Step 3: Uddiyana Bandha
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(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 ||
tasmāduḍḍīyāṇākhyo'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).
Step 3: Internal Seal –
Uddiyana Bandha
Technique
1. Stand and Keep about half-a-metre gap between your feet
2. Bend the knees slightly and rest
your palms above the knees
with the thumbs facing inwards
and the fingers outwards.
3. Keep the spine straight. Head should be up and eyes open
4. Take a deep breath in and
exhale completely, but do not
be forceful.
5. After exhaling, move the chin
down to the chest and raising
the shoulders.
6. Pull the abdominal muscles
inward so that the organs of the
abdomen touch the back
muscles
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
suṣumnāyāṃ prāṇastūḍḍīyate yataḥ || 106 ||
tasmāduḍḍīyaṇākhyo’yaṃ Yogibhiḥ
samudāhṛtaḥ |uḍḍīyāṇaṃ 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).
Step 3: Internal Seal –
Uddiyana Bandha
7. Hold as long as you can.
8. When you can't hold anymore,
before inhaling, relax the
stomach and abdomen, and
raise the head, and stand
straight.
9. Then inhale through the nostrils slowly.
10. Before repeating another
round, breathe normally for a
minute or two.
11. Initially start with 3 times and
gradually increase up to 10
times
12. Once you finished, please be seated
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