A smiling greeting to all of you. Welcome to our special series “A Step from Health to Happiness.” In the previous article, we discussed Agnisar Kriya, and today we will learn about Uddiyana Bandha.

In Patanjali’s Ashtanga Yoga, Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi are mentioned. On the other hand, if we talk about the Gheranda Samhita, it is Rishi Gheranda who first discussed the Shatkarma. Maharishi Gheranda emphasized that it is essential to cleanse the body before performing asanas, with special importance given to the practice of Nauli Kriya. Nauli Kriya, also known as Lauliki Kriya, primarily aims at cleansing the abdomen. Shatkarma includes Dhauti, Basti, Neti, Nauli, Trataka, and Kapalbhati.

Practicing Uddiyana Bandha

Today, we will understand and practice Uddiyana Bandha. As mentioned earlier, Agnisar Kriya should be practiced before performing Nauli Kriya. Once Agnisar Kriya is mastered, one can start practicing Uddiyana Bandha. For Uddiyana Bandha, first, keep a distance of one to one and a half feet between your legs, approximately shoulder-width apart. Place the palms of your hands on your thighs and lean the body forward. Now, completely exhale and pull the abdominal muscles inward, attempting to draw the navel back towards the spine.

When it becomes difficult to hold the breath any longer, slowly stand up and relax. After resting for a while, once the abdominal muscles have relaxed, repeat this process. The practice can be performed for at least 2-3 minutes, and the duration can be increased over time.

This practice can also be done while sitting, but standing offers more benefits.

Benefits of Uddiyana Bandha

Our scriptures state that regular practice of Uddiyana Bandha strengthens the digestive system to such an extent that the stomach can even digest stones. This practice alleviates abdominal issues such as gastritis, acidity, constipation, and indigestion. It also makes the abdominal muscles flexible and strong and helps reduce abdominal obesity.

Precautions

When practicing Uddiyana Bandha, it is essential to keep the following precautions in mind:

1. This practice should only be done on an empty stomach.
2. Individuals with a Pitta constitution, who have excess body heat, should avoid over-practicing this technique.
3. Excessive practice of Uddiyana Bandha can dry out the abdominal muscles, potentially leading to constipation.
4. Pregnant women should not practice this technique.
5. Those with hernias, or ulcers, or who have undergone abdominal surgery should avoid this practice.
6. Women should avoid this practice during menstruation.
7. Those with back pain should also refrain from practicing this technique.

Thank you very much, and we are grateful for your continued support. May you remain joyful and keep smiling, and this is our prayer to God.

Dear friends,

Welcome to a new chapter in your life, a journey towards joy, peace, and inner bliss. Today, we begin a series designed to nurture your wellbeing through the ancient art of yoga.

Misconceptions abound about yoga. We picture contorted bodies and strange breathing exercises. But true yoga goes far beyond physical contortions. It’s a path to ultimate wholeness, uniting body, mind, and soul.

Why yoga? Because the quest for happiness often leads us outward, searching for fulfillment in others or external circumstances. Yet, true joy dwells within. This series will guide you inward, helping you discover the wellspring of peace and happiness within yourself.

Yoga, in its purest form, signifies union. In conventional terms, it’s bringing together two separate entities. In the spiritual realm, it represents the union of the soul with the divine. This profound connection is fostered through practices like postures (asanas), breath control (pranayama), and meditation.

Perhaps you face the stresses of our fast-paced world. Mental distress has become an unwelcome companion for many. But yoga offers a beacon of hope. It’s the unica medicina, the one healing tool that addresses both your physical and spiritual wellbeing.

The benefits of yoga are multifold:

• Physical: A healthy body, strong muscles, a flexible physique, improved balance, reduced stress, better sleep, and less fatigue.
• Mental: Reduced anxiety, enhanced concentration, improved decision-making, positive thinking, and increased self-confidence.
• Spiritual: Inner peace, self-awareness, and self-realization.

Ready to embark on your yoga journey? Seek guidance from an experienced teacher. Choose a method that resonates with you, starting with simple postures and breath control. Gradually increase the duration as you progress.

Remember, yoga thrives on consistency. Treat it as essential as eating. Dedicate just 1.5 hours of your day to yoga, and watch it transform the remaining 22.5 hours into a symphony of joy and wellbeing.

Yoga is a powerful force for transformation. It’s more than just exercise; it’s a path to holistic health and an intimate connection with your true self. Start your yoga journey today and experience the profound joy that awaits you.

Namaste,

Yogacharya Dhaka Ram

Youtube Channel: YogacharyaDhakaram

P.S. This series will delve deeper into the practical aspects of yoga. We’ll explore various postures, breathing exercises, and meditation techniques, explaining their benefits and guiding you through their practice. We’ll also provide information about essential tools and materials to support your journey. Stay tuned for a wealth of knowledge and experience that will empower you to unlock the transformative power of yoga!

For more information about YogaPeace Sansthan, please visit: www.yogapeace.org

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