Two poses for today are Upward Abdominal Lock and Half lord of fishes Poses

Upward Abdominal Lock and Half lord of fishes Poses

Upward Abdominal Lock – Uddiyana Bandha

Upward Uḍḍīyana Bandha (Sanskrit), also called abdominal lock or upward-lifting lock is the abdominal bandha described and employed in hatha yoga, in particular in the nauli purification. It involves, after having exhaled all the air out, pulling the abdomen under the rib cage by taking a false inhale while holding the breath and then release the abdomen after a pause. The process is repeated many times before letting the air into the lungs, resuming normal breath.

Uddiyana Bandha is practiced by pulling the abdomen inwards after exhalation and holding the breath outside. The abdominal muscles press the organs in the abdomen against the wall behind the organ, next to the spinal column.

Benefits:

• Uddiyana Bandha massages all the organs in the abdomen.
• It tones the adrenal glands and balances its function.
• It improves digestion by increasing digestive fire.
• It helps to remove stress and tension.
• It improves the function of the liver and pancreas
• Improves lung capacity
• It also has an effect on the heart and improves the circulation of blood throughout the body.
• It improves all functions related to that nerve center.
• It is a great tool for liberation.

Half Lord of the Fishes Pose – Ardha Matsyendrasana

Half Lord of the Fishes pose energizes the spine and stimulates the digestive fire.

Steps

• Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
• Bend the left leg and place the heel of the left foot beside the right hip (optionally, you can keep the left leg straight).
• Take the right leg over the left knee.
• Place the left hand on the right knee and the right hand behind you.
• Twist the waist, shoulders, and neck in this sequence to the right and look over the right shoulder.
• Keep the spine erect.
• Hold and continue with gentle long breaths in and out.
• Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck, and sit up relaxed yet straight.
• Repeat to the other side.
• Breathing out, come back to the front, and relax.

Benefits

• Makes spine supple.
• Increases the elasticity of the spine.
• It opens the chest and increases the oxygen supply to the lungs.