STANDING UDDIYANA BANDHA
Upward Abdominal Lock Stand with your feet hip-width apart. Inhale, and stick out your tongue, exhaling sharply through your mouth. As you exhale, bend your knees, resting your hands just above them. Keep your arms straight. At the end of your next exhalation, drop your head and draw your belly back and up for 2 seconds. Release your belly completely and let the exhalation flood it. Then inhale as you return to standing. Look past the tip of your nose to the floor and feel grounded. Repeat 3 times, letting go.