With hands on thighs, Bettina demonstrates Uddiyana Bandha. She exhales, pushing the air out of the lungs, getting them as empty as she can. While the breath is held out, she presses against her thighs, and—while keeping the abdominal muscles completely soft and relaxed—she sucks in her stomach without allowing air into the lungs. Her neck and shoulders remain as relaxed as possible.
When she can no longer hold her breath out comfortably, she relaxes, allowing her abdomen to release and her ribs to lower. She lets air in slowly, inhaling as she comes to a full standing position.