Uḍḍiyāna, always taught by the guru as natural, when practiced constantly, even the old person becomes young.

Uḍḍiyāna Bandha receives special emphasis in the text. Uḍḍīyāna means “flying upward” — it describes the ascending movement of the diaphragm and prāṇa.

Sahajam — natural, spontaneous. Although it requires learning, once mastered it becomes a fluid, effortless action.

Guruṇā kathitam sadā — always taught by the guru. This technique requires direct instruction to avoid mistakes and injuries.

The promise vṛddho ‘pi taruṇāyate — “even the old becomes young” — reflects the rejuvenating effects attributed to this practice:

• Massage of abdominal organs
• Stimulation of the digestive system
• Activation of the solar plexus
• Elevation of prāṇa toward the higher centers

In practical terms: with an empty stomach, after exhaling completely, the abdomen is retracted and the diaphragm elevated, creating a deep abdominal cavity.