Yoga Glossary · Breath & Energy

Uddiyana Bandha (abdominal lock)

The abdominal lock — navel drawn in and up, creating the deep-core brace of practice.

Uddiyana means 'flying upward'. In its full form, practiced on an empty stomach with the breath held out, the abdominal wall is drawn in and up under the ribs by a false inhale. In its everyday, in-practice form, it is the familiar drawing of the navel toward the spine and up — the deep core engagement of the transversus abdominis.

That everyday version is what teachers mean by 'engage your core' in Plank, Boat and arm balances: the abdominal brace that keeps the pelvis and spine organized under load. The full classical lock is a separate, advanced breath practice with real cautions (not in pregnancy, not with high blood pressure or abdominal issues) and is learned in person, not from a screen.

In practice

• In active poses, use the soft version: navel in and up, as if zipping tight jeans.
• The full lock is done on empty lungs and an empty stomach — never inside a flowing class sequence.
• If you cannot breathe while bracing, you are bracing too hard.

Related terms

The Yoga Glossary is an educational study reference. Definitions are standard yoga and anatomy knowledge in plain language; nothing here is medical advice.