Uddiyan - the three locks

Uddiyan (Sanskrit :उड्डीयन; Uddiyan-Flying up) means flying up as in this exercise Prana (life force) flies up through the Sushumna (A channel in the vertebral column). According to yoga, the entire body is composed of millions and millions of channels called Nadis through which the consciousness flows (they are analogous to nerves but cannot be seen; Like blood passing through arteries and veins, our consciousness pass through these nadis)Of these millions of Nadis, 72,000 nadis are very important. Of these 72,000 nadis, 3 are the most important. They are Ida, Pingala and Sushumna.

Pingala:

This nadi is associated with solar energy and runs from left testicle to right nostril. Flow of prana (life force) through Pingala, generates heat in the body.

Ida:

This nadi is associated with lunar energy and runs from right testicle to left nostril. Flow of prana (life force) through Ida, generates cooling effect on the body. Our body responds to change in environment by alternating the flow of prana through Ida and Pingala. It can be realized that for most of us, the breathing goes through only one nostril at one time, the other being blocked and it keeps alternating time to time (it can be days or hours depending on our body condition relative to the environment).

Sushumna:

This nadi is the central nadi that runs between Pingala and Ida. It connects base chakra (Mooladhara) and the crown chakra (Sahasrara). For most of us, the prana runs throught the Sushumna only for a moment (mostly early in the morning before sun rise). Continuous flow of prana through Sushumna is essential for awakening of Kundalini (the coiled energy or "serpent power"). Uddiyan is a breathing technique in Hatha yoga that helps in the rising of prana through sushumna which in turn helps in awakening of Kundalini.

When to practice Uddiyan :
After Kapalbhati, Ujjai , Omkar, Vayusar and Agnisar. 

Benefits:

1) Cleanses digestive system,organs in the abdominal region ,intestines and liver
2) Relieves one from constipation and also incontinence
3) Helps in digestion 
4) Improves capacity of the lungs 
5) Strengthens the diaphragm

6) Helps to channel Prana through Sushumna 

Procedure:

1) Sit in Padmasana and apply Mula-bandha ("Anus lock" - "Lock #1" - This lock cannot be taught as it depends on one's innate ability)

2) Lean forward a bit and place your palms on your knees.

3) Exhale fully and empty the lungs

4) Apply Jalandhar Bandha ("Chin Lock" - Lock #2). Chin Lock : Contract the throat and press the chin firmly against the chest.

5) Apply Uddiyan Bandha ("Pulling of stomach inwards" - Lock #3). Uddiyan bandha - Pull the stomach inwards towards the spin and pull it upwards.

6) This is called Uddiyan or Trio locks or three locks

7) Do not inhale.Remain in this position for as long as you can..

8) If you feel, you want to inhale, you must release the locks before inhalation.

9) Releasing locks : Slowly release the stomach and then slowly lift the chin. After releasing these locks, inhale deeply and slowly and then exhale in a relaxed manner

One can hold the uddiyan as long as he/she can. One must release the locks before performing an inhalation.

Recommended books on Yoga:

 

Ujjai Breathing technique

Ujjai (Sanskrit : उज्जायी; 'ud'+'jayathe' ; ud=upward/superior in rank; jayathe = victory,conquest, also implies curbing/restraint).Ujjai breathing is also called "ocean breathing" or "breathing with hissing/snoring sound".Ujjai breathing squeezes the body as if it were a sponge and increases its capacity to soak up energy.

It is a great exercise to get rid of phlegm in chest,lungs and other organs inside the rib cage.

Benefits:

1) Removes phlegm from the throat and from the organs of the chest.

2) Increases appetite.

3) Helpful for people with insomnia (sleeplessness).

4) Wards off thyroid problems.

The breathing technique described here is not the actual Ujjai Pranayam. This technique is a basic version of ujjai pranayam. In pranayams , the inhaled air is retained for sometime in the belly. The technique described here does not involve any retention of air in the belly. If performed wrongly, pranayams may have adverse effects on the body. A lot of practice is needed to perform the pranayams perfectly. The version described here will prepare you for doing the actual Ujjai Pranayam in a proper way.

Procedure : (Ujjai Breathing)

1) Sit in Padmasan  (Sanskrit : पद्मसन;Padma=Lotus,Asana=posture ; Lotus Posture)  

2) Exhale and empty your lungs.

3) Inhale with ujjai (inhale through your nose and make a snoring sound. Contract your larynx a little bit to induce snoring sound. The essential thing in the inhalation is not the sound but the friction around your throat region)

4) Exhale with ujjai (exhale through your nose and make a snoring sound. Contract your larynx a little bit to induce snoring sound. The essential thing in the exhalation is not the sound but the friction around your throat region)

5) Do alternate ujjai-inhalation and ujjai-exhalation for 10 times

6) Do 2 - 3 normal relaxed breathing.

Cautions/Recommendations:

1) Duration of Exhalations should be prolonged when compared to inhalation. The ratio of exhalation to inhalation can be 2:1.

2) Make sure that the mouth is completely closed when performing this breathing technique.

3) Do not contract the neck while performing this technique.

4) Your face should relaxed through out the process.

5) The technique can be practiced even when walking,traveling and sitting.

Kapal Bhatti / kapalbhati - The power breathing technique

Kapal Bhatti / kapalbhati  (Sanskrit :कपाल भाति ; Kapal = Skull/head ; Bhatti = Shine ) is a breathing/cleansing exercise to clean the nasal passages. It is a power breathing exercise that involves breathing with force. It helps clean all the toxins and phlegm in the nasal passages. Practicing this exercises brings  tejas (Sanskrit : तेजस्;tejas = brilliance) to the face. That is why this technique is called Kapal bhatti.It also helps to overcome depression, stress and all other negativeness.

There are two types of Kapal bhatti.

1) Single Nostril Kapal bhatti

2) Double Nostril Kapal bhatti

Caution :

Not recommended for people with respiratory problems, high blood pressure and cardiac problems.

Procedure (Single Nostril Kapal Bhatti):

1) Sit in Padmasan  (Sanskrit : पद्मसन;Padma=Lotus,Asana=posture ; Lotus Posture)  

2) Exhale forcefully  and empty your lungs.

3) Inhale a little bit (half inhalation or shot inhalation)

4) Close your right nostril with your right thumb

5) Do rapid/forceful exhalation and passive inhalation alternatively using your left nostril. Do it for 54 counts.

6) During the last count (54th count), when you exhale , exhale completely.

7) Take your thumb off the nostril. and hold on with your empty stomach for 6-8 counts. This is called external retention, meaning that you retain the air outside and not allowing it inside your lungs.

8) Do a deep inhalation and a prolonged exhalation through both the nostrils. This completes brisk breathing on left nostril.

9) For the brisk breathing on right nostril, follow step 2 to 8 by closing your left nostril with left thumb.

This completes one cycle of single nostril kapal bhatti. 

Its good to do 3 cycles of single nostril kapal bhatti before performing double nostril kapal bhatti.

Procedure (Double Nostril Kapal Bhatti):

1) Sit in Padmasan  (Sanskrit : पद्मसन;Padma=Lotus,Asana=posture ; Lotus Posture)  

2) Exhale forcefully  and empty your lungs.

3) Inhale a little bit (half inhalation or shot inhalation)

45) Do rapid/forceful exhalation and passive inhalation alternatively using both nostrils. Do it for 108 counts.

6) During the last count (54th count), when you exhale , exhale completely.

7) Hold on with your empty stomach for 8-12 counts. This is called external retention, meaning that you retain the air outside and not allowing it inside your lungs.
8) Do a deep inhalation and a prolonged exhalation through both the nostrils. This completes brisk breathing on both nostrils. 

Do the double nostril kapal bhatti for one time only.

This techniques can be practiced any time. If you can't sit in Vajrasan, it is ok to do the technique by sitting on a chair or in any other comfortable position. Always the spine should be erect when doing this technique. It can also be practice while you are sitting at your workplace or at travel.

Recommended Books on Yoga: