हठयोग प्रदीपिका (योगी स्वात्माराम - ज्योत्स्ना टीका सहित सटीक)

48 HAṬHAYOGAPRADĪPIKĀ 56. Because through this, the great bird [Prāṇa] flies up incessantly [through the Suṣumnā] it is the Uḍḍīyāna. This Bandha is now explained. Uḍḍīyāna comes from ut and ḍī meaning to ‘fly up’. 57. The drawing back of the abdomen above [and below] the navel [so that it is drawn against the back of the body and up towards the thorax] is called Uḍḍīyāna-bandha. It is the lion that kills the elephant Death. In this Bandha, the stomach is compressed within a span. The process seems to be this: By a very strong expiration the lungs are emptied and driven against the upper part of the thorax carrying the diaphragm along with them; and the intestines are pushed up and fill the vacant space. 58. He who constantly practises the Uḍḍīyāna- bandha as taught by the Guru so that it becomes natural, even though he be old, becomes young. 59. He should draw back with effort [the ab- domen] above and below the navel, and practise for six months. [Then] he conquers death without doubt. 60. Of all the Bandha-s, the Uḍḍīyāna is the most excellent. When this has been mastered, libera- tion follows naturally. When the Uḍḍīyāna-bandha has been mastered, the Prāṇa flows up through the Suṣumnā and reaches the Brahmarandhra. This results in Samādhi and leads to liberation. 61. Then MŪLA-BANDHA [is described]: Pressing the perineum with the heel, contract the anus so as to draw the Apāna upwards. This is Mūla-bandha.