Steps to follow :
Stand with your feet slightly apart, eyes open. Different teachers have different ideas about the proper way to perform this bandha. Here are four possibilities:
- Practice with your torso rounded forward, knees bent, hands resting on your knees.
- Learn the bandha first with your torso rounded forward and then, after getting some experience, practice the bandha standing upright, hands on hips.
- Practice throughout with your torso upright.
- Start the practice with your torso rounded forward, perform Uddiyana Bandha, and then stand upright, with your hands on your hips (Iyengar).
Inhale deeply through your nose, then exhale quickly and forcibly, also through your nose (or pursed lips). Contract your abdominal muscles fully to push as much air as possible out of your lungs. Then relax your abdominals.
Perform what's called a "mock inhalation"; that is, expand your rib cage (thorax) as if you were inhaling, but don't actually inhale. The expansion of the rib cage (without the inhalation) sucks the abdominal muscles and viscera up into the thorax and hollows the belly (some teachers say to actively but slowly lift abdominals, or navel, toward the spine). Because you should always perform Jalandhara Bandha along with Uddiyana Bandha, come into Jalandhara Bandha at this point.
Hold the bandhas for five to 15 seconds. Then slowly release the abdominal grip and inhale normally. Perform three to 10 rounds, depending on your capacity, with one or more normal breaths between each round.
