YOGA BANDHAS

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Bandha is a Sanskrit word related to our English words "band","bind", "bond" and "bound." They are particular actions involving pressure or strain on the muscles. Each bandha is a lock, meaning a closing off of part of the interior body. These locks are used in various pranayama and asana practices to tone, cleanse and energize the interior body and organs. 

The three important bandhas are:

• Jalandhara Bandha - Chin Lock

"Jala" means 'net' and "Dhar" means 'to hold'. In this bandha the network of energy channels or nadis of the body is locked. This bandha is also known as chin lock.

• Moola Bandha - Anal Lock

"Moola" means 'root' or 'source' in Sanskrit. The other meaning of moola is also 'anal'. In this yoga bandha anal lock is performed.

• Uddiyana Bandha - Abdominal Lock

In Sanskrit, "Uddiyana" refers to 'flying'. In this bandha the diaphragm is raised up to the thoracic region.

ALSO SEE : YOGA ASANAS(POSES)

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Jalandhara Bandha - Chin Lock

"Jala" means 'net' and "Dhar" means 'to hold'. In this bandha the network of energy channels or nadis of the body is locked. This bandha is also known as chin lock.

Sequence:

1. Sit down on the floor.
2. Assume Padmasana, keeping your head and neck erect.
3. Keep your palms on the corresponding knees facing outwards.
4. Exhale completely.
5. Take a long and deep breath, raising your chest as you breathe in.
6. Hold your breath for about 10 seconds.
7. Raise your chin to the maximum limit without tilting your head.
8. Slowly bend forward and push your neck and head towards the chest.
9. Contract your throat and neck muscles simultaneously.
10. Lower your chin slowly and place it on the jugular notch.
11. Press your chin firmly down.
12. Keeping your back up and straight, continue to contract the neck and throat muscles.
13. Concentrate your gaze on the tip of your nose.
14. Continue holding your breath with the chin lock as long as you comfortably can.
15. Raise your chin first and then your neck and head and then return to erect sitting posture.

 

Caution:

• Patients suffering from pressure problems should not perform this bandha.
• If you have breathing problems, do not do Jalandhara bandha.

Benefits:

• The bandha is beneficial to thyroid and parathyroid glands.
• Regular practice of the bandha can get rid of a double chin.
• Blood circulation in the throat and adjacent region is increased.
• People with throat problems can apply this bandha for treatment.
• Spinal nerve centers are stimulated.

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Moola Bandha - Anal Lock

"Moola" means 'root' or 'source' in Sanskrit. The other meaning of moola is also 'anal'. In this yoga bandha anal lock is performed.

 

 

Sequence:

1. Sit down on the floor.
2. Come into Siddhasana.
3. Your left heel should press against the perineum.
4. Look in front.
5. Exhale slowly.
6. Contract your abdomen to lock the anal opening.
7. Immediately contract the external and the internal sphincter muscles strongly.
8. Simultaneously draw the sphincter muscles up.
9. Intensify the contraction process.
10. Hold the contraction for 10 seconds.
11. Slowly exhale and relax the sphincter muscles.
12. You can start with five rounds and then increase by one per week to raise the turns to 10 times. 

Benefits:

• Urogenital disorders get cured with this bandha.
• This yoga bandha is beneficial for piles, fistula and prostatic hypertrophy patients.
• The pelvis and organs of this region can benefit from Moola bandha.
• Blood supply to the pelvic region gets augmented.
• Rectal prolapse is prevented.

 

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Uddiyana Bandha - Abdominal Lock

In Sanskrit, "Uddiyana" refers to 'flying'. In this bandha the diaphragm is raised up to the thoracic region.

Sequence:

1. Stand erect with your feet fairly apart.
2. Bend your head and trunk forward.
3. Bend your knees forward.
4. Place your hands on your thighs.
5. Grasp the thighs a little above the knee.
6. Raise your head and relax your abdominal muscles.
7. Exhale completely with force.
8. Simultaneously contract the abdominal muscles.
9. Hold your breath and do not let any air into your lungs.
10. Press your hands gently on the thighs and perform 'mock inhalation'. Keep your glottis closed to prevent air from flowing into your lungs.
11. Expand the thoracic cage and raise the ribs quickly followed by relaxation of abdominal muscles.
12. When the ribs rise, your relaxed diaphragm will also move upwards.
13. At the same time, the abdominal front muscles get sucked inwards and up towards the ribs. As a result the thoracic cavity vacuum is automatically filled up.
14. A deep depression takes place in the relaxed abdominal wall. The abdomen assumes a hollow concave shape.
15. Concentrate on the solar plexus.
16. Hold on to this position without any air in the lungs for as long as you comfortably can.
17. Inhale slowly and deeply to bring the chest and abdomen back to its original shape.
18. Return to the starting position by straightening your head, trunk and legs.
19. Take rest for about 15 seconds between two rounds.
20. You can perform three rounds of the bandha.

 

Caution:

• Menstruating and pregnant women should not perform this bandha.
• High blood pressure and heart patients should not perform this yoga bandha.

Benefits:

• It strengthens the abdominal muscles and diaphragm.
• The lung capacity increases with practice of Uddiyana bandha.
• Your abdominal muscles become more resilient.
• Uddiyana bandha tones up the solar plexus - the root locations of all the nerves.
• The coordination between voluntary and the involuntary nervous systems improves.
• Blood circulation to the abdominal muscles increases.
• Vital organs such as heart, stomach, liver, pancreas, spleen, kidneys, gall bladder, the transverse colon, get massaged and thus their performance gets enhanced with this yoga bandha.
• Increased mobility of the diaphragm helps you take deeper and fuller breaths.

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Baddha Padmasana - Locked Lotus Pose

"Baddha" means 'locked' or 'bound' and Padmasana is the Lotus Pose. In this pose the arms and legs are locked to provide steadiness.

Sequence:

1. Sit in the Padmasana posture.
2. Bring both feet higher on the thighs close to the groin.
3. Stretch your right hand behind the back until it reaches the left hip.
4. Lean forward and twisting your trunk catch the big toe of the right foot placed on the left thigh.
5. Sit erect and maintain this posture for a few seconds.
6. Stretch your left hand behind the back and hold the big toe of the left leg, in a similar manner as above.
7. Again sit erect and hold the position.
8. Keep the spine, neck and head erect in a straight line.
9. Both your arms and legs will be locked at this stage.
10. Both the knees should be touching the ground.
11. Now pull in your stomach and try to bring the shoulder blades close together.
12. Look straight ahead and breathe normally.
13. Hold this posture for 10 seconds or as long as you are comfortable.
14. Slowly release the grasp of your hands on the toes.
15. Unlock the two legs and stretch them out in front.
16. Sit in a normal position and relax.
17. Alternate the legs and practice the posture again.

Caution:

• Pregnant woman should not practice this pose.
• Baddha Padmasana should be practiced only if you have mastered Padmasana.

Benefits:

• The pose alleviates shoulder and back pain..
• The posture increases flexibility of the legs.
• The pose helps correct bad posture by removing abnormal spinal curvature.
• Practicing the asana several times a day brings relief to people with varicose veins.
• Practicing Baddha Padmasana increases flexibility of joints of the shoulders, elbows, wrists, lower back, hips, knees, ankles and toes.

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