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.