उड्डीयान बन्ध

Uḍḍīyāna Bandha

The upward flying lock

Sources: Haṭha Yoga Pradīpikā 3.55-60 · Gheraṇḍa Saṃhitā 3.10-11

Meaning

Uḍḍīyāna (उड्डीयान) derives from uḍ (उड्) = “upward” + ḍī (डी) = “to fly”. Thus, Uḍḍīyāna means “flying upward” or “rising up”. This bandha makes prāṇa “fly” upward through suṣumṇā.

The Haṭha Yoga Pradīpikā calls it “the lion that kills the elephant of death” —a metaphor for its power to rejuvenate and revitalize the body.

Technique

Classical form (with complete exhalation)

  1. Stand with feet hip-width apart, or sit in Siddhāsana
  2. Lean the trunk slightly forward, hands on thighs
  3. Exhale completely through the mouth, emptying the lungs
  4. Without inhaling, close the glottis (as if to swallow)
  5. Expand the chest as if about to inhale, but without letting air in
  6. This “false inhalation” creates a vacuum that sucks the abdomen inward and upward
  7. The navel retracts toward the spine; the diaphragm rises
  8. Hold as long as comfortable (empty retention, bāhya kumbhaka)
  9. To release: relax the abdomen, then inhale gently

Gentle form (in āsana and prāṇāyāma)

In āsana or prāṇāyāma practice, a gentler version is used: an abdominal activation that draws the navel toward the spine without the complete empty retention. This form can be maintained during breathing.

Effects

Physical level

  • Intensely massages the abdominal organs
  • Stimulates peristalsis and improves digestion
  • Tones the diaphragm and deep abdominal muscles
  • Improves venous circulation in the abdomen
  • Stimulates the adrenal glands and solar plexus

Energetic level

  • Raises apāna vāyu (descending energy) upward
  • Stimulates the digestive fire (jāṭhara agni) and maṇipūra chakra
  • When apāna unites with prāṇa at the navel, they awaken kuṇḍalinī
  • The HYP describes it as the bandha that makes prāṇa enter suṣumṇā

Effects mentioned in the texts

The HYP (3.57-59) states that Uḍḍīyāna Bandha:

  • Is the lion that kills the elephant of death
  • Of all bandhas, it is the best; its spontaneous practice brings liberation
  • Rejuvenates even the elderly

In practice

Uḍḍīyāna Bandha is practiced:

In its complete form: on an empty stomach (at least 4-6 hours after eating), preferably in the morning. It is an intense practice requiring preparation.

In its gentle form: integrated into āsanas (especially inversions and standing postures) and during exhalation in prāṇāyāma. In Aṣṭāṅga Vinyāsa Yoga, a gentle version (uḍḍīyāna kriyā) is maintained throughout the practice.

It combines with:

  • Nauli (abdominal rotation) — which is Uḍḍīyāna with isolation of the rectus muscles
  • Agniṣāra Kriyā (abdominal pumping)
  • Mahā Bandha (the three bandhas)
  • Mahā Mudrā and Mahā Vedha

In the classical texts

“This Uḍḍīyāna Bandha is so called by yogis because through its practice prāṇa flies upward through suṣumṇā.” — Haṭha Yoga Pradīpikā 3.55

“Retract the abdomen above and below the navel toward the back, so that the great bird (prāṇa) constantly flies upward. This is Uḍḍīyāna Bandha, the lion that kills the elephant of death.” — Haṭha Yoga Pradīpikā 3.57

“Of all bandhas, Uḍḍīyāna is the best. When practiced, liberation comes spontaneously.” — Haṭha Yoga Pradīpikā 3.59

“Uḍḍīyāna is so called because the great bird prāṇa, bound to it, flies without fatigue. This makes even an old person become young.” — Gheraṇḍa Saṃhitā 3.10

Precautions

  • Full stomach: never practice the complete form with food in the stomach
  • Pregnancy: contraindicated
  • Menstruation: avoid the intense form
  • Abdominal or inguinal hernias
  • Active stomach or intestinal ulcers
  • Colitis, Crohn’s disease or other acute intestinal disorders
  • Severe heart problems
  • Uncontrolled hypertension
  • Recent abdominal surgery (wait at least 6 months)

The complete form is an advanced practice. Learn with a qualified teacher and progress gradually.