In this asan, the act of emptying the lungs by expiration and pulling the stomach inwards is Uddiyana Bandha. Remain in this position as long as you can hold it, that is, as long as you can keep the breath out easily. At the end of the asan, close your mouth, inhale and loosen all your muscles. Repeat after resting for a few seconds. It is enough to repeat this asan twice or thrice. In the beginning, you will be able to keep the breath out for a few seconds only, but gradually the period will increase automatically.

Standing Position For This Asan
The only difference is that you bend the legs slightly at the knees. The rest of the method remains the same. You can adopt either method.

Additional Benefit of Uddiyana Bandha
Uddiyana Bandha has been included in the Sinhasan because it imparts good health by serving as a powerful gastro-intestinal tonic. A number of throat disorders start because of gastro-intestinal disorders.