•Increases gastric fire; improves digestion, assimilation, and elimination; and purifies the digestive tract of toxins.
•Stimulates blood circulation in the abdomen and blood flow to the brain.
•Stimulates and lifts the energy of the lower belly, to unite it with the energies localized in the navel and heart