In the It's Yoga system, the bandhas are considered to be the intelligence of the asana (pose) practice: the activation of mula bandha (the root lock) generates energy, gives stability and strength to the pelvis and lower body while uddiyana bandha (upward-flying lock) helps the practitioner move from pose to pose from his/her centre with grace and lightness, finally, jalandhara bandha (the throat lock) plays an active role in landing in the final expression of any given pose by directing the drishti (gaze) where we intend to move. They are one of the three main tools used in the Ashtanga Vinyasa Yoga sequences – along with the breath (ujjayï) and the gaze (drishti) – to generate vitality, inner strength and concentration.
When they are practised seated during pranayama or meditation, the bandhas gather, accumulate and circulate energy in and around the body – unlocking the energy within us. Each serves a different purpose in where and how the energy moves and is contained, and can be applied separately or all at the same time.
Although I will be looking at the three main bandhas – mula bandha, uddiyana bandha, jalandhara bandha – and maha bandha, all three previously mentioned bandhas applied together – there are more than 4 bandhas. Hasta and Pada bandhas refer, respectively, to the energy locks in the hands and feet; and essentially, any intentional contraction of a group of muscles to contain and circulate energy could potentially be considered an energy lock.
BANDHAS - ENERGETIC LOCKS
1.Mula Bandha: The Root Lock
Sanskrit root: Mula meaning root, base, source
Bandha meaning lock
Benefits:
Impulses upward energy (prana) along the spine and upper body, while simultaneously prevents the downward energy (apana) to escape from below.
Strengthens the pelvic floor muscles, supporting sexual and digestive health
Creates stability in the pelvis and lower body
Corresponding chakra: muladhara chakra (connection to the material world, sense of belonging, of feeling secure in one's body and position in the world)
Awakens kundalini (dormant energy at the base of the spine)
Contra-indications, precautions:
Pregnancy, hernia, high blood pressure and heart conditions, recent surgery to the lower abdomen or pelvis. It is important to keep in mind that mula bandha activation has a strong impact on the nervous and endocrine system.
2. Uddiyana Bandha: The Upward-flying Abdominal Lock
Sanskrit root: Ud meaning upward, above
Yana meaning going
Bandha meaning lock
Benefits:
Stimulates the energy in and around our core, and continues elevating prana
Strengthens the muscles of the abdominal wall, sides and back
Massages the internal organs and builds internal fire
Generates inner strength and self-confidence
Contra-indications, precautions:
People with abdominal issues, hernia, herniated discs may need to practise uddiyana bandha with more vigilance. If unsure, consult the relevant specialist beforehand. Pregnant women should stay away from uddiyana bandha practice.
To be practised on an empty stomach :D.
3. Jalandhara Bandha: The Throat Lock
Sanskrit root: Jala meaning net, web
Dhara is stream, current, flow and also to hold
Bandha meaning lock
Benefits:
Maintains the energy accumulated in the body while simultaneous prevents prana from escaping above
Stimulates and balances the thyroid gland and the metabolism
Extends the back muscles and lengthens the spine
Corresponding chakra: vishuddha (centre of purification and communication)
The bowing of the head has a humbling quality, generates a meditative state as the awareness is taken within, and the third eye is pointed to the heart centre.
Contra-indications, precautions:
Hyperthyroidism.
4. Maha Bandha: The Great Lock
Sanskrit root: Maha meaning great, supreme
Bandha meaning lock
Benefits:
All bandhas are engaged, and the entire nervous system is active while soothed
Supports an open and steady posture
Prana and apana harmonise (upward and downward flowing energies), creating a sense of stability and lightness all at once
All chakras are stimulated
Contra-indications, precautions:
Bandhas should be approached mindfully, because they can generate strong and intense physical reactions and states of being. It is important to stay aware of the onset of any physical or emotional discomfort/pain while applying them – especially with maha bandha.
THE BANDHAS IN PRACTICE
Mula Bandha:
The following practice is a gentle introduction to the root lock, to begin to connect with its energy and understand its function.
To begin, find a comfortable seated pose – cross-legged or kneeling down – and close your eyes. I always recommend using a pillow or block underneath the sitting bones to elevate the hips, and, in this practice, a form of surface under the hips may help with the contraction of the pelvic floor muscles. Once settled in the pose, bring your inner gaze down into the base of your spine and visualise the pelvic floor area, begin to connect with that part of the body.
Contract and relax the muscles of the perineum, let your breath flow without control, concentrate only on the movement of the muscles. Repeat a few times, then take a few moments to notice any sensations, as subtle as they may be.
Do the same as above, this time contracting the perineum for as long as comfortable before releasing. Again, let the breath be as natural as possible. While holding the contraction a little longer, pay attention to where you are felling the contraction the most: near to the back or the front of the perineum? Or in the centre? Repeat a few times, then sit in stillness and observe.
Finally, connect the breath to the movement: inhale with each contraction and exhale to release. See if you can lengthen your inhalations and slow down your exhalations, and synchronise each contraction and release of the muscles with the breath. Give yourself the time to feel all the muscles that make up the pelvic floor. After a few rounds, let go of the breath and the contraction. Observe.
Be very patient with yourself, it may take some time to get comfortable with this practice and/or to notice anything at all there. It will come with time and consistency.
NOTES
There are many schools of thought within the practice of yoga and its philosophy, everyone will have their own way of practising and preferences as to what and how it should be done. I am simply sharing from my own practice, which I love to explore; therefore, I am not super rigid nor very attached to any particular way of doing things as long as it resonates with me and I maintain a safe environment for myself and the people I guide. I encourage practitioners to continuously explore their own practice: the options are many and our bodies change all the time. I enjoy keeping things as light-hearted as possible.
Uddiyana Bandha:
The following practice is a gradual introduction to the upward-flying abdominal lock, to begin to connect with its energy and understand its function.
Come to standing, with the feet a little wider than hip distance apart and the feet pointed slightly outward. Stand up tall as you inhale, as you exhale through the mouth place your hands just above your knees (with the thumbs to the inside of the knees and the rest of the fingers pointed to the outside) and lean forward to completely empty the lungs. Keep the air out of the lungs (bahya kumbhaka, retention on empty), straighten the elbows to keep your spine straight, the chin slightly in towards the chest and the gaze towards the floor. Pull your belly in as much as you can, drawing the navel towards the spine, then come up releasing the abdominal lock; once you are standing up again, take a breath in and feel the effects. Repeat this two more times to get a feel of the movement.
For the second part of the practice, do the same thing as above but this time contract and release the abdominal muscles a few times before coming back up, to strengthen the abdominal muscles and becoming aware of all the muscles involve in the movement (front, sides and back). Do this three times, as above. Again, make sure the spine is straight: although we lean forward on the exhalation to help empty out the lungs, then we come back up slightly to keep the spine straight – arms straight. The knees are only slightly bent in a half squat position.
For the third part, this time stay in the retention for as long as possible while pulling the abdominal muscles in AND up underneath the ribcage, hollowing out the middle part of the upper body. Repeat this twice. Let go of the bandha as you come back up to standing and once you are in a full standing position, take a deep breath in followed by a slow long exhale. Keep yourself time between each round to feel the effects, the sensations – on the physical level, as well as energetically, emotionally and mentally.
NOTES
Be gentle and patient with yourself: the three exercises above are only a guidance, feel free to practise them on their own, and slowly work your way up to practising all three in one setting (or not :D).
Keep the breath easeful and fluid: come up before you feel an intense need to take a breath in.
Jalandhara Bandha:
This is a basic practice of the throat lock. It can be practised in many ways – in certain asanas, during pranyama, on its own or with other bandhas.
Come to a comfortable seated position, one that allows you to feel steady so that you can remain still for a little while. Sit on the edge of a support (block, cushion or books) to avoid sinking into the lower back and create length in the muscles along the spine, all the way to the crown of the head.
Place your hands on your knees, with the palms facing down, relax your shoulders away from your ears while the torso remains upright. Take a few deep breaths to settle fully into your seated pose.
Now, consciously slow down your breath: take deep inhalations followed by long exhalations. Do this a few times until you feel fully relaxed.
Exhale fully, inhale sit up tall; at the end of the inhalation, hold the breath in (antara kumbhaka) and gently bring your chin down towards your chest while also lifting your sternum towards your chin. Hold the breath in for as long as comfortable.
Before you feel a strong urge to exhale, lift your chin parallel to the floor again, realeasing jalandhara bandha. Exhale as slowly as possible, and take a few natural breaths. Be aware of what you are experiencing in your physical, intelectual, emotional bodies.
Repeat the above as many times as you wish to do so.
NOTES
Only the cervical spine is involved in the movement, keep the upper back straight and the shoulders wide and the heart open. Bringing the sternum towards the chin will help in maintaning the integrity of the torso – upright.
Stay gentle with yourself and with your breath: with practice the time of retention will increase naturally without forcing your body in a state that it is not yet ready to maintain. Over time the muscles of the back and neck will strengthen and relax, therefore reducing the amount of energy dedicated to the physical body; this, in turn, allows for the awareness to shift to the subtle body and for the practitione to ease and stay comfortably in the breath retention.
Keep the flow of prana fluid throughout the inhalations, exhalations and retentions.
Maha Bandha:
When all three main locks (mula, uddiyana and jalandhara bandha) are apllied, this is called the great lock.
Find a comfortable seated pose where you feel supported below the hips – I always recommend to sit on a cushion or block to elevate the hips and preventing the lower back to sink down.
You can choose to use the inhalation or the exhalation to guide you into maha bandha; it's entirely up to you what feels more natural to activate all three bandhas at the beginning. Once you feel comfortable with the action, experiment with holding the breath in or out of the lungs, and with maintaining the retention for different lengths of time. For this practice I am using the exhalation.
Bring your awareness to your breathing, to bring your awareness to the here and now.
Begin to exhale and contract the pelvis floor muscles inward and upward – inviting the energy to move towards the belly button.
Then pull the abdominal muscles towards the spine and under the ribcage – continuing the movement of the energy along the spine.
When you reach the end of the exhalation, gently bring the ching towards the chest – keep the lift of the chest that you created with uddiyana bandha.
To release, slowly bring the chin parallel to the floor, relax the abdominal muscles and finally the pelvic floor. Take a breath in.
Repeat as many times as you would like and stay in the retention for as long as you wish.
NOTES
Keep your breath smooth and fluid, avoid staying in the retention beyond your capacity; release the bandhas before you feel like you cannot stay in apnea comfortably. With practice, you will be able to increase your lung capacity and the hold time without putting your body under stress. For me, the practice of maha bandha and retention is a deeply relaxing and soothing experience.
I tend to engage the bandhas from bottom to top and release from top to bottom in general, other practitioners guide in different orders and sequences. Try it and experiment for yourself.
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