← EXERCISE LIBRARYPranayama
Abdominal Lock
Uddiyana BandhaAfter a complete exhale, the abdomen is drawn up and back under the ribs with a mock inhale and no air taken in. Done on an empty stomach and an empty exhale only.
- 01Practise on an empty stomach only — at least four hours after a meal, ideally first thing in the morning after using the bathroom.
- 02Stand with the feet hip-width and knees slightly bent, hands on the thighs, or sit upright with hands on the knees.
- 03Exhale completely through the mouth until no more air will leave, then close the throat and hold the breath out.
- 04Without taking any air in, make the shape of an inhale by expanding the ribcage — the abdomen will draw up and back under the ribs on its own.
- 05Hold for 5 seconds only as a beginner, then release the abdomen first, close the mock inhale, and only then let the air come in slowly through the nose.
- 06Take 3 to 5 normal breaths between attempts and perform no more than 3 to 5 attempts, keeping every hold short.
- 01The lift comes from expanding the ribs, not from pulling the belly in with the abdominals.
- 02Release the belly before you let any air in. Getting that order wrong is what makes people gasp.
- 03Short holds. Five seconds is a complete repetition.
- 01Doing it on a full stomach or after drinking, which is uncomfortable at best and can provoke reflux.
- 02Practising during pregnancy, with uncontrolled hypertension or heart conditions, glaucoma, an abdominal hernia, ulcers, active reflux, or after recent abdominal surgery — it is not appropriate in any of those cases.
- 03Extending the breath-out hold to prove something. Retention should never be forced, and a long hold on empty is where light-headedness and loss of balance happen, especially standing.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.