This class cycles through three versions of Paschimottanasana—seated with head support, classic seated fold, and supine—to train uddiyana bandha in a clear, structured way. Short timed holds with inhale–exhale–“catch” breath retentions. Root the legs, pull back through the arms, hollow the abdomen. The focus is setting up the right conditions to awaken the bandha action from the base of the spine.