You may hear teachers say this in class “engage your uddiyana bandha” and think…what the heck does that even mean? Well, first let’s break down the word. Uddiyana means “flying up” and bandha means “lock.” This lock is incredibly difficult to perform if you are unable to engage your transverse abdominus.
Oh man, I am probably making your head spin with all of these words! So let me show you a picture of where the transverse abdominus muscle is located.
The transverse abdominus is the deepest layer of your abdominal muscles, beneath the six pack muscle (rectus abdominus), external and internal obliques. This muscle attaches to the fascia in the low back – aka it helps support the spine. If you have low back pain, get this muscle going and you will be on your way to feeling better!
So…how do you go about getting this muscle to contract? First, find your hip pointers – or if we want to get really geeky, your anterior superior iliac spine. Second, move your fingers an inch inwards to the soft tissue. As you inhale, draw your belly button towards your spine and you should feel the muscle swell below your fingers. Since you are able to move without contracting this muscle, it may feel like a faint contraction. But it’s such an important muscle for spinal health!
This muscle helps to lift the diaphragm during inhalation to allow for full expansion of the ribcage for ujjjayi breath (more to come on this at a later date). This lock helps yogis get into more advanced postures such as handstand!
Now, get yourself on the mat and practice. If you have any questions, please ask below or in class!
Shine on,
Jackie