Emotion always has its roots in the unconscious and manifests itself in the body.  ~Irene Claremont de Castillejo

Bandhas

Introduction into Bandhas

Bandhas are energetic locks that contain the prana in the torso and concentrate it in the three main energy channels (nadis) of the body. Bandhas can be performed in a physical and external manner engaging the skeletal muscles; it can also be felt as a subtle and internal energetic process.    Bandhas are practiced individually at first, and then they can be incorporated with asanas, pranayamas and eventually mudras.  They should always be introduced by an experienced teacher who observes the students’ proficiency before the student works alone.  Below are examples of the major Bandhas.

Mula Bandha

Mula bandha is one of the three “locks” used in hatha yoga to locally contain the flow of energy or prana. The three bandhas are typically used in advanced pranayama, but mula bandha can be effectively employed in asana practice. 

To engage mula bandha, exhale and contract the muscles between the pubic bone and the tailbone, pulling the perineum up in towards the abdomen. As you pull the pelvic floor up, feel the lower deep abdominal muscles engage and pull towards the spine. Initially you will need to contract the anus and the genitals, but over time work on relaxing these areas and isolate the perineum (the space between the anus and genitals). Mula bandha can be engaged from 15 to 100 percent of the contraction and can either be held for as long as possible or used by rhythmically engaging and releasing the contraction with the breath. Do not strain while holding, or hold the breath in or out when engaging mula bandha.

Jalandhara Bandha

 To practice Jalandhara Bandha, come into a comfortable cross-legged seated position with the palms facing down on top of the knees. Let the spine be long, the shoulders relaxed down and the sternum lifted.   Let the eyes softly close and the breath slow and deepen.    Take a slow deep inhale to two thirds of your lung's capacity and hold the breath in.    Drop the chin to the chest and draw it in so the back of the neck stays long and does not round. Let the shoulders roll very slightly forward to deepen the lock in the throat, but keep them soft.

Hold the abdominal lock for as long as comfortable, without strain.    To release, bring the chin up first and very slowly take a breath in through the nose.    Take a few slow deep breaths in and out and allow your breath return to normal before practicing additional rounds

Third Lock

To practice Uddiyana Bandha, come into a comfortable siddhasana or sukhasana cross-legged seated position with the palms facing down on top of the knees. Let the eyes softly close and the breath slow and deepen.   Quickly exhale all of the breath out through the nose, lean forward, press the palms into the knees, and engage the abdominal muscles to strongly pull the belly in and up under the ribcage.   Hold the breath as you hold the abdominal lock for as long as comfortable.   To release, soften the abdominal muscles, lean back and very slowly take a breath in through the nose.   Take a few slow deep breaths in and out and let your breath return to normal before practicing additional rounds.   Begin with practicing slowly and with a few round before building up.