My Teacher Training Presentation
The application of the Bandhas very is subtle and
takes many years to master.
You should not be discouraged if you can’t find it
exactly the first time you try the exercise. Persevere and it will develop.
The more energy and focus you put into this area of
your practice the deeper and more meditative your practice will become.
The increased focus on your internal practice (antara
sadhana) as opposed to the external practice (bahya sadhana) takes much of the
striving, effort and aggression out of your time on the mat and will allow you
to have a safer, more pleasurable time at each yoga class you attend and leave
you feeling revitalised and refreshed after each session.
It could be argued that without Bandhas there is no
depth to asana practice. The bandhas give you the lift and strength while
actually doing each asana and, in the case of the Pattabhi Jois Ashtanga
system, gives the student the tools to undertake the sun salutations and also
the jump back/jump forward sequence performed between each seated asana
Traditionally, bandhas were classified as part of
mudras and were handed down by word of mouth from guru to disciple.
The Hatha Yoga Pradipika deals with bandhas and
mudras together and the ancient tantric texts also make no distinction between
the two.
Bandhas are extensively incorporated in mudra as
well as pranayama techniques.
However, their locking action, reveals them as a
fundamentally important group of practices in their own right.
The Sanskrit word for Bandha means to 'hold',
'tighten' or 'lock'.
These definitions precisely describe the physical
action involved in the bandha practices and their effect on the pranic body.
The bandhas aim to lock the pranas in particular
areas and redirect their flow into sushumna nadi for the purpose of spiritual
awakening.
Bandhas should first be practised and mastered
individually. Only then can they be beneficially incorporated with mudra and
pranayama practices. When combined in this way, they awaken the psychic
faculties and form an adjunct to higher yogic practices. However, it is
important to observe the contraindications.
Bandhas can increase organ function, improves
digestion and posture.
Bandhas allow energy to flow however, this is
technically something very subtle and therefore physical action and muscle
contraction are only a small part of bandha.
Mula Bandha and Uddiyana Bandha are the
two most important valves in Ashtanga Yoga.
Due to the combined effect of the
bandhas with the breath, firmness in the torso, length in the spinal column and
room for movement are created. Stability in the
torso is essential for powerful body movement.
Bandhas are a natural reflex for
powerful movement of the body. You can observe how
bandhas are activated on their own when you lift a heavy object. Gymnasts,
acrobats, bungee-jumpers, ballet dancers and other athletes know this power
house under various names and use it as an essential aid in their sport.
Energetically, the bandhas create
two opposing forces like the poles of a battery, between which energy can flow. Mula Bandha draws
energy towards the lower end of the spine, into the Muladhara Chakra; It stands
for the element Earth. Mula Bandha connects you with this earthed energy,
giving you firmness and stability. Uddiyana Bandha literally means „flying up“.
Uddiyana Bandha draws Prana (energy) out of it’s foundation, the Muladhara
Chakra, up through the spinal column. Uddiyana Bandha connects you with the
element air, the energy of the Anahata Chakra in the middle of the ribcage.
Uddiyana Bandha gives lightness, helping you to overcome the force of gravity.
Jalandhara
Bandha (throat lock)
Sit in padmasana or siddha/siddha yoni asana with the
head and spine straight. The knees should be in firm contact with the floor.
Place the palms of the hands on the knees.
Close the eyes and relax the whole body.
Inhale slowly and deeply, and retain the breath inside.
While retaining the breath, bend the head forward and
press the chin tightly against the chest.
Straighten the arms and lock them firmly into position,
pressing the knees down with the hands.
Simultaneously, hunch the shoulders upward and fotward.
This will ensure that the arms stay locked, thus
intensifying the pressure applied to the neck.
Stay in the final position for a few seconds to begin
with.
Do not strain.
Relax the shoulders, bend the arms and slowly release the
lock. Raise the head and then exhale.
Repeat when the respiration has returned to normal.
Jalandhara bandha can be held for as long as the
practitioner is able to comfortably retain the breath.
Maintain a count while retaining the breath and gradually
increase the count. This practice may be repeated up to 5 times.
Awareness:
Physical - on the throat pit and sensations connected with breath retention.
Spiritual -
on vishuddhi chakra.
Sequence:
This bandha is ideally performed in conjunction with mudras, bandhas and
pranayamas. If practised on its own, it should be performed after asanas and
pranayamas and before meditation.
Contra-indications:
People suffering from cervical spondylosis, high intracranial pressure,
vertigo, high blood pressure or heart disease should not practise jalandhara
bandha. Although the neck lock reduces blood pressure, long retention of the
breath strains the heart.
Jalandhara is
the first bandha to be taught as the effects are light and soothing. Refrain
from the practice if any vertigo or dizziness arises.
Benefits:
Helps to regulate the circulatory and respiratory
systems.
Decreased heart rate and increases breath retention.
Mental relaxation, relieves stress, anxiety and anger. It
develops meditative introversion and one-pointedness.
Helps to balance thyroid function and regulate the metabolism.
Practice
note: Do not exhale or inhale until the chin lock and arm lock
have been released and the head is fully upright.
If suffocation is felt, end the practice and rest. Once
the sensation has passed, resume the practice.
Note: The
Sanskrit word jalan means 'net' and dhara means 'stream' or 'flow'. One
interpretation of jalandhara bandha is the lock which controls the network of nadis
in the neck. The physical manifestation of these nadis is the blood vessels and
nerves of the neck.
An alternative definition is that jal means 'water'.
Jalandhara bandha is therefore the throat lock which holds the nectar or fluid flowing
down to vishuddhi from bindu, and prevents it from falling into the digestive
fire. In this way, prana is conserved.
Moola
Bandha (perineum contraction)
Sit in a comfortable meditative asana, preferably siddha/siddha
yoni asana, so that pressure is applied to the perineum
Close the eyes and relax the whole body.
Be aware of the natural breath.
Focus the awareness on the perineum
Contract this region by pulling up on the muscles of the pelvic
floor and then relaxing them.
Continue to briefly contract and relax the perineum region
as rhythmically and evenly as possible.
Breathe normally throughout the practice.
Stage 2: Continue to breathe normally; do not hold the
breath.
Slowly contract the perineum region and hold the contraction.
Be totally aware of the physical sensation.
Contract a little tighter, but keep the rest of the body relaxed.
Contract only those muscles related to the mooladhara region.
In the beginning the anal and urinary sphincters will
also contract, but as greater awareness and control is developed, this will minimise
and eventually cease. Ultimately, only one point of contraction will be felt.
Relax the muscles slowly and evenly.
Adjust the tension in the spine to help focus on the point
of contraction.
Repeat 10 times with maximum contraction and total relaxation.
Awareness:
Physical - at the point of perineal contraction.
Spiritual -
on mooladhara chakra.
Sequence:
Moola bandha is ideally performed in conjunction with mudras, band has and pranayamas.
If practised on its own, it should be performed after asanas and pranayamas and
before meditation.
Contra-indications:
This practice should only be performed under the guidance of a competent
teacher.
Moola
bandha raises the energy, and may precipitate hyperactivity. Do
not practise during menstruation.
Benefits:
Moola bandha bestows many physical, mental and spiritual benefits. It stimulates
the pelvic nerves and tones the uro-genital and excretory systems.
It is helpful in psychosomatic and degenerative
illnesses.
It relieves depression and promotes good health. It helps
to realign the physical, mental and psychic bodies in preparation
for spiritual awakening.
Moola
bandha is a means to attain sexual control. It may be used to
sublimate sexual energy for spiritual development (brahmacharya), or for
enhancement of marital relations.
Practice
note: Moola bandha is the contraction of specific muscles in
the pelvic floor, not the whole perineum. In the male body, the area of contraction
is between the anus and the testes. In the female body, the point of
contraction is behind the cervix, where the uterus projects into the vagina.
On the subtle level, it is the energizing of mooladhara chakra.
The perineal body, which is the convergence of many muscles in the groin, acts
as a trigger point for the location of mooladhara chakra. Initially, this area
is difficult to isolate, so it is recommended that ashwini and vajroli mudras
be performed in preparation for moola bandha.
Note: The
Sanskrit word moola means 'root', 'finnly fixed', 'source' or 'cause'. In this
context it refers to the root of the spine or the perineum where mooladhara
chakra, the seat of kundnlini, the primal energy, is located. Moola bandha is
effective for locating and awakening mooladhara chakra.
UDDIYANA
BANDHA
Standing
abdominal contraction
Stand erect with the feet about half a metre apart.
Inhale deeply through the nostrils.
Bend fotward from the waist and exhale all the air
through the mouth.
Empty the lungs as much as possible.
Hold the breath outside.
Keep the spine horizontal and bend the knees slightly.
Place the palms of the hands on the thighs just above the
knees, so that the knees are supporting the weight of the upper body. The
fingers can point either downward or inwards. Make sure the arms are straight.
In this position there is an automatic contraction of the
abdominal region.
Bend the head forward, but do not press the chin against
the chest.
Make a false inhalation, keeping the glottis closed and
expanding the chest, as though breathing in but not actually taking in air.
Straighten the knees.
This movement will automatically draw the abdomen upward
and inward towards the spine to form uddiyana bandha.
Hold this position for a comfortable length of time.
Do not strain.
Release the abdominal lock and relax the chest.
Raise the head and torso to the upright position.
Exhale slightly to release the lock on the lungs and
finally inhale slowly through the nose.
Remain in the standing position until the breath returns
to normal before beginning the next round.
UDDIYANA
BANDHA
Seated
abdominal contraction
Sit in siddha/siddha yoni asana or padmasana with the
spine erect and the knees in contact with the floor.
Place the palms of the hands flat on the knees.
Close the eyes and relax the whole body.
Inhale deeply through the nostrils.
Exhale fully.
Hold the breath outside.
Lean forward and press down on the knees with the palms
of the hands. Straighten the elbows and raise the shoulders, allowing further
extension of the spinal cord.
Practise jalandhara bandha, pressing the chin against the
chest.
Contract the abdominal muscles inward and upward.
Hold the abdominal lock and the breath outside for as
long as you can without straining.
Then release the abdominal lock, bend the elbows and
lower the shoulders.
Raise the head and then slowly inhale.
Remain in this position until the respiration returns to
normal, then begin the next round.
Breathing: Uddiyana bandha is performed with external
breath retention only.
Duration: Practise 3 rounds in the beginning and
gradually increase to 10 rounds over a few months as the system becomes
accustomed to the practice.
Awareness:
Physical - on the abdomen and breath.
Spiritual -
on manipura chakra.
Sequence:
Uddiyana bandha is easier to perform if preceded by an inverted asana. It is
ideally performed in conjunction with mudras, bandhas and pranayamas. If
practised on its own, it should be performed after asanas and pranayamas and
before meditation.
Precaution:
Uddiyana bandha is an advanced technique and should be attempted only under the
guidance of a competent teacher. It should be practised after attaining
proficiency in external breath retention, and jalandhara and moola bandhas.
Contra-indications:
Persons suffering from colitis, stomach or intestinal ulcer, diaphragmatic
hernia, major abdominal problems, high blood pressure, heart disease, glaucoma
and raised intracranial pressure should not perform this practice. It should
also be avoided during pregnancy.
Benefits:
Uddiyana bandha is a panacea for the abdomen. It stimulates the function of the
pancreas and liver and strengthens the internal organs. The digestive fire is
stimulated and the abdominal organs are massaged and toned. The adrenal glands
are balanced, removing lethargy and soothing anxiety and tension. It improves
blood circulation throughout the torso.
Uddiyana
bandha stimulates the solar plexus, which has many subtle
influences on the distribution of energy throughout the body. It creates a
suction pressure which reverses the energy flow of apana and prana, uniting
them with samana and stimulating manipura chakra.
Practice
note: Uddiyana bandha must be practised on an empty stomach.
The bowels should also be empty. Agnisara kriya is an excellent preparatory
practice.
Note: The
Sanskrit word uddiyana means 'to rise up' or 'to fly upward'. This practice is
so called because the physical lock applied to the body causes the diaphragm to
rise towards the chest.
Uddiyana is therefore often translated as the stomach
lift. Another meaning is that the physical lock helps to direct prana into
sushumna nadi so that it flows upward to sahasrara chakra.
Maha
Bandha (the great lock)
Sit in siddha/siddha yoni asana or padmasana with the
hands on the knees. The spine should be erect and the head straight. Close the
eyes and relax the whole body.
Inhale slowly and deeply through the nose.
Exhale forcefully and completely.
Retain the breath outside.
Successively perform jalandhara, uddiyana and moola band
has in this order.
Hold the bandhas and the breath for as long as is
comfortable without straining.
Then release moola, uddiyana and jalandhara bandhas in
this order.
Inhale slowly when the head is upright.
This is one round.
Keep the eyes closed, relax the body and let the breath
return to normal before commencing the next round.
Awareness:
Physical - on the perineal, abdominal and throat regions. Be aware of each
region for a few seconds.
Spiritual
-
on mooladhara, manipura and vishuddhi chakras. Be aware of each chakra for a
few seconds.
Duration:
Once proficiency is attained, increase by one round until 9 rounds can be
performed.
Sequence:
Maha bandha is ideally performed in conjunction with pranayamas and mudras. If
practised on its own, it should be done after asanas and pranayamas and before
meditation.
Precaution: Do
not attempt maha bandha until the other three bandhas have been mastered.
Contra-indications:
People suffering from high or low blood pressure, heart conditions, stroke,
hernia, stomach or intestinal ulcer, and those recovering from any visceral
ailment should avoid this practice. Pregnant women should also not attempt this
practice.
Benefits:
Maha bandha gives enhanced benefits of all three bandhas. It affects the
hormonal secretions of the pineal gland and regulates the entire endocrine
system. The degenerative and ageing processes are checked and every cell of the
body is rejuvenated. It introverts the mind prior to meditation. When
perfected, it can fully awaken prana in the main chakras. It leads to the
merger of prana, apana and samana in manipura chakra, which is the culmination
of all pranayamas.
Practice
note: Maha bandha can also be performed from utthanpadasana.
Note:
The
Sanskrit word maha means 'great'. Maha bandha is called the great lock as it
combines all the three bandhas in one practice.
….and finally
