The Uddiyana Bandha is enumerated among the three bandhas and ten mudras.
Uddiyana means upward; Bandha means bonding.
The Gheranda Samhita says about the Uddiyana Bandha as "Of all the Bandhanas, this is the best. The complete practice of this makes emancipation easy".
"Even an old person can become young when [Uddiyana Bandha] is done regularly", says the Hatha Yoga Pradipika.
Steps for Practice:
 1. Stand erect.
2. Spread out the legs. The distance between two legs should be 15" to 18".
3. Lean forward, place hands on the thighs or knees and now exhale fully, hold the breath out.
4. Expand the chest so that the abdomen would be drawn `in and you will feel that the upper portion of the abdomen is being pulled towards the ribs.
5. After pulling it completely maintain for 5-10-15-20 seconds (according to your capacity). Now return.
6. Now slowly relax the abdomen and stand erect after inhalation.
Benefits
1. Removes constipation, invigorates digestion pressurizes the navel plexes, and help to make retention of breath stable.
2. Strengthens the abdominal muscles and diaphragm
3. Massages abdominal viscera, the solar plexus, and the heart and lungs
4. Increases gastric fire; improves digestion, assimilation, and elimination; and purifies the digestive tract of toxins
5. Stimulates blood circulation in the abdomen and blood flow to the brain
6. Stimulates and lifts the energy of the lower belly (apana vayu), to unite it with the energies localized in the navel (samana vayu) and heart (prana vayu).
Precautions
1. The waist should not lean much while bending forward.
2. The chest should be expanded, shoulders bent a little.
3. The legs should not be bent more at the knees.
4. Do not keep the abdomen tight. Let it relax.
5. Exhale fully (completely).
6. Always practice Uddlyana on an empty stomach.
7. Persons suffering from stomach ailments, heart troubles or defective blood circulation should not attempt to perform the bandha.
8. Persons suffering from diseases like hernia too should not perform this bandha.
Beginner`s Tip:Instead of simply resting your hands on your knees in the standing position, firmly press the bases of your palms against the very tops of the thighs (right hand on the right thigh, left hand on the left). This downward pressure on the femur bones will create a slight natural hollowing of your lower belly.
For those finding difficulty, this asana can also be performed sitting in the Padmasana as well.
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