Uddiyana Bandha is a powerful energetic practice that can be performed with both asana and pranayama.  This technique is used to move energy into the solar plexus and to build the psychic fire in the belly.  It is performed (along with Mula Bandha, the pelvic floor lift) on the breath retention after exhale. 

Instructions:

• Take an inhale, breathing in deeply.
• Exhale all the air.
• Take the navel towards the spine.
• Hold the breath out.
• Draw the abdominal organs in and up against the back body.
• At the same time lift the abdominal organs up and away from the pubic line.
• Before having to inhale, release the organs.
• Release the abdomen and breathe in smoothly.
• Repeat that action.

It can be helpful to practise Uddiyana Bandha in transitory poses, specifically from All 4s to Downward Facing Dog (see image).

With the breath held out, the navel is drawn in as the hips are stretched up into the Downward Facing Dog position.

As the hips stretch away from the chest, it’s much harder to hold the belly in and therefore the action is intensified.

NB These Hatha Yoga techniques should only be learned under instruction from a qualified, experienced and knowledgeable teacher.