Bally Chohan Fitness Tips

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Thursday, December 31, 2009

Useful Tips for Yoga

How to Practice Yoga Poses or Asanas
Yoga helps us to remove the garbage out of our mind and body and works to heal the mind and the body, helps to concentrate better so that you can easily practice pranayama and meditation without distraction. Among plenty of health benefits some are:
  • Improved flexibility, enhanced stamina, better mind and body coordination.
  • Enhanced efficiency of your nervous and endocrine systems and internal organ.
  • Control of your breathing and improved breathe quality.
Tips to follow when practicing yoga poses:
  • Though most of the yoga poses are designed for each and everyone but it is recommended to select poses according to your body endurance, mood and energy level.
  • Start with easy to handle poses and work up to stronger ones.
  • Breathe evenly through the nose throughout the postures.
  • Get relaxed before and after yoga to avoid immediate rush into and out of a pose.
  • Carefully notice if you feel any strain in a pose and stop immediately if it hurts.
  • It is not recommended to practice in front of a mirror. Rather concentrate on how the pose feels, not what it looks like.
  • The postures should be focused on getting relaxed without any strain to body.
How to Practice Yoga Breathing or Pranayama
Yoga assumes breath as a connecting link between the physical body and the mind. Controlled breathing practice has tremendous effect on state of mind and changes it positively. A breathing practice can last anything from two minutes to half an hour or more.

Tips to follow when practicing Breathing or Pranayama:
  • The place selected for yoga must be free from distractions. While practicing yoga indoors, keep the windows open to allow plenty of fresh air into the room.
  • Begin with trying pranayama lying down and then slowly concentrate to sit upright with your spine straight.
  • Breathe evenly through the nose throughout the postures.
  • Breathing must be free and in natural rhythm without any strain while doing pranayama.
  • Take deep breathes gradually.
  • Control breathing slowly and carefully.
  • If you feel dizzy or light-headed, return to normal breathing.
  • Make sure someone is near you when experimenting a new technique.
  • Keep patience and do not expect immediate results and practice all exercises as slowly as you can.
How to Practice Mudras
Mudras are positions (mostly of the hands) channelize the body's energetic system and synchronize the flow of prana (life energy) within it. Mudras are easy and generally do not have any ill effects when used. The best time to practise Mudras is during the sitting phase after a posture and breathing session.

Tips to follow when practicing Mudras:
  • Don't try hard – gently let your fingers to touch as guided.
  • Get relaxed and let your mind and body to be in peace.

Matsyasana - The Fish Pose

"Matsya" means "fish" in Sanskrit.The special feature of this asana is that one can swim in water like a fish but without any use of the hands and legs, the need is to perform this asana and make a posture as suggested.
  1. Lie down straight on the floor with the knees touching the ground and come in position of Padmasana to make a footlock.
  2. Lean hack gradually on your elbows and lie flat on your back with the support of the hands and elbows.
  3. Slowly take the hands backward towards the head with palms kept flat on the floor under the respective shoulders in the reverse direction.
  4. Start pushing down the knees and palms with chest and abdomen raised forward, lift up the shoulders, back and hips from the floor, body balanced with your hands. Fold the body during this process to make an arch of the spine and, simultaneously, bend your head and neck backward to the extent you feel comfortable with crown of your head kept perpendicularly on the floor.
  5. Bring your hands forward and grasp the back of your thighs with your palms.
  6. Take help of the elbows for leverage, lift up your chest and abdomen and, accentuating the arch of the spine, keep the crown of your head in position on the ground.
  7. Fold the index finger, the middle finger and thumb of each hand in the form of hooks and catch in each of them the opposite big toes and pull them gently.
  8. Stay in this position as long as you feel comfortable, take deep breathes rhythmically.
  9. Gradually come back in the original position of Padmasana flowing reverse order sequence.
  • Matsyasana gives strength to the spinal column.
  • Regular practice of this asana helps cervical and dorsal portions to get elasticity and become more flexible. If the spine has become habitually curved due to our wrong sitting posture, it comes back to original straight position if this asana is performed regularly.
  • The chest expands resulting in improving lungs efficiency due to abundant supply of fresh air.

Thursday, December 24, 2009

Halasana - The Plough Pose

"Hala" means "Plough" in Sanskrit. The body position maintained in this posture gives an impression of the Indian plough and that is wht it is called 'Halasana'.

  • Fold the body in Ardha Halasana posture without taking help of the hands.
  • Breathe out slowly, push the palms against the ground and lift up the posterior, hips and lower back off the ground and, simultaneously, lower and move your legs right over your head without bending the knees to the extent the toes touch the ground at the nearest point beyond your head.
  • Breathe in and take free inhalations and exhalations.
  • Slide away the toes together straight along the floor, bending the spine to the highest extent to form a curve.
  • Balance your body in this position and breathe out fully.
  • Breathe deeply few times.
  • Breathe out slowly, keep the legs straight and slide away the toes together straight along the ground moving away from the head to the extent the lower parts of the thighs are brought opposite the forehead.
  • Breathe in and follow normal inhalations and exhalations.
  • Push the chest against the chin and maintain a tight chin-lock.
  • Raise your arms and move them gradually and make sure they rest on the ground on any side of your head.
  • Maintain a finger-lock and keep the clasped hands encircling the top of your head.
  • Breathe deeply few times.
  • Breathe out; slide the toes forward to the maximum distance from the head as possible.
  • Ensure the legs are straight and together.
  • Make sure the knees are stiff and the toes pushing the floor.
  • Stay in this position to the extent you feel comfortable, breathing at normal pace.
  • Bring the arms to their original position on the respective sides.
  • Breathe in, bring back the legs together to the perpendicular position ensuring knees are not bent.
  • Breathe out, bring down the legs to the extent heels touch the floor.
  • Breathe normally and feel comfortable in Sarvasana.
  • It is recommended to try this asana on an empty stomach.
  • If you notice any persistent pain in the liver or spleen or feel extraordinary pressure on the abdomen, immediately stop this asana.
  • Patients of hernia, high blood pressure or heart ailments must avoid it.
  • Women should not practice it during menstruation and after the third month of pregnancy.
  • If practiced regularly, Halasana cures the tension in the back, neck and legs and treats different types of rheumatism.
  • It reduces pain in the shoulders and the waist.
  • It helps to get rid of belching, gastritis, flatulence and enteroptosis.
  • It also cutres headache, bronchitis and asthma.
  • Disorders of the uterus and ovaries and menstrual ailments are treated effectively by the regular practice of this asana.
  • Halasana stretches and exercises the posterior muscles of the entire body. The asana makes strong the intercostal muscles. The asana improves efficiency of the heart muscle and thus makes the heart healthy and increases circulation.
  • The muscles at the back of the neck are stretched and relaxed.
  • The alternate contraction, relaxation, stretching and the slow unwinding of the spinal column work on holistic approach to exercise for the different areas. If practiced regularly under guidance, the entire spine gets elasticity and becomes flexible and the spinal nerves, muscles and ligaments are toned up due to additional supply of arterial blood.
  • This asana gives thyroid and parathyroid a better health and improves their functioning
  • It also improves the functioning of the gonad glands.
  • The asana is a boon for the Musicians and teachers because this asana works as good massage for the throat. The throat gets cleared up after the practice and the neck muscles become strong.
  • If anybody wants to burn extra fat in the chest, lower abdomen, hips, thighs, legs and the backside then it is advised to practice this asana regularly. It helps to get rid of excessive weight and trim a flabby abdomen.
  • It teaches us to follow a correct standing posture and grow toour full stature.

Thursday, December 17, 2009

Sarvangasana - The All-Parts Pose

"Sarva" means "all" and "Anga" means "part" in Sanskrit. Almost all parts of the body are involved and the asana works on all parts effectively.

  1. Lie down straight on your back positioning arms on the sides and palms turned down.
  2. Bring the legs close to each other, with heels and big toes kept together.
  3. Inhale and exhale at regular pace and relax the whole body.
  4. Push down the ground with the palms and elbows and ensure the knees kept straight.
  5. Breathe in and during the process, lift up the legs together to the extent they are perpendicular to the floor.
  6. Breathe out and during the process, increase the pressure of your palms and elbows against the floor and lift up your hips and lower back against the floor simultaneously bringing your legs towards your head.
  7. Ensure the palms resting beneath the hips and prop up the trunk and legs.
  8. Keep moving the palms higher on the trunk, simultaneously pushing the hips and the small of the back higher and lift up the whole trunk against the ground to the extent it is vertical. During the process, bring the legs also back to the vertical position.
  9. Ensure the palms resting at the back of the ribs and balance the lifted trunk and legs using palms, forearms and elbows.
  10. Keep moving the palms further higher and higher, lift up the hips and legs more to the extent trunk and legs are in a straight line.
  11. Push the chest forward towards the chin to make a chin-lock.
  12. Focus your attention on the big toes and maintain the balance.
  13. 1.Inhale deeply and make a rhythmic sound and stay in this posture for about three minutes.
  14. Come back gradually in the original position following the reverse order.
  15. Deeply inhale and exhale few times and then breathe as usual.
  16. Get relaxed totally in Sarvangasana.
  • Patients of cardiovascular disorders or high blood pressure are recommended not to attempt this asana.
  • Do not try the asana if you are suffering from cold and your nostrils are blocked or if you have a thyroid disorder.
  • Patients of any kind of eye trouble must not do this asana.
  • Youths who have not crossed fourteen years age should not practice this.
  • Women must avoid this asana during menstruation as the blood released at this time is often very acidic and a back-flow may result in damage of the womb.
  • Avoid practicing this asana if you feel dizzy or have palpitation while performing it.
  • Sarvangasana basically improves the functioning of thyroid and parathyroid glands, which are responsible for regular functioning of important organs of the body and synchronize the metabolic processes. A thyroid working properly combats nervous tension. Signs of old age, due to the faulty functioning of the thyroid, are counteracted by performing this asana regularly.
  • It also increases efficiency of the pituitary and thyrnus glands and functioning of the prostate gland improves.
  • It keeps away the unwanted wrinkling of the face and premature ageing.
  • The inverted position of the body in Sarvangasana, in which the feet and legs are kept higher than the heart, results in improved blood supply to the thorax, neck and head due to the reversal of the gravitational pull on the blood flow. Enhanced blood supply to the brain, the scalp, face, the organs of the chest, the roots of the cranial and spinal nerves, and other vital organs and glands improves overall health of the body. Most of the blood flow related problems are solved along with increasing the free flow of hormones into the blood. The blood flow in the reverse direction improves the efficiency of the heart.
  • If done on regular basis, this asana helps to make the vertebral column supple. A stiff spine can be made pliable and minor defects in its curvature are corrected. The spinal nerves are also toned up.
  • The asana makes muscles of the upper arms, shoulders, neck and thighs stronger.
  • The inversion of the body helps to get rid of congestion of the organs in the lower part of the abdomen and the pelvis.
  • The liver and kidneys work more effectively.
  • It helps in proper digestion and regular pancreatic secretion.
  • It helps to get rid of extra fat around the abdomen, waist and hips.
  • This asana prevents sagging of breasts in women.
  • It regularizes working of the throat vessels and the vocal cords. The voice is improved due to the pressure kept on the neck and the massaging of the larynx and pharynx and all the organs of the throat.
  • It improves the eyesight.
  • Persons who work in conditions where long hours of standing are required can practice this asana as this posture relaxes the legs. A regular practice of this asana controls the weight of the body because of increased efficiency of the thyroid gland.
  • Patients of palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy must practice this asana to cure the disease.
  • The asana helps to cure goiter.
  • One can get benefit from the pain in the back of the neck following this asana.
  • It cures hernia effectively and helps to get rid of bleeding piles and urinary disorders.
  • This asana treats leprosy in very effective manner.
  • Sarvangasana helps to combat nervous fatigue and exhaustion.
  • The regular practice of Sarvangasana keeps away cold and other nasal disturbances by clearing congestion in the sinus cavities.
  1. Lose Weight through Yoga
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Padmasana - The Lotus Pose

"Padma" means "lotus" in Sanskrit. "Padmasana" involves making a sitting posture that resembles "Lotus flower". This posture is called Padmasana because the sequence of the hands and feet give ann impression of lotus flower from a distance. The two feet resting on the opposite thigh make the leaves while the two hands kept one over the other symbolize the lotus in full bloom.

  1. Make a Sitting pose.
  2. Stretch out your legs in such a way that the heels are joined with each other.
  3. Make a pose to grab the right ankle with the right hand and the right big toe with the left hand. Bending the right knee outwards, pull round the right foot towards your left groin line. Keep the foot resting at the upper part of the left upper thigh. The heel must be positioned so as to press the left side of the lower abdomen. The foot must be positioned to be fully stretched over the left thigh ensuring the sole lifted upwards. Position the right knee to press the ground.
  4. In the same manner, fold the left leg and keep the foot resting at the upper part of the right upper thigh. The foot must be positioned to be fully stretched over the right thigh ensuring the sole lifted upwards. Position the left knee to press the ground.
  5. Sit erect with the help of the spine, neck and head being straight, ensuring interlocking of both legs.
  6. Keep both palms upon each other, both turned upward to make a cup shape, and position them to rest upon the upturned heels a little below the navel.
  7. Maintain the posture in and feel easy as long as you feel comfortable.
  8. Open the footlock. Open your legs and come back to the original sitting position.
  9. Practice alternating the legs.
  • Avoid doing this posture while having meals or immediately after eating.
  • Patients of sciatica or varicose veins are recommended to this posture cautiously.
  • Padmasana removes extra fat in the abdomen, buttocks and thighs, if practiced regularly.
  • It increases the strength of the thighs and calves and makes the hamstring muscles flexible.
  • Padmasana develops the correct carriage of the body and helps maintain equilibrium as the spine is positioned straight during the practice.
  • The flexibility of the muscles, ligaments and tendons of the lower extremities is improved while following Padmasana and relaxed when it is released.
  • This posture improves blood flow to the organs in the pelvic and the abdomino-genital regions ensuring the control of blood supply to the lower extremities. Since more blood is made to circulate in the lumbar region of the spine and the abdomen, the spine and the abdominal organs are toned up.
  • It strengthens the coccygeal and sacral regions of the spine and the sciatic nerve and helps in toning up the colon.
  • It increases the efficiency of stiff knees and ankles and makes hip-joints more flexible. It relieves arthritic pain in these areas.
  • It corrects the Minor spinal deformities.
  • The erect spine prevents the compression of the abdominal viscera while sitting in this posture.
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  5. Yoga Can Cure Impotency

Monday, December 14, 2009

Yoga Can Cure Impotency

Yoga, the buzz word of today, the scientific methods, the asanas, the poses, so much to help a person live a stress free and healthy life. In the fast moving technological age, yoga is the solution to many health problems. Being a regular yoga follower, helps to cute many ailments without medication and live a balanced life. The astonishing fact is that yoga can even treat impotency if one follows some specific yoga poses regularly.

Impotency in males has been in existence since ages and as a disease it indirectly affects the female society. Although impotence does not affect physically that much, but on mental level it affects drastically as a person feels mentally stressed because of it. In case a person is not involved in a sexual relationship, impotence can greatly reduce his chances of actually being into one. On the other hand, if the man is already involved physically with a woman, the relationship suffers stress and becomes difficult to survive.

Most of the underlying reasons associated with impotency are result of our lifestyles that significantly increase the impotence or sterility in men. Impotence is medically described as a condition where a man’s penis is unable to get erection during sexual intercourse, the reason behind is the inadequate blood flow to the male reproductive system. A variety of medications are prescribed to cure this problem, but it has been noticed practically that yoga can treat impotence in better way. Medicines can treat but generally side effects become nightmare, but with yoga, there are no side effects.

Few psychological factors associated with impotency are stress or anxiety as it negatively affects the relaxation that is absolutely necessary for erection. Yoga helps to get rid of this problem naturally. Yoga helps to attain relaxation and stress-busting. While stress is the main culprit to erectile dysfunction, yoga helps to diminish stress and thus cures impotence. Besides working as a treatment to impotence yoga also improves overall health.

Males suffering from impotence must have faith in Yoga’s healing power and with the traditional techniques taught in the Kama Yogi, regain their lost vigor and energy. It is recommended to follow yoga regularly to get best results for ever.

Here are a few asanas that could help you to overcome impotence
However, the results must be expected only when all these yoga poses are practiced regularly for about a month since yoga works slowly. One should keep in mind that the poses are practiced with the help of expert yoga teacher.

Sunday, December 13, 2009

Yoga for Better Sex

A satisfied sexual life is the main ingredient of a successful marriage and a satisfactory marital life. Yoga believes, sex is as natural as air and water since the origin of human being and is the basis of healthy relationship. Yoga treats sex as the most natural method for the reproduction of the human progeny and has a holistic approach on sex. There are several asanas which help in better sex.

Very few of us are aware of the fact that, yoga has scientific methods called Kundalini which describe the asanas that enhance sexuality and effectively increase the sexual power. The asanas help one to control the sexual desires and control your sexual activities to have a more balanced life that rules out overindulgence.

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Yoga experts recommend that for a satisfied sexual life, a person must be free from all his stress and feel relaxed. Not only his body, but mind also must be free from worries and anxieties fully. A synchronized mind and body is the basis of healthy sexual life and yoga helps to focus on the balancing of mind and body following the prescribed asanas and breathing exercises. Not only the sexual part but the overall health also improves. The healing power of yoga is so strong that it can even cure impotency.

The most important thing which yoga aims to achieve to lead a satisfactory sexual life is purity of mind and thoughts. One can feel the enhanced level of sexual activity and also the resulting joy and pleasure. Yoga helps to improve the concentration power and removes anxieties and fears which hinder sexual arousal. The main culprit in distressed sexual activity is the nervous mind that results in the delay of the arousal. Yoga recommends asanas and breathing exercises to feel relaxed and enjoy orgasms in a better way.

Yoga experts prescribe following yoga poses to get enhanced sensitivity, better orgasm, improved energy levels and increased sexual power:

Tuesday, December 8, 2009

Viparita Karani - The Inverted Pose

"Viparita" means "inverted" and "Karani" means "action" in Sanskrit. As the name suggests, this particular pose involves inversion of the body.

  • Lie down straight on your back and bring the legs closer to each other.
  • Arms must be near to body on each side.
  • Breathe in, press your palms down and lift up both legs together gradually so as to keep the legs at 90 degrees to floor ensuring not to bend the knees or lift up the hands.
  • Breathe out Completely.
  • Breathe in at a deeper pace and breathe out at a comparatively slow pace.
  • During exhaling, press the palms down again, lift up the legs towards the head without bending the knees or lifting the head
  • During this procedure, lift up the hips and the small of the back against the floor and curve up the lower part of the spine.
  • Bring the legs parallel to the Root.
  • Inhale deeply and start breathing at usual pace.
  • Bend the arms at the elbows to balance the slanted trunk using palms which should press the upper portion of the posterior on each side.
  • Breathe in; keep the legs again at 90 degrees to the floor, using the elbows as a fulcrum.
  • Breathe out and start breathing at usual pace.
  • Care must be taken so that the knees remain straight and the feet closer to each other.
  • Concentrate your attention on the tips of the big toes.
  • Stay in this position for about three minutes.
  • Follow the reverse order sequence and come back in the original position.
  • This Mudra if practiced regularly makes the person healthy, gives strength and longevity due to the secretions of the thyroid, pituitary, gonad and adrenal glands which are stimulated by this practice.
  • This posture synchronizes the internal hormonal system by regulating the pelvic circulation and increasing the blood flow to the thorax, brain, face and neck.
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Sunday, December 6, 2009

Hand wash most effective way to avoid H1N1

Washing your hands is one of the simplest and most effective ways to avoid infections such as H1N1 and seasonal influenza, says a Geisinger physician.

"Washing your hands is one of the simplest and most effective ways to avoid infections such as H1N1 and seasonal influenza," said Lisa Esolen, M.D., Medical Director of Infection Control, Geisinger Health System.

"Because this year's H1N1 virus has been so contagious and has rapidly spread widely, it is especially important to remember to wash your hands," she added.

"We don't realize how often we touch our eyes, nose or mouth after having touched food, other people, or inanimate objects, all of which carry germs, that can lead to illness" Dr. Esolen said. "Handwashing is the single most effective way to minimize your risk for getting and infection or spreading one to others."

To properly wash your hands, run them under running water and then apply soap. Rub vigorously for at least 20 seconds (say your ABC's or sing "Happy Birthday" twice) develop a thick lather, and then rinse and dry.

"You should always wash your hands before eating, after sneezing, coughing, and after touching anything dirty," Dr. Esolen said. (ANI)

Thursday, December 3, 2009

Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and 'Hala' means 'plough' in.

How to do it:
  • Get relaxed and Lie down straight on your back.
  • Keep your legs stretched to the extent you can comfortably.
  • Make a pose so that the heels and the big toes remain jointed.
  • Keep both arms stretched on both sides and ensure to keep the palms down.
  • Breathe in, press the palms down and raise only one leg at a time slowly to the maximum height and make sure no to bend the knee, keeping the other leg flat on the floor.
  • As long as you breathe in, hold the leg straight up until.
  • Breathe out and keep the leg down slowly.
  • Do the similar activities with the other leg also.
  • Repeat the process thrice, alternating the legs.
  • Breathe in again and, press the palms down, but do not bend the knees or raise the hands, rather raise both legs simultaneously so as to make an angle of 30 degrees to the ground, then 60 degrees, and, finally, bring them perpendicular at 90 degrees to the ground.
  • Make sure to breathe in fully and completely.
  • Focus your attention on the big toes.
  • Maintain this position to the extent you feel comfortable while holding your breath.
  • Breathe out, press the palms down again, and ensure not to bend the knees, bring down both legs simultaneously slowly, pausing for five seconds each as they reach 60 degrees and 30 degrees to the ground.
  • Repeat the process thrice, raising both legs together.
  • Do not eat or drink and ensure empty stomach before beginning this asana.
  • Make sure to lie down straight on your back on the floor.
  • The legs should be unshaken during the practice of the asana.
  • Women are advised not to do this asana during menstruation and after the third month of pregnancy.
  • Ardha Halasana makes the muscle in the abdominal area more flexible.
  • It prevents the prolapse of the abdominal organs, such as the uterus in women and the rectum in men.
  • It helps to cure menstrual disorders.
  • It releases the gas in the stomach and intestines and cures the constipation effectively.
  • It prevents hernia.
  • Helps tremendously to the patients of varicose veins to give instant relief if they can practice this posture several times a day.
  • It is advised to do this asana in bed also before getting out of bed in the morning if you are a victim of constipation.
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Sirshasana - The Head Stand

"Sirsha" means "head" in Sanskrit. The main feature of this asana is to "stand on his head" as the name suggests.

  • The asana should not be performed without a cushion or pad for your head. Any cloth or blanket folded several times and spread on the carpet can be used as a cushion.
  • Bend in front of the pad and make sure that only the toes and knees touch the floor.
  • Make a pose to sit back between your heels.
  • Next action is to stoop forward, raising the haunches from the heels.
  • While doing so, bend your arms and place your elbows, forearms and hands on the pad on either side of your head.
  • Next step is to joint fingers in the form of finger-lock to fit round the back of your head, palms facing inwards.
  • Keep the elbows facing each other and make an angle at a comfortable pace in front of you using forearms and elbows.
  • The most important step is to bend the head down at 90 degree to the ground and place the hind part of the crown of your head on the pad with the interlocked fingers pressing the back of your head.
  • Lift up your knees, hips and the lower part of your trunk and spread your legs straight up.
  • Keep the feet close to each other.
  • Drag your feet slowly towards your face and balance your feet on tiptoe.
  • Bring the knees closer to the chest.
  • Pressing the toes, elbows, forearms and head against the floor, give a gentle kick and lift your feet together off the floor.
  • The thighs should be upright, the legs horizontal and the trunk perpendicular to the ground.
  • Keep the feet together and maintain balance.
  • Fold the legs back on the thighs.
  • Raise the folded legs and thighs till the thighs come parallel to the floor.
  • Straighten the back maintaining balance.
  • Straighten out the thighs fully in line with the trunk, with the legs still folded back on the thighs.
  • Open out your legs and stretch them up vertically.
  • Bring the legs together and maintain balance.
  • This is the final position.
  • Return to the starting position slowly in the reverse order.
  • Lie down in Savasana and allow your muscles to relax.
  • This asana directly stimulates the pineal and the pituitary glands in the brain whose healthy functioning is essential proper metabolism.
  • A regular practice of Sirshasana benefits the nervous, circulatory, respiratory, digestive, excretory and endocrine systems.
  • It also sharpens the sensitivity of the sense organs.
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Uddiyana Bandha - Abdominal Lock

"Uddiyana" means 'flying up', and 'Bandha', means 'lock' or 'tie' in Sanskrit. The asana involves activities resulting in 'flying up' of the diaphragm in the thorax and the simultaneous pulling back of the abdominal viscera above and below the navel towards the spine.

  1. Make a posture to stand straight on the carpet.
  2. The distance between both feet must be approx eighteen inches apart. Keep both feet in line with each other, and turned a little outward.
  3. Use your waist to bend your head and trunk forward a little and flex the legs in the knee-joints.
  4. Next step is to bend the arms and use hands and all the fingers to grasp the front of the thighs a little above the knees, including the thumb, pointing inward.
  5. Lift up your head gradually. Leave the abdominal muscles loose.
  6. Breathe out completely at a rapid pace, expelling out the air from the lungs fully applying a force at the same time vigorously so as to help the front muscles of the abdomen get contracted.
  7. Feel relaxed and now hold out your breath without allowing the air to enter the lungs while the following abdominal activities are happening.
  8. Pressing the palms gradually against the respective thighs, do vigorous 'mock inhalation' (false inhalation), without opening the glottis or allowing the air to rush into the lungs.
  9. This activity results in expansion of the thoracic cage and the ribs will be lifted and as they do so, gently relax the contracted front abdominal muscles. Along with the lifting of the ribs, the relaxed diaphragm moves upward by itself and, simultaneously, the front muscles of the abdomen, namely, the abdominal area around the navel (the abdomen including the navel), get sucked inward and upward towards the ribs, automatically and fill the 'vacuum' in the thoracic cavity.
  10. As a result the expanded abdominal wall, in turn, undergoes a deep depression, extending from just below the ribs up to the pelvis and, as the abdomen thus hollows itself, it will take on a concave appearance.
  11. The most important step is to maintain the 'vacuum' in the lungs, stay in this position comfortably for five to ten seconds or until you can go without air without air comfortably.
  12. Focus the attention on the solar plexus.
  13. If it is not possible to hold breathe comfortably, start deep breathing gradually. The deep hollow created in the abdomen will be effaced gradually, helping the abdomen and the chest to get back to original shape.
  14. Keep the trunk and head straight, bring the feet closer to each other, and gradually come back to the standing position.
  15. Breathe out slowly and take few deep breathes and then resume normal breathing. One round of Uddiyana is now complete.
  16. Get relaxed and the repeat the process thrice.
  • Make up your mind before starting Uddiyana Bandha that the asana needs to be performed holding without breath. This is an important safety measure.
  • Sensitive tissues in the lungs could be damaged by practicing Uddiyana Bandha with air in the lungs.
  • Uddiyana is generally recommended for abdominal fitness. It helps in the resilience of the abdominal muscles and blood circulation in the abdominal cavity increases.
  • It works as a massage to the heart, stomach, liver, pancreas, spleen, kidneys, gall bladder, the transverse colon, and the upper part of the small intestine, in a natural way all in one movement.
  • The abdominal involvement in the respiratory system and the increased mobility of the diaphragm result in deeper and fuller respiration.
  • Uddiyana increases the elasticity of the lungs and thereby enhancing their capacity. The chest and the ribs are also involved and hence get exercised.
  • It tones up all the nerves situated in the region of the solar plexus.
  • The somatic nerve works more effectively and synchronizes the voluntary and involuntary nervous systems.
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