(Last Updated on : 03/03/2010)
The famous Pranayamic practice, Uddiyana -Bandha or the Raising of the Diaphragm involves the exercise of the diaphragm and also the delicate ribs of the human heart. As per Sanskrit language terminology, Uddiyana means rising up, while Bandha means contraction of specific portions of human anatomy. This exercise has been given the name Uddiyana-Bandha because the muscular contractions that one does during this exercise enables the spiritual aspect of any person to increase.
The exerciser needs to follow a special technique of performing this Uddiyana -Bandha or the Raising of the Diaphragm. It is executed either in sitting posture or also sometimes in standing mode. Hands are kept in resting posture and are placed either on the thighs or on the knees also. By keeping the hands in such a situation, one can place them firmly pressed against any kind of support, thereby fixing upon the neck muscles and also the muscles of the shoulders. The advantage of this posture during Uddiyana -Bandha or the Raising of the Diaphragm is that the exerciser can deeply breathes out due to the vigorous contraction of the front muscles that present in the abdomen of any human body.
Human chest too gets affected due to Uddiyana -Bandha or the Raising of the Diaphragm and gets pressed. While the breath is breathed out, the muscles of the neck and the shoulders are arranged due to the firm pressing of the hands either against the knees or against the thighs as required. Afterwards, the exerciser carries on a vigorous 'mock' inhalation of air. This used to be done by elevating the ribs and also by not admitting the air to flux into the lungs. Simultaneously the front muscles of the abdomen are entirely loosened up. Before all these procedures are followed in proper manner, one needs to carry on deepest exhalation, simultaneously followed by smooth relaxation of contracted front muscles of the abdomen. In other words, fixation of the neck and shoulders, vigorous exhalation followed by mock inhalation and also relaxation of the contracted front abdominal muscles comprises of three vital actions that completes the technique of Uddiyana -Bandha or the Raising of the Diaphragm.
This naturally, rises up the diaphragm and the abdomen will undertake a distinct depression thereby creating the concave shape. This leads a little bending of the body, which will be helpful in assuring larger abdominal concave shape. If one needs to keep this position as it is, one needs to exercise this Uddiyana -Bandha or the Raising of the Diaphragm.
The exerciser carries on holding his breath to its utmost limit. When he finds that he cannot hold his breath it further, he relaxes his neck and shoulders, stretches out the heart ribs . After that he slowly starts breathing in, thus allowing the abdominal depression to get effected gradually. With the completion of the air inhalation, one round of the Uddiyana -Bandha or the Raising of the Diaphragm is ended up.
Uddiyana -Bandha or the Raising of the Diaphragm is a very nice exercise for the abdomen. It has a therapeutical value used mainly for curing diseases like constipation, dyspepsia, liver troubles, etc. There are quite a handful of people who also considers its spiritual worth too.
Very recently, a simple technique has also been forwarded by some of the Yogic therapists through an experimental basis so as to make the exercise more scientific.
However, several precautionary measures needs to be taken, otherwise exercise of Uddiyana -Bandha or the Raising of the Diaphragm can prove be really harmful for human health. Especially the patients who are suffering from diseases related to circulatory system or abdominal problems must restrain themselves from undertaking this exercise.