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Uddiyana Bandha


  1. Uddiyana is best done in the morning with an empty stomach.
  2. In a standing position, place the palms on the thighs, legs apart, upper body slightly forward.
  3. Inhale deeply and forcibly expel all the air in the lungs. When the lungs are empty, the diaphragm rises.
  4. Suck in the lower abdomen to draw the intestines and other organs up so that the abdomen is pressed against the lower back.
  5. Hold the breath as long as possible