Uddiyana Bandha - The abdominal suction
This is one of the most powerful techniques in yoga and in this program.
Its main purpose is to move (sublime) your sexual energy away from your genitals, but it also allows you to alleviate "heavy" emotions and states such as sadness, depression, lethargy and confusion.
In addition, it has beneficial effects on your digestion and immune system and it makes you more energized.
It might take some time to get the hang of it, but even when done partially, it's still effective.