How to Suck in Your Upper Diaphragm in Yoga

The diaphragm is a muscle used for breathing that is located at the base of your lungs. The dome-shaped muscle is moved with your abdominal muscles to empty your lungs. You can learn to control your diaphragm to improve breathing techniques. In yoga, the technique of sucking in your upper diaphragm is known as uddiyana bandha. There are three bandhas, or energy locks, that direct the energy flow in your body. The mula bandha is located at the base of your spine, uddiyana bandha is located above your navel and jalandhara bandha is located toward the center of your throat.

Instructions

    • 1

      Stand firmly on the ground with your feet slightly apart. Keep your eyes open.

    • 2

      Keep your spine straight with your torso upright. Place your hands on your hips. For an alternative stance, round your torso forward, bend your knees slightly and place the palms of your hands on your knees.

    • 3

      Take a deep breath through your nose. Exhale quickly through your nose. Push out as much air as possible by contracting your abdominal muscles. After releasing the air, allow your abdominals to relax.

    • 4

      Expand your rib cage without inhaling. Push your abdominals and navel up and back towards the spine. Hold this pose between 5 and 15 seconds. Release your abdominals. Inhale and exhale normally for three breaths.

    • 5

      Perform three to 10 rounds of uddiyana bandha.