What is Uddyana Bandha

Need a bit more energy and a boost for your digestive system?

Try the Uddiyana Bandha technique — a core part of the Hormone Yoga series that frequently recurs in the practice.

Uddiyana Bandha, also known as the abdominal lock, is a yogic technique that involves contracting and lifting the abdominal muscles. This practice offers numerous health benefits, including improved digestion, increased energy, and reduced stress. In this article, we’ll explore how Uddiyana Bandha can also help balance hormones through its cleansing effects.

Hormonal imbalances can manifest in various ways, such as irregular menstruation, acne, weight gain, and mood swings. These imbalances can be triggered by a range of factors including stress, poor nutrition, lack of exercise, and environmental toxins. Fortunately, certain yogic practices like Uddiyana Bandha can help naturally restore hormonal balance.

Uddiyana Bandha involves contracting and lifting the abdominal muscles while holding the breath. This action creates a vacuum in the abdominal cavity, which stimulates the organs and supports detoxification. This vacuum effect can help flush toxins from the body, including excess hormones that may contribute to imbalance.

A study published in the International Journal of Yoga found that regular practice of Uddiyana Bandha led to a decrease in cortisol levels — a hormone that often spikes during periods of stress. This suggests that Uddiyana Bandha may help reduce stress and its negative impact on the body, including hormone disruption.

Additionally, Uddiyana Bandha has been shown to improve digestion, which can positively influence hormonal balance. Poor digestion can lead to a buildup of toxins in the body, which may interfere with hormonal processes. By promoting healthy digestion, Uddiyana Bandha helps prevent this buildup and supports optimal hormonal function.

How to practice Uddiyana Bandha:

Stand upright with your feet shoulder-width apart and your hands resting on your thighs.
Take a deep breath in and bend slightly forward, placing your hands on your knees as you exhale.
Inhale deeply again, and as you exhale, contract and lift your abdominal muscles up toward your rib cage.
Hold the breath and the abdominal lock for a few seconds, then release and inhale deeply.
Repeat this exercise several times, gradually increasing the duration of the hold as you become more comfortable with the practice.

Sources:

Khandelwal, S., Gupta, V., & Choudhary, S. (2016). Uddiyana bandha: A review. International Journal of Yoga, 9(1), 15–20. https://doi.org/10.4103/0973-6131.171710
Hankey, A., & Nagendra, H. R. (2006). Yoga breathing practices: Energy and healing. Journal of Alternative and Complementary Medicine, 12(9), 847–855. https://doi.org/10.1089/acm.2006.12.847
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part II—Clinical applications and guidelines. Journal of Alternative and Complementary Medicine, 11(4), 711–717. https://doi.org/10.1089/acm.2005.11.711

by Lizzy Wakefield

6 June 2025

Thanks to practicing Hormone Yoga, I was able to restore my hormonal balance and menstrual cycle (having been diagnosed with PCOS at 28). Even better: I became pregnant naturally at 29, in 2012, through Hormone Yoga—after an unsuccessful medical fertility journey. And at 34, in 2016, I became pregnant with our second child.

Lizzy Wakefield

The Hormone Yoga series is amazing and makes me feel great! I’ve done it every day except yesterday. It’s honestly such a joy!

Participant with mononucleosis and PMS

I’ve been doing the hormone yoga series for just over two months now, and I’m already noticing changes in my cycle—really amazing!

Participant with barely any natural cycle after stopping the pill

Since attending the workshop, I’ve been doing the series every day. It was a great class! Right afterward, I unexpectedly got my period—and that’s a good sign! For the first time in months, it came right on time after 28 days and without warning. I had no cramps, no headaches, no misery. I’m so happy about this.

Participant with menstrual issues

It’s a wonderful series—it really opens up the body, softens, and energizes

Participant with more energy

Since I started practicing hormone yoga, my eczema has completely cleared up—without using any steroid cream!

Participant with eczema symptoms

I did the Hormone Yoga series twice today, and I’ve been doing it every day over the past few weeks. I’m noticing changes: I had a menstruation last week and a sense of warmth in my body. Additionally, the constant feeling of being rushed is decreasing thanks to practicing the Hormone Yoga series. Especially the mental clutter—no longer having a thousand thoughts at once. I also have more structure and feel the need for a tidy home (as much as possible). Not watching TV has been very beneficial—it’s been 5 months now, and I’d like to keep it that way. My internet use has also drastically decreased. So yes, plenty of reasons to continue with Hormone Yoga. I’ve caught the bug!

Participant in ‘early menopause’

I’m noticing a lot of effect, and I’ve been practicing the series regularly. After the workshop with Lizzy, a period arrived the very next day (which normally happens very slowly and with difficulty), and the pain is less.

Participant with PMS complaints

I experienced the workshop as very pleasant; the atmosphere was very relaxed. Lizzy shared her personal experience with the group, which made it easy for others to share their own experiences and motivations. I don’t have any hormone issues (as far as I know), but I would still recommend hormone yoga because it really helps you connect with your (inner) feminine body. The abdominal breathing techniques combined with movement were new to me and definitely worth practicing more often. The healthy Ayurvedic meal was a fantastic addition to the program. It inspired me to refine and enrich my way of eating.

Participant without complaints

In just a few hours, I learned a series of exercises that help balance my hormone system. All the organs involved in hormone production are stimulated through physical and energetic exercises. The exercises are easy to perform. It’s a series that you can benefit from for a lifetime, because from puberty to well beyond menopause, fluctuations in hormone levels can cause all kinds of physical and psychological complaints. The delicious, warm Ayurvedic lunch and the information we received about it made this workshop complete. I consider the workshop a wonderful gift to myself. Afterward, I felt refreshed and inspired to start doing the exercises at home!

Participant at menopausal age

I have benefited enormously from the hormone yoga series. I am doing the series half an hour every day, and I’m noticing an incredible difference. Since the class, I’ve now had my second menstruation. The first ‘PMS week’ was just a week after our class, and it was already noticeable that the PMS symptoms only started 5 days before menstruation (instead of 7 or 10). I also didn’t experience any sadness—just a lot of tension/anxiety and feeling very tired/lacking energy. Today, my second menstruation started, and the only thing I noticed was that I felt tired and slightly negative/unsettled yesterday and the day before. I’m just so incredibly happy with this! And I’ve only been doing it for 5 weeks :-).

Participant with PMS symptoms, depression, and stress

I found the private lesson with Lizzy very pleasant! Everything was very clear to me and not too vague or spiritual. I went to the hospital today, and it already seems to be helping!

Hormone Yoga private lesson

I do a few exercises from memory every day for 10 to 15 minutes, and my menstruation has started again. It feels like everything is literally flowing again. I'm super happy about it, especially considering my desire to have children. I'm very grateful for your help!

Hormone Yoga and the Desire to Have Children

How to learn the Hormone Yoga series

You can learn the complete Hormone Yoga series in a 1-on-1 session or in a workshop on request. You can also book with 2 or more women together for a Hormone Yoga class.

During a first private Hormone Yoga lesson we cover the entire series in at least 2 hours for a first introduction (follow-up lessons can last 1 hour). A private Hormone Yoga lesson is possible in a Yoga space in Woerden or at your own location.

A Hormone Yoga private lesson is also possible. Call +31 (0) 6 2870 2346 or email info@hormoonyoga.nl to make an appointment.

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