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Mastering the Belly Lock: Elevate Your Chaturanga to the Next Level


Welcome back! In my previous blog post, we discussed the negative effects of bearing down during chaturanga, including potential health issues and a weakened practice. Today, we'll delve deeper into an alternative technique that can help you elevate your chaturanga: the belly lock.


One of the key components of yoga is the use of various breathing techniques, or pranayama, which can help improve overall health and wellbeing. One such breathing technique is the belly lock, or uddiyana bandha in Sanskrit. It is a powerful technique that involves the contraction of the abdominal muscles and the drawing in of the lower belly towards the spine. This technique is believed to help stimulate the digestive system, increase energy levels, promote mental clarity and energize yoga poses such as chaturanga.


What is Belly Lock in Yoga?


Belly lock, or uddiyana bandha, is a technique that involves the activation of the lower abdomen and the diaphragm. The word "uddiyana" means "flying up," and "bandha" means "lock." Therefore, uddiyana bandha is the practice of lifting the diaphragm and contracting the lower abdominal muscles to lift the energy upwards through the body.


When performed correctly, the belly lock can help to tone the abdominal muscles, improve digestion, and boost the immune system. It is also believed to help stimulate the manipura chakra, or the third chakra, which is located in the solar plexus area and is associated with personal power and self-esteem.


Benefits of Belly Lock in Yoga


There are many benefits of practicing the belly lock in yoga. Here are some of the most notable ones:

  • Improves Digestion: The belly lock is known to stimulate the digestive system, which can help to improve digestion and relieve constipation.

  • Boosts Energy: By increasing the flow of prana, or life force energy, in the body, the belly lock can help to boost energy levels and promote overall well being.

  • Tones Abdominal Muscles: The contraction of the abdominal muscles during the belly lock can help to tone the muscles and improve core strength.

  • Reduces Stress: Practicing the belly lock can help to calm the mind and reduce stress and anxiety.

  • Promotes Mental Clarity: By increasing the flow of oxygen to the brain, the belly lock can help to promote mental clarity and focus.

How to Practice Belly Lock in Yoga


My recommendation is to practice the belly lock in isolation before incorporating it into your yoga poses. This will help you to fully understand the technique and ensure that you are engaging the correct muscles. Here's how to practice the belly lock in yoga:

  1. Begin standing with feet a little wider than hip width distance.

  2. Inhale deeply through the nose, allowing the breath to initiate from your belly and expand upwards.

  3. Press into the knees and arch the back, exhale fully through your mouth, producing a "ha" sound as you release all the air from your lungs.

  4. Create a vacuum by simulating the motion of swallowing and attempting to inhale through your closed mouth.

  5. Draw the navel into the spine.

  6. Hold the breath for as long as it is comfortable.

  7. Repeat this sequence several times, gradually increasing the length of the contraction as you become more comfortable with the practice.

It is important to note that the belly lock should be practiced on an empty stomach and should not be performed by pregnant women or people with high blood pressure.


So there you have it - the belly lock is an amazing pranayama technique that offers a range of benefits! From better digestion to increased energy, practicing the belly lock regularly can work wonders for your mind and body. So why not give it a try? Incorporate this powerful technique into your yoga practice and experience a deeper sense of connection with yourself and the world around you.


Keep flowing and growing!


All my love,






Hello, my name is Vikky, and I am thrilled to share my passion for yoga with you. I have been teaching yoga for over 13 years in South Florida, and my journey with this ancient practice started over 37 years ago. As a registered yoga teacher and 200 Yoga School with Yoga Alliance, I hold expertise in multiple disciplines of yoga, including yogic anatomy, 500-hour yoga teacher training, yogic philosophy, and meditation. My classes are a blend of dynamic movement, breathwork, and meditation, providing a holistic experience that nurtures the mind, body, and spirit. I believe yoga is for everyone, regardless of age, fitness level, or experience. My approach is welcoming and inclusive, creating a safe and nurturing environment for all my students to explore the many benefits of yoga. Through my teachings, I hope to inspire and empower students to connect with their inner selves, cultivate mindfulness, and lead healthier, happier lives. Join me in my classes to experience the transformative power of yoga firsthand.

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Vikky Santana Yoga

Coconut Creek Florida - 33073

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