BANDHAS brief overview

SADHAKA SHANTI YOGA

BANDHAS

BREATHING EXERCISES (PRANAYAMA) ARE PRACTICES TO PURIFY AND STRENGTHEN THE BODY AND CALM THE MIND. BANDHAS ARE ESSENTIAL FOR THE PRACTICE OF ADVANCED PRANAYAMA AND ASANA. THESE ARE PRACTICED TO AWAKEN THE POTENTIAL PSYCHIC ENERGY KNOWN AS KUNDALINI, THAT IS SAID TO RESIDE IN A COILED DORMANT STATE AT THE BASE OF THE SPINE. THE WORD BANDHA MEANS LOCK. BANDHAS ARE USED WITH MUDRAS TO LOCK AND SEAL THE PRANA INTO CERTAIN AREAS.

Benefits: as the Bandhas stop the flow of blood momentarily, there is an increased flow of fresh blood with the release of the Bandha, flushing away old cells which in turn will strengthen the organs and improve circulation. Bandhas work hand in hand with the Nadis and the Chakras, releasing any blockages. Regular practice will alleviate stress bringing inner peace, harmony and balance.

1. MULA BANDHA – anal lock

Mula BANDHA is the lock located at the root chakra (muladhara)

Through the practice of mula BANDHA, the apana* is prevented from flowing downward. Forcibly contract the pelvic floor muscle. Along with the concentration of the sphincter muscles, draw the Apana upwards by contracting the abdominal muscles. Jalandhara and Mula BANDHA can be practiced simultaneously during breath retention in order to unite the Prana and Apana. But is good to practice them separately to begin with.

*Apana is the Prana Vayu that involves a downward and outward flow of energy from the body. Apana Vayu governs the outward flow of energy on the breath. Apana is the second most important of the 5 Vayus “types” of Prana in hatha yoga and Ayurveda. Vayu is a Sanskrit word meaning “wind” and refers to the movement of Prana through the body. Apana is located in the pelvic floor and spreads upwards to the lower abdomen. The practice of the pranayama Kapalbhati is good for helping to engage the Apana Vayu and expels toxins from the lungs and clears congestion.

2. UDDIYANA BANDHA – lifting of the diaphragm

Uddiyana BANDHA is the lock located in the stomach area around the solar plexus chakra (manipura)

To practice the uddiyana BANDHA, first exhale fully emptying the lungs of all air. When the lungs are empty, the diaphragm rises naturally into the thoracic cavity. Now there is no interference by the diaphragm. Draw the intestines and navel up towards the back so the abdomen rests against the back of the body. This can be practiced seated or standing, standing is best for beginners. While standing, place your hands firmly on the thighs, keep the legs apart and the body leaning slightly forward. Do the hold the abdomen in this position and fully exhaled for longer than is comfortable.

3. JALANDHARA BANDHA – chin lock

Jalandhara BANDHA is the lock located in the throat area around the throat chakra (Visshudhi) and is known as the Chin Lock.

The word Jala referees to the brain and the nerve passing through the neck. Dhara denotes the upward pull.through the practice of the chin or throat lock, the Prana is prevented from flowing upward.

To practice place the tongue flat against the roof of the mouth and slide back slightly to create a vacuum in the back of the throat, tuck the chin in pressing firmly against the chest. This practice is an upward pull on the spinal cord and is only practiced during inhalation retention of the breath. This can be used in conjunction with the Mula BANDHA.

4. MAHA BANDHA – all three BANDHAS at the same time