Yoga Techniques: Integral Yoga Hatha by Yogiraj Sri Swami Satchidanada

An excerpt from the book Integral Yoga Hatha by Yogiraj Sri Swami Satchidanada about basic yoga techniques.

INTEGRAL YOGA HATHA. By Yogiraj Sri Swami Satchidananda. New York: Holt, Rinehart and Winston, 1970.

About the book: This is by far the clearest introduction to basic yoga techniques which is available in book form. It is extensively illustrated with pictures of lovable Swami Satchidananda demonstrating basic, intermediate, and advanced poses.

From the book: Om Shanthi. Shanthi. Shanthi.

Uddhiyana Bandha or the Stomach Lift

TECHNIQUE: Stand with the feet apart. Bend slightly forward, placing the hands on the corresponding knees. Empty the lungs by a deep expiration. Contract the front muscles of the abdomen and draw it in, forming a hollow. Do not inhale while this lift is being maintained. Before the breath can force its way back, release the abdomen and inhale slowly. This makes one round of Uddhiyana. You may do this while sitting in Padmasana, also (lotus pose).

CAUTION: Uddhiyana should not be held beyond one's capacity. The moment you find that you cannot hold the breath out comfortably, release the muscles slowly to bring the abdomen back to the normal position. Uddhiyana is to be avoided in cases of circulatory disturbances and serious abdominal troubles.

TIME: Repeat this pose from 3 to 7 times, retaining the lift from 5 to 30 seconds each time.

BENEFITS: This is a fine exercise for the abdomen. It tones the nerves of the solar plexus. It relieves constipation, indigestion, and liver troubles; reduces abdominal fat; and strengthens flabby stomachs.

NOTE: The ancient treastises on Yoga claim that by the regular practice of Uddhiyana, death can be conquered. This much is certain: It bestows youth and vitality. Uddhiyana Bandha has been added to this 1st section on Cultural Poses because, among all the Bandhas, it is considered easy enough to be practiced by everyone.

Lokaa Samastaa Shukino Bhavanthu. May the entire world be happy.

Jai Shree Sat Guru Maharaj Ki!


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