Uddiyana Bandha

(waves lapping) So the fourth bandha is uddiyana bandha. And how uddiyana bandha is built with the marmas. We're gonna go through that. By the way this is different than uddiyana kriya. Uddiyana kriya you pull the whole abdomen in and up towards the spine.

Uddiyana bandha is actually quite subtle action, which is made on the lower abdomen. Between the pubis and the navel. So we have if it's ingalabad marma, as we have two marmas. We have nabi which is the navel, and then we have upper to the pubis which is called vakyasa marma. Now one of the marmas of the uddiyana bandha is this vakyasa marma.

Then we have other marmas if you go to the crease of the groin, which is the bahya kati marma at the groin here. Then we have the upper edge of ASIS bone which is called mula bahya sarira marma. So we have three marmas now. We have the bahya kati, mula bahya sarira marma, and vakiyasana marma. So when you do the ha uddiyana bandha you move these two marmas from the sides towards the center.

And that helps to concaving the torso. And it's also leads to the activation of the internal oblique muscles. Then when you do tha, you move from the center to the sides and that's tha uddiyana bandha. That's supports the back bends. And then that helps you activate the external oblique muscles.

And now we use the utkatasana I suppose to little bit play with these marmas. Bring the feet together tuck tailbone down. And then inhale, bend the knees, lift the arms up. Other option you can keep the hands on the hips when you practice this. Okay and then you try to alternate the movement of the lower abdomen.

So first move from the lower abdomen from the sides, towards the upper edge of the pubis. This is now ha uddiyana bandha compressive lower abdominal lock. Lower back is concaving and then from the pubis, towards the sides, which supports the back bend of the lower back. Then hold couple of breaths. And you can repeat, inhale from the sides, to the center, internal obliques are activated, and exhale from the center to the sides.

External obliques tha uddiyana bandha. Inhale and exhale, release. So that's uddiyana bandha, ha and tha. Thank you.