Uddiyana Bandha (the lock to Solar Plexus)


Uddiyana Bandha is one of the only yoga practice in which the diaphragm lifts up towards the chest. The word Uddiyana in itself means ‘to rise up’ which is similar to the action that takes place while its practice. There is direct connection between Uddiyana Bandha, Manipura Chakra and Solar Plexus. 

Uddiyana Bandha (lock to Solar Plexus) technique and benefitsImage Source

Solar Plexus is a complex network of nerves situated in the abdomen. The chakra that influences solar plexus is Manipura Chakra. The key to activate Manipura chakra lies within Uddiyana Bandha, for that reason it is also known as solar plexus chakra. Manipura Chakra influences the human body on both physical and spiritual levels. Its awakening fills the person with high energy levels, strong digestion and sharp mind.

Uddiyana Bandha Technique

Starting Position: Padmasana, Siddhasana or Vajrasana

In whatever meditative posture you sit, remember to keep your spine and head straight. Keep your knees close to the ground as much as you can. Put both of your palms on your knees. Relax the whole body gently closing your eyes.

  1. Take a deep inhalation and exhale out all the air completely. Retain the breath outside.
  2. Slightly incline forward and gently press your palms against the knees.
  3. Straighten your arms and lift your shoulders upwards allowing the spine to stretch further.
  4. Contract your abdominal muscles as much as you can in upward and inward direction.
  5. Retain Uddiyana Bandha for a few seconds.
  6. Release the lock, relax your arms and lower the shoulders.
  7. Straighten your spine, head and inhale slowly.
  8. Take slow breaths for a while relaxing the body.

Practice again 2 more times following the same procedure.

Practice Note

  1. Uddiyana Bandha (lock to Solar Plexus) technique and benefitsUddiyana Bandha can only be practiced while holding the breath outside. Merely 3 to 5 seconds are sufficient in the beginning.
  2. Increase the time gradually as you become more comfortable while holding the breath for longer duration. You can practice for as long as you can comfortably.
  3. One must practice Uddiyana bandha only on an empty stomach and empty bowels.
  4. Perform uddiyana bandha after practicing yoga poses and before meditation.
  5. Practice Uddiyana bandha only after becoming proficient in Mula Bandha and Jalandhara Bandha separately.
  6. When you become quite well at performing Jalandhara Bandha, you may practice it along with Uddiyana Bandha. If you do so, you first need to apply Jalandhara Bandha followed by Uddiyana. While releasing the locks you shall first unlock uddiyana followed by jalandhara.


  • Avoid practicing Uddiyana Bandha if you suffer from any of these condition: heart problems, high blood pressure, colitis, glaucoma, diaphragmatic hernia, severe stomach related problems or increased intracranial pressure.
  • Must be avoided during menstruation; pregnant women must avoid it too.

Uddiyana Bandha Benefits

  1. Uddiyana Bandha (lock to Solar Plexus) technique and benefitsPracticing Uddiyana Bandha is highly beneficial for abdomen.
  2. Regulates the functioning of liver and pancreas.
  3. Tones and massage all the internal organs especially digestive organs.
  4. Balances the functioning of adrenal glands therefore removing lethargy.
  5. Enhances blood circulation in the trunk.  
  6. Stimulates Manipura Chakra.

Stay healthy stay strong and get the best out of life.

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