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COSMETOLOGY - CITS

2 Uddiyana Bandha (Abdominal Lock)

How to Practice:
• Start Position: Stand with your feet hip-width apart, knees slightly bent. Exhale deeply and bend forward
slightly, placing your hands just above your knees.

• Exhale Completely: Breathe out fully, emptying your lungs as much as possible.
• Engage: After exhaling, draw your abdomen in and up under the ribcage without inhaling. This creates a
hollowing effect.

• Hold: Hold this lock for a few seconds to start, then gradually increase the duration as your control improves.
• Release: Inhale gently to release the lock and straighten up.
• Rest: Take a few normal breaths before attempting the lock again.

3 Jalandhara Bandha (Throat Lock)

How to Practice:
• Start Position: Sit comfortably with your spine straight. Place your palms on your knees.

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CITS : Beauty and wellness - Cosmetology - Exercise 15