There are a few important points to remember when beginning the practice of Uddiyana Bandha: perform it only on an empty stomach, and only after an exhalation, never before an inhalation. During the time you hold the bandha, also perform Jalandhara Bandha. Most teachers recommend that you learn this bandha in a standing position, and only move to sitting after you've gained some experience. Similarly, wait until you've been sitting for a while before using this bandha during pranayama. T.K.V. Desikachar suggests that Uddiyana can also be learned in a supine reclining position (see the Variation section below).

  在练习收腹收束法之前，必须牢记一些重要的注意事项：一定要保持空腹练习，而且一定是在呼气而不是吸气时练习。大部分老师会建议用站姿练习此收束法，而且当你有了一定的经验后再采取坐姿练习。同样，练习呼吸控制时，最好是静坐一段时间后再练习此收束法。T.K.V. Desikachar 认为腹收束法还可以采取向后斜靠的体式练习。

Step by Step 练习步骤

1. Stand with your feet slightly apart, eyes open. Different teachers have different ideas about the proper way to perform this bandha. Here are four possibilities:站立时睁眼，双脚微分。不同的老师有不同的练习此收束法的方法，以下是可以练习的四种方法：

a) Practice with your torso rounded forward, knees bent, hands resting on your knees. 上身向前卷曲，双膝弯曲，双手放在膝盖上。
b) Learn the bandha first with your torso rounded forward and then, after getting some experience, practice the bandha standing upright, hands on hips. 先将身体向前卷曲练习，经过一段时间练习后，两手放在臀部站立练习。
c) Practice throughout with your torso upright.全程直立练习。
d) Start the practice with your torso rounded forward, perform Uddiyana Bandha, and then stand upright, with your hands on your hips (Iyengar). 先将身体向前卷曲调练习收腹收束法，然后双手放在臀部直立起来。

2. Inhale deeply through your nose, then exhale quickly and forcibly, also through your nose (or pursed lips). Contract your abdominal muscles fully to push as much air as possible out of your lungs. Then relax your abdominals. 用鼻深吸气，然后用鼻或撅起嘴唇使劲并快速的呼出。完全收紧腹肌尽可能地将肺部所有空气呼出，然后放松腹部。

3. Perform what's called a "mock inhalation"; that is, expand your rib cage (thorax) as if you were inhaling, but don't actually inhale. The expansion of the rib cage (without the inhalation) sucks the abdominal muscles and viscera up into the thorax and hollows the belly (some teachers say to actively but slowly lift abdominals, or navel, toward the spine). Because you should always perform Jalandhara Bandha along with Uddiyana Bandha, come into Jalandhara Bandha at this point. 练习所谓的“假吸”，就是说，扩张肋骨（胸腔）就好象正在吸气，但不是真正地在吸气。肋骨（胸腔）的扩张会将腹肌和内脏吸向胸腔从而使腹部完全凹陷（有些老师认为这样要积极地但慢慢地将腹部，或肚脐提升向脊椎的方向）。

4. Hold the bandhas for five to 15 seconds. Then slowly release the abdominal grip and inhale normally. Perform three to 10 rounds, depending on your capacity, with one or more normal breaths between each round. 保持此收束法5至15秒。然后缓慢地放松腹部，正常吸气。根据自已的能力练习3至10次，每轮练习中间隔1个或多个正常呼吸。

                                                       - 文字及照片来自“Yoga Journal"

                                                       - 梵菩瑜伽会馆译，转载请注明出处