Location: Uddiyana bandha applies in the area just below the rib cage and above the navel (solar plexus region).

How to Perform: After exhaling fully, pull the abdomen inward and upward, creating a hollowing of the belly. Hold this lock while retaining the breath out, and release when ready to inhale.

Focus: The area below the ribs. After exhaling, pull your abdominal muscles inward and up under the ribcage, creating a hollow belly.

Visual: Imagine the abdominal muscles lifting toward the heart as the belly draws inward. The ribcage expands slightly, creating space. It looks as if you are “scooping” the abdomen upward. Visualize sucking the belly button inward and up toward the rib cage, hollowing the abdomen.

Purpose: Activates the Manipura (Solar Plexus) Chakra, stimulating digestion and boosting energy. It also tones the abdominal organs and helps focus the mind.