Bandha translates to lock or seal, and are used in pranayama and asana practices with the purpose of directing or holding prana. There are three bandhas which are essential to receive the full benefits of asana practice and while also correcting your breath. These are Mula bandha (Pelvic lock), Uddiyana bandha (Abdomen lock), Jalandhara bandha (Throat lock) and also Maha bandha (The great lock, all three locks activated).
What are the bandhas?
The purpose of bandha is to unlock pranic energy, controlling and directing it into the 72,000 nadi energy channels of the subtle body. The three bandhas are:
Mula bandha (Pelvic lock)
Uddiyana bandha (Abdomen lock)
Jalandhara bandha (Throat lock)
Maha bandha (The great lock, all three locks activated)
Mula bandha (Pelvic lock)
Mula bandha, or Moola bandha, is the root lock and operates at the root of the body to seal in the prana internally in the body for uddiyana bandha to direct the prana upwards through the nadis. The mula bandha is located in the root of the spine at the perineum. Do not practice without guidance. Beneficial preparatory practice are Ashwini Mudra and Vajroli mudra.
How to practice Moola bandha?
This practice is an advanced yogic practice and should never be practiced without guidance and at least 5-12 months of advance Pranayama with breath retention. Note! Starting with Pranayama practice you are never practicing breath retention the first 5 months. Never practice while pregnant or as a beginner on your own.
1. Start sittin in Siddha Yoni asana, pressing your perineal or vaginal region with your heels.
2. Relax and get aware of you natural breath.
3. Start focusing on your root chakra.
You may also activate Jalandhara bandha at this point if you are comfortable with this practice.
4. Pull up the muscles of the pelvic floor, and relax.
5. Continue contracting.
7. Now, try contracting even harder and feel the movement against your heel.
8. Continue for about 10 more contractions before you relax.
Contraindications
Pregnacy
Hyperactivity
Hip issues
Benefits
Brahmacharya
Ulcers
Anal fissures
Pelvic infections
Asthma
Bronchitis
Artritis
Depression
Mooladhara chakra
Uddiyana bandha (Abdomen lock)
Uddiyana bandha is the lower abdominal lock. Both Uddiyana bandha and Mula bandha will help you to not only seal in the prana, but also and help to build a strong agni, internal fire. Practicing Uddiyana bandha might be easier in inverted asanas and you might want to begin your practice with Agnisar kriya pranayama. Remember to always practice on an empty stomach.
How to practice Uddiyana bandha?
This practice is an advanced yogic practice and should never be practiced without guidance and at least 5-12 months of advance Pranayama with breath retention. Note! Starting with Pranayama practice you are never practicing breath retention the first 5 months. Never practice while pregnant or as a beginner on your own.
Sit erect in Padmasana, placing your palms on your knees.
Make sure that your knees are in contact with the floor.
Breath in deep through the nostrils and exhale forcefully, making sure you are emptying your lungs from all air
Hold your breath retention in following steps.
Start leaning forward while pressing down on the knees with the help of the palms of the hands, straighten the elbows while raising your shoulders.
Activate Jalandhara bandha.
Activate your abs by pulling your stomach up and in.
Hold the lock without breathing.
Release and relax your elbows and shoulders.
Release Jalandhara bandha and look up slowly.
Breathe normally, before moving to the next round.
Practice 3-10 rounds.
Contraindications
Pregnancy
Colitis
Stomach or intestinal ulcer
Diaphragmatic hernia
High blood pressure
Heart disease
Glaucoma
Benefits
Digestion
Increases agni
Weight loss
Diabetes
Adrenal glanced
Anxiety
Tension
Blood circulation in your torso
Beneficial for Manipura chakra
Jalandhara bandha (Throat lock)
Jalandhara bandha is also known as the throat lock, which is often naturally practiced in many asanas when focusing on the dristi. This lock will stop the prana from rising above your neck and escaping. Practice after finishing your asana and pranayama practice.
How to practice Jalandhara bandha?
This practice is an advanced yogic practice and should never be practiced without guidance and at least 5-12 months of advance Pranayama with breath retention. Note! Starting with Pranayama practice you are never practicing breath retention the first 5 months. Never practice while pregnant or as a beginner on your own.
Sit erect in Padmasana, placing your palms on your knees.
Make sure that your knees are in contact with the floor.
Take a slow, deep inhale and hold your breath. (Or practice with external breath retention!)
Now, bend your head forward while pressing your chin towards your chest.
Start leaning forward while pressing down on the knees with the help of the palms of the hands, straighten the elbows while raising your shoulders.
Hold the lock while retaining your breath.
Release and relax your elbows and shoulders.
Release Jalandhara bandha and look up slowly.
Breathe normally, before moving to the next round.
Practice up to 5 rounds.
Contraindications
Pregnancy
Cervical spondylosis
High intracranial pressure
Vertigo
High blood pressure
Heart disease
Benefits
Thyroid
Metabolism
Reduces blood pressure
Regulates the circulatory system
Respiratory systems.
Stress
Anxiety
Maha bandha (All three locks activated)
Maha bandha is called the great lock and combines the activation of all bandhas. All three bandhas should be mastered before trying Maha bandha.
How to practice Maha bandha?
This practice is an advanced yogic practice and should never be practiced without guidance and at least 5-12 months of advance Pranayama with breath retention. Note! Starting with Pranayama practice you are never practicing breath retention the first 5 months. Never practice while pregnant or as a beginner on your own.
Sit erect in Siddha Yoni asana, placing your palms on your knees.
Start relaxing, inhaling and exhaling deep breaths through your nose.
Exhale fast though your mouth, completely emptying your lungs.
Hold your breath (external breath retention).
Activate Jalandhara bandha.
Activate Uddiyana bandha.
Activate Mula bandha.
Hold your breath for as long as you are comfortable.
Release Mula bandha.
Release Uddiyana bandha.
Release Jalandhara bandha.
Take a deep breath in and go back to your normal breath.
Repeat up to 9 rounds.
Contraindications
Pregnancy
Cervical spondylosis
High intracranial pressure
Vertigo
High/Low blood pressure
Heart disease
Hernia
Lack of body awareness
Benefits
Awareness of the whole body
Hormonal balance, Thyroid
Metabolism
Reduces blood pressure
Regulates the circulatory system
Respiratory systems.
Stress
Anxiety
Mooladhara chakra
Manipuri chakra
Vishuddhi chakra
Internal winds: Prana, Apana and Samana in agni mandal
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