If you are struggling with upper abdominal tension, you are not alone.

Uddiyana Bandha Kriya and Nauli Kriya are two techniques that we work on during my pranayama course. However, to successfully be able to practice them, you need to be able to fully relax your abdominal muscles.

These practices massage the internal abdominal viscera, while stretching and strengthening the diaphragm. They increase the circulation to your organs and to your brain. They also are said to strength the gastric fire, which improves digestion, assimilation and elimination. 🔥

The Hatha Pradipika says, “Even an old person can become young when Uddiyana Bandha is done regularly.” (3.58)
Be sure if you are practicing them to always practice on an empty stomach and with an exhale retention, so the lungs are to be empty!

Besides stretching the abdominal muscles with these Kriyas, and back-bending postures like “upward-facing dog” or “bow pose” (in its many variations), you can start to “roll out” the abdominal fascia with a therapy or “massage” ball, along with deep diaphragmatic breathing to help you learn to let go and relax these muscles.

Why would you want to do this?

Beside releasing the restriction you’re currently experiencing as an inability to take a full deep breath, releasing the abdominal muscles can help to relieve deep-rooted patterns of anxiety and tension, and in some instances it will also help to relieve lower back pain.

Tension and rigidity held deep in your core muscles not only inhibits your ability to breathe properly and fully relax, but it can also interfere with your digestion, creating symptoms like constipation, gas, bloating, and cramping.

Using some of the techniques suggested in this video can be extremely helpful for learning to relax and release that pattern of holding tension in your abdomen, and also increase parasympathetic stimulation in order to improve the resilience of your nervous system regulation.

Avoid Uddiyana Bandha Kriya and Nauli, as well as these fascia rolling exercises using the ball during pregnancy, menstruation, or if you suffer from stomach ulcers, hernia, high blood pressure, or glaucoma. 🙏🏽

Find a teacher to learn the correct method for regular practice. 😊