How to carry out uddiyana bandha and improve breathing

HOW TO CARRY OUT UDDIYANA BANDHA

Those who practice yoga know that the bandha are used to improve the practice and also the body, in particular uddiya bandha is used to improve the lung capacity and therefore the breath.

There is a very close relationship between breathing, spinal column and the back of course and when you omit to do a certain movement, the articulations of the tissues s’stiffen, and in the case of the upper part of the back, this can hence lead to breathing problems. A stiff thoracic spine may lead to a stiff rib cage, limiting the ability of the diaphragm and the lungs. Precisely because the control of the breath gives access to our nervous system and to the emotional centres, the interaction between the top part of the back and the breath is essential to allow relaxation, wellbeing, a good emotional attitude and general health of the entire body.

HOW TO CARRY OUT UDDIYANA BANDHA

Lets try to make the abdomen block upwards, that stimulates the thoracic spine and the rib cage to use the entire range of motions in correspondence to the costovertebral joints. Bring your ribs to their highest level, by extending the diaphragm laterally.

HOW TO CARRY OUT UDDIYANA BANDHA

On your feet with eyes open and legs wide apart.
Breathe through the nose, then breathe out rapidly and with force always through the nose.
Contract the abdominals pushing out as much air as possible from the lungs and then release the muscles.
Run what is called “simulated inhalation” by expanding the rib cage as if you are actually inhaling even if in reality you do not do it. This movement tends the abdominal muscles, creating a concave shape similar to an umbrella inside the rib cage.
Go into Jalandhara Bandha position (closing of the chin). Keep for 5-15 seconds, then slowly release the abdomen inhaling normally.
This exercise should obviously be carried out only on an empty stomach.