Step 2: Uddiyana Bandha (Internal Seal)🔗

Śāstra Pramāṇa - शास्त्र प्रमाण Yoga-Sikhopanishad (106-109) कुम्भकान्ते रेचकादौ कर्तव्यस्तूड्डियाणकः । बन्धो येन सुषुम्नायां प्राणस्तूड्डीयते यतः ॥ १०६ ॥ तस्मादुड्डीयणाख्योऽयं योगिभिःसमुदाहृतः । उड्डियाणं तु सहजं गुरुणा कथितं सदा ॥ १०७ ॥ अभ्यसेत् तदतन्द्रस्तु वृद्धोऽपि तरुणो भवेत् । नाभेरूर्ध्वमधश्चापि ताणं कुर्यात् प्रयत्नतः ॥ १०८ ॥ षाण्मासमभ्यसेन्मृत्युं जयत्येव न संशयः । kumbhakānte recakādau kartavyastūḍḍīyāṇakaḥ |bandho yena suṣumnāyāṁ prāṇastūḍḍīyate yataḥ ॥ 106 ॥ tasmāduḍḍīyaṇākhyo'yaṁ Yogibhiḥ samudāhṛtaḥ |uḍḍiyāṇaṁ tu sahajaṁ guruṇā kathitaṁ sadā ॥ 107 ॥abhyaset tadatandrastu vṛddho'pi taruṇo bhavet nābherūrdhvamadhaścāpi tāṇaṁ kuryāt prayatnataḥ ॥ 108 ṣāṇmāsamabhyasenmṛtyuṁ jayatyeva na saṁśayaḥ | 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). (106-109)

2. Hold as long as you can.

3. When you can't hold anymore, relax.

4. Repeat the Bandha 21 times.