Bandhas in yoga are traditionally used to stop the prana, or energy, within our body from escaping. These ancient practices also correspond to stabilizing muscles of the spine.
In uddiyana bandha, abdominal lock, the transversus abdominis muscle is becoming active. This muscle acts as a girdle for the lumbar spine, wrapping around the lower torso in a thick band at the front, and attaching into the stabilizing connective tissue of the lower back. In the style of uddiyana bandha used when practicing poses, yogis draw the belly button in and up, flattening the lower abdomen.
In one study of individuals who suffered their first episode of low back pain, training in the use of transversus abdominis significantly reduced the recurrence of low back discomfort. In other studies, the transversus abdominis was dysfunctional in those individuals with low back pain. Training in the use of uddiyana bandha can be very important in preventing and recovering from low back pain.
To find uddiyana bandha, lie on your back with knees bent, hands gently resting at your pelvic bones (Anterior superior iliac spine) so that your fingers can feel your lower belly. Draw your belly button in towards the spine and slightly up, so that your lower belly flattens. Try to keep your larger abdominal muscle (rectus abdominis) relaxed. Breath normally while keeping your lower belly contracted.
Next you can take your bandha into your practice, moving naturally while keeping a slight contraction in the lower belly. Your low back will thank you for it.
Posts
