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Cato
Germany
225 Posts |
 Posted - Nov 05 2020 : 12:15:33 PM
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| How do uddiyana and full belly breathing in SBP go together? |
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Christi
United Kingdom
4364 Posts |
Posted - Nov 05 2020 : 9:14:06 PM
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Hi Cato,
Full yogic breathing is produced by allowing the belly to expand first with each inhalation, followed by the chest, with the opposite on exhalation (chest contracts first and then the belly). Uddiyana bandha is the contraction of the lower abdominal muscles, inwards and upwards.
In practice both of these things can be happening at the same time. Uddiyana bandha can be just a very gentle flex (contraction) of the lower abdominal muscles. It could even be just a feeling, or a "faint idea" of contraction and lifting, without anything physically noticeable. If it is being done intentionally during spinal breathing, then it should be very light. Or, if uddiyana bandha is happening automatically, due to the rising prana in the body (kundalini), it can be more pronounced, with a noticeable pulling in of the belly, up and under the rib cage. So, there can be two forces at work simultaneously on the belly: The tendency for the belly to expand outwards with each inhalation, as the diaphragm contracts, but at the same time a drawing in and up in the lower abdomen. The strength and flow of the prana will determine what happens to the belly, in any sitting, and whatever happens will be fine.
You may find this lesson addition useful:
Addition 239.1 - Clarifications and Enhancements for Spinal Breathing
Christi |
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Cato
Germany
225 Posts |
Posted - Nov 06 2020 : 12:16:16 PM
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Thanks, Christi. Lesson 239.1 focuses on full yogic breathing, lesson 129 explains uddiyana:
"With uddiyana we use the abdomen in a fairly static way, not doing anything dynamic with the abdominal muscles. We just pull the abdomen in by lifting the diaphragm up."
I was thinking on how to combine these apparently oppositional movements, as the diaphragm contracts with each inhalation on full yogic breathing.
I guess I play around and see what seems right.
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Christi
United Kingdom
4364 Posts |
Posted - Nov 06 2020 : 4:19:42 PM
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quote:
"With uddiyana we use the abdomen in a fairly static way, not doing anything dynamic with the abdominal muscles. We just pull the abdomen in by lifting the diaphragm up."
I was thinking on how to combine these apparently oppositional movements, as the diaphragm contracts with each inhalation on full yogic breathing.
Hi Cato,
These might seem like oppositional movements, but in fact they are not. If you have a go at lifting your diaphragm up a little and then breathe in and out with it raised up, then you can see that it is possible to contract the diaphragm (on each inhalation) and raise it at the same time.
That quote from lesson 129 is referring to performing uddiyana bandha on a held external breath retention (bahya kumbhaka), the way we do during standing uddiyana bandha at the end of asana practice. When the breath is fully expelled from the body, it is quite easy to lift the diaphragm up, drawing the belly in. If you are using uddiyana bandha with spinal breathing, then that doesn't work so well, as the diaphragm has to contract with every inhalation. So, when combining uddiyana bandha with spinal breathing, the lower abdominal muscles come into play.
This is also the case with yoni mudra kumbhaka, as this is performed with an internal breath retention (antar kumbhaka), using uddiyana bandha. See here from lesson 91:
"The other component we will add is uddiyana. This also comes in several versions, which we will explore fully down the road. At this stage we are introducing a basic version for yoni mudra. When we are retaining the breath during yoni mudra, we gently lift our diaphragm a little and pull our belly in. This ties in with mulabandha coming up from the anal sphincter through the pelvis. Uddiyana does wonders as we are sitting in siddhasana too. Uddiyana, which means, "to fly up," is connected with the activity in the pelvis, and carries it all up much higher. Because we are full of air in yoni mudra kumbhaka, we will not be pulling up with the diaphragm very much. Just a little." [Yogani]
If combining uddiyana bandha with full yogic breathing during spinal breathing pranayama, seems not to make sense, then you can always wait for it to start happening naturally. When this happens, there will be a gentle squeezing in and up, happening inside the abdomen and diaphragm, whilst we are doing all of our practices on the mat, and sometimes during the day as well. Then it becomes obvious. The other mudras and bandhas will help to bring this about.
Christi |
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Cato
Germany
225 Posts |
Posted - Nov 09 2020 : 04:00:26 AM
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Thank you so much!  |
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