Supported Shoulder Stand and Upward Abdominal Lock – Poses and Benefits
Supported Shoulder Stand
Shoulderstand is entered from a supine position with the knees bent. The shoulders may be supported on folded blankets, and the upper arms may be held in with a belt just above the elbows. Beginners may lift with bent legs, advanced users with straight legs. The back is supported by the hands: once up, the hands reach lower down the trunk towards the head, and the trunk is lifted further; the legs may then be straightened to a vertical position.
Benefits:
- Calms the brain and helps relieve stress and mild depression
- Stimulates the thyroid and prostate glands and abdominal organs
- Stretches the shoulders and neck
- Tones the legs and buttocks
- Improves digestion
- Reduces fatigue and alleviates insomnia
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.
