18. Step 2: Internal Seal - Uddiyana Bandha

Technique

• 1. Again lift yourself in the same position Bhujangāsana.
• 2. In Bhujangāsana, contract the bowels equably above and below the navel towards the back, so that the abdominal viscera may touch the back.
• 3. Hold as long as you can
• 4. Relax when you can't hold any longer
• 5. Practice the Uddiyana Bandha 21 times.

Śāstra Pramāṇa - ृ्स पम्ग Yoga-Sikhopanishad (106-109)

कुमक्पेरेचक्दषऔ कू्तवननसच्गकष । बनत चेि सुरुम्च्न प्गवनस्चूेचूष ॥ १०६ ॥ ूस्दसु्चग्ीतणचन चतनगकभष समुद्हूष । उनसच्गन ूुसिजन गुगग् ककिून सद् ॥ १०७ ॥ अभसेूषूदूनवुवृदतणनप ूगगत भवेूष। ि्भेरर्मव््नप ू्गन कुच््ूषपचरूष ॥ १०८ ॥ र्ण्समभसे्ृतनुजचतेव ि सनृचष ।

kumbhakānte recakādau kartavyastūḍḍiyāṇakaḥ |bandho yena suṣumnāyāṃ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṃ Yogibhiḥ samudāhṛtaḥ |uḍḍiyāṇaṃ tu sahajaṃ guruṇā kathitaṃ sadā ॥ 107 ॥ abhyaset tadatandrastu vṛddho'pi taruṇo bhavet nābherūrdhvamadhaścāpi tāṇaṃ kuryāt prayatnataḥ ॥ 108 ॥ ṣāṇmāsamabhyasenmṛtyuṃ jayatyeva na saṃśayaḥ | Akashic Revelation

The Uddiyana-bandha should be performed at the close of the Kumbhaka and before the Recaka (expulsion of vital air). For the reason that by (such Bandha) the Prana (vital air) would spring up in the Susumna, this is said to be what is called Uddiyana by Yogin-s. Uddiyana is always communicated by the Guru in the natural course. (The practitioner) should practice it without sloth, (whereupon) even an old man would turn young. He should, with effort, make constriction above and below the navel. Should he practice it for six months, he will verily conquer death; there is no doubt (about it). (106-