How to do Uddiyana Bandha exercise

Uddiyana Bandha

Can start standing w/ knees bent, feet parallel,
leaning forward w/ a broad back and hands resting
on the thighs, fingers and thumbs inward.
OR
Can be seated in cross legged position, broad back,
leaning slightly forward w/ hands pressing on the
knees, fingers and thumbs facing inward.
OR even
Can lay on the back.

Breath slowly, fully in and w/ an active exhale,
pull in the abdominal muscles to completely expel
air from the lungs.
Without inhaling (it may be helpful to close nostrils
w/ thumb & forefinger)
-- relax abdomen
-- pull up and expand thru the upper chest as if taking
a deep breath.
This causes a vacuum effect on the belly, stretching it
long and pulling the abdominal organs up to the ribcage.

To accomplish this exercise effectively, the lungs must
be empty, after that relax the abdomen, then the
diaphragm is raised up high by the mock inspiration of
the chest. The back should be slightly rounded and
shoulders may hunch up.

Hold for 5 seconds to start, increase time with practice.
Allow belly and chest to lower before breathing in so
that air doesn't rush into the lungs.

While in this state of apnoea (empty lungs), besides
holding the breath for 5 or more seconds, one can also
do a series of rapid retraction and release of the belly,
making sure to keep the abdomen relaxed. Start
gradually and work up to a rhythm of one retraction
per second, doing as many as the suspension of breath
will allow. This additional part of the exercise is known
as Agnisara Dhauti, a purification exercise.

Of course one should not have eaten recently prior to
exercise. :-)oh~