Satyori — Uddiyana Bandha Pranayama Pranayama Quick Card
Pranayama Quick Card
Uddiyana Bandha Pranayama
Uddiyana Bandha Pranayama · Uddiyana means 'flying up'; Bandha means 'lock' — the upward-flying lock that causes prana to soar through the central channel
About
Uddiyana Bandha Pranayama combines the powerful abdominal lock of Uddiyana Bandha with controlled breathing to create one of the most effective techniques for strengthening the diaphragm, massaging internal organs, and directing prana upward. The Hatha Yoga Pradipika (3.55-60) praises it: 'Of all the bandhas, Uddiyana is the best.
How to Practice
Stand with feet slightly wider than hip-width, knees bent, hands on thighs above the knees. Inhale deeply, then exhale forcefully and completely through the mouth. With the breath held out and without inhaling, expand the ribcage as though beginning to inhale — but draw no air in.
Benefits
The vacuum in the abdominal and thoracic cavities creates a dramatic massage of internal organs — stomach, intestines, liver, spleen, kidneys, pancreas, and adrenal glands. The diaphragm is strengthened and made more elastic.
Contraindications
Strictly contraindicated during pregnancy and menstruation. Not for individuals with hernia (inguinal, umbilical, or hiatal), peptic ulcers, acute inflammatory bowel conditions, uncontrolled hypertension, heart disease, or recent abdominal surgery.
Dosha Effect
Powerfully Kapha-reducing through stimulation of agni, enhancement of digestion, and mobilization of stagnant energy. Reduces excess Vata in the abdomen (apana vayu) by redirecting it upward, relieving bloating and constipation.
Classical Source
Described extensively in the Hatha Yoga Pradipika (3.55-60) as one of the three major bandhas. Detailed in the Gheranda Samhita and Shiva Samhita.
Dinacharya Guide
Uddiyana Bandha Pranayama is one piece of a complete daily practice. The Dinacharya Guide gives you the full rhythm — ideal wake time, pranayama sequence, meals, movement, and evening practices matched to your dosha.