Sit in Padmasana on a carpet of blanket. Put both hands on the knees and press the knees. Then exhale and remain so. (Bahya Kumbhaka). Pull, in your abdomen so that it almost touches your back. Hold on comfortably as long as possible. Now loosen the abdomen slowly. Breathe in slowly. This is called Uddiyana Bandha.

Benefits:

Oddiyana Bandha cures the diseases of the intestines, abdomen and kidney.