The abdominal lift (Uddyiana Bandha)

The stomach lift or abdominal lift is a combination of two individual exercises.

Procedure

Part I

  1. Stand with feet apart keeping the knees slightly bent.
  2. Place hands just above the knees by leaning forward a little from the waist.
  3. Inhale deeply while simultaneously pushing stomach in forward direction and exhale while pulling it backwards. Before taking a fresh breath, the stomach should be held in that position for ten seconds so that it appears hollow.

Part II

  1. Stand with feet apart keeping the knees slightly bent.
  2. Place hands just above the knees by leaning forward a little from the waist.
  3. Inhale deeply while simultaneously pushing stomach in forward direction and exhale while pulling it backwards. Rapidly draw the stomach in and out for about ten times before taking a fresh breath.
  4. Stand straight, relax and continue normal breathing.

This Asana helps in proper functioning and toning of the internal organs of abdominal area, while simultaneously massaging the heart and improve blood circulation. The other benefits of the abdominal lift include relief from flatulence, constipation, liver disorders and indigestion. It relaxes the nervous system and more than anything, reduces the abdominal fat and strengthens the tummy muscles.  It also helps in proper functioning of the sex glands and adrenal glands.

However, practice of this exercise should be avoided by individuals suffering from abdominal disorders, hernia or heart diseases.