Upward Abdominal Lock
Uddiyana Bandha
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · HYP 3.55 — Hatha Yoga Pradipika, Chapter Three — Mudra and Bandha
Drawing the empty abdomen up and back under the ribs on a held-out breath.
The yogic view
The text names this the flying-up lock, saying energy rises through the central channel when the belly is drawn in above the navel. It is performed only after a complete exhale, and the Pradipika praises it as the lion that conquers the elephant of death — its way of saying nothing else affects the body so broadly.
What research shows
The lock creates strong negative intra-abdominal pressure, displacing the diaphragm upward and altering venous return. It develops diaphragmatic control and awareness of the deep abdominal wall. The pressure change is the reason it is restricted in pregnancy, hernia and uncontrolled hypertension.
How to practise
- Stand with feet apart, knees bent, hands on the thighs — or sit upright.
- Exhale completely through the mouth and hold the breath out.
- Keeping the breath out, make a mock inhalation: expand the ribs without taking air in.
- Let the abdomen hollow and lift under the ribcage. Hold five to ten seconds.
- Release the belly, then inhale slowly. Rest, and repeat up to five times.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Empty stomach only. Avoid in pregnancy, with hernia, ulcers, high blood pressure, heart disease, glaucoma, or recent abdominal surgery, and during menstruation.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.