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Pranayama posture - Uddiyana bandha
Step by Step methods :

This Bandha can be practised in either standing posture or sitting posture.

1. In the standing posture, place the hands slightly above the knees.
2. Bend the body slightly forward. Keep the legs apart. Exhale with full force.
3. Contract the abdomen and pull it upwards and backwards to the spine with the force of the navel and the diaphragm.
4. The diaphragm will be pulled up and the abdominal wall will be pushed up to the back. .
Benefits :

(1 ) One who practises Uddiyana Bandha regularly attains eternal youth.
(2 ) This 'Bandha' helps in preserving celibacy.
(3 ) It awakens Kundalini Shakti.
(4) The constant practice of this Bandha makes the body vigorous and healthy.

Note :

(1 ) All these three 'Bandhas' should be practised first with the help of either Siddhasana or Padmasana.
(2) When these three Bandhas are practised simultaneously, they are called 'Tribandha'.
(5) Nadi Shuddhi or Anuloma-Viloma Pranayama : Pranayama can be best performed after the purification of the tubular channels. Pranayama which is performed for the
 

 
 
 
 
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