My Breath Was Shallow

Actually, before that. I started attending meditation classes about two or three months ago, where I was also taught breathing techniques. It was then that I realized for the first time, 'How shallow my breathing really is!'

When learning Uddiyana Bandha, even when the instructor said, 'Exhale all at once,' I could make a sound like 'Haa,' but it seemed I wasn't exhaling much air. When told, 'Pull your stomach inward and upward using your diaphragm (I imagine it as my 'rib cage'),' I struggled to indent or lift my stomach. In other words, my breathing was shallower than I thought, and my abdominal muscles were weak.

Uddiyana Bandha: A Minus 6cm Waistline!

The effect of Uddiyana Bandha is to lift the diaphragm, allowing energy to flow throughout the body. It also helps to restore the sympathetic nervous system to its normal state. Since Uddiyana Bandha is centered around the stomach and intestines, it naturally invigorates digestive functions. Furthermore, a strong core in this area provides a stable posture for meditation.

What's even more delightful is that the abdomen becomes flatter and firmer! In fact, by practicing this breathing technique, my waistline has reduced by 6 centimeters. And perhaps because my abdominal muscles have strengthened, my posture has improved, and yoga poses have become easier to achieve – it's a cascade of benefits!

You can find many explanations of this method by searching online, but here's a simple breakdown:
① Stand with your feet wider than shoulder-width apart and inhale.
② While exhaling, bend your knees slightly, place your hands on them, and exhale forcefully with a 'Haa' sound.
③ Once you've exhaled completely, hold your breath and pull your stomach inward and upward towards your rib cage (or imagine doing so).
④ Hold for about 5 seconds.
⑤ Inhale as you straighten your upper body.
And that's it.
It might feel a bit confusing at first, but it's not overly difficult, and you'll likely get the hang of it after a few tries.

Following Bamba-sensei's Cues During Poses

The DVD shown in the photos features Kazuo Bamba guiding viewers through traditional yoga postures and breathing techniques suitable for beginners. The poses are simple, but their effects are profound. As I followed along with the DVD, mimicking Bamba-sensei's calls of 'Deeep, one breath,' I found myself breathing more deeply than before. Or perhaps, I've come to understand just how deeply I should be breathing.

Moreover, as I practiced poses while breathing deeply, what had previously felt like 'Ouch!' became comfortable before I knew it... 'Wait? Does the body change this much just by focusing on breath?!' I was astonished. After practicing yoga for five years, why hadn't I realized such a fundamental point? With a tinge of regret, I finally understood why so many yoga books emphasize the importance of breath.

Now, I'm diligently practicing breathing exercises and yoga with the hope that 'I might achieve a bikini-ready waistline by summer!' After all, having a goal makes it easier to stay motivated and consistent.

*Please refrain from Uddiyana Bandha after meals, during menstruation, or if you are pregnant.