Section Six – Bandhas

Section Six –

Bandhas

The Bandhas are perhaps one of the most difficult aspects of yoga practice to grasp. Although we may be able to feel them physically, they are both energetic and physical. Bandhas should be practised and mastered individually before putting them together along with mudra and pranayama. This is one of the main reasons why, as teachers we should personally practice them for some time before teaching them to our students.

The word Bandha in Sanskrit means to “lock” or “tighten”. Physically we can feel this in our bodies. However, in the energy systems of yoga, bandhas are locks which redirect energy for spiritual awakening. We are after all not just physical beings, we are made up of thoughts and emotions and we all have some sense of spirituality, or a connection to an original source, be it scientific of spiritual.

Mula Banda/Root Lock

“One makes the Apana, which goes downwards, go up by contracting forcefully. This is called Mulabanda”

Hatha Yoga Pradipika

Prevents the downward flow of energy and stabilise the pelvis and the spine.

 Sit upright in a comfortable seated meditation pose use props for support.  Allow the spine to feel long but recognise the natural curves.  Heel pressed into perineum.  Contract the muscles around the pelvic floor, lift and tighten.  Hold the contraction.  Release slowly when ready.

Contraindications: Menstruation, anxiety.

Uddiyana Bandha/Abdominal Lock

“With the use of this bandha, the great bird prana is made to fly up”

Hatha Yoga Pradipika

Directs the upward flow of energy, allows a stronger connection to the core muscles and hip flexors and stimulates the digestive fire.  Full bandha to be practiced on an empty stomach.  Sit upright in a comfortable seated meditation pose use props for support.  Allow the spine to feel long but recognise the natural curves.  Heel pressed into perineum.  Place the palms of the hands flat on the knees.  Close the eyes and relax the whole body.  Exhale fully, contract the abdominal muscles inward and upward.

 Lower chin to chest “Jalandhara Bandha”.  Retain the breath outside the body for as long as you can with no straining.  Then release the abdominal lock.  Lift the chin from the chest and inhale.  This can be repeated once comfortable breathing has returned.

Contraindications: Pregnancy, abdominal problems and recent surgery, high blood pressure, heart disease, eye issues and glaucoma .

Activity

Practice teaching Mula Bandha.

Jalandhara Bandha/Throat Lock

“After contracting the throat, place the chin firmly on the heart. This is called Jalandhara Bandha. It destroys old age and death”

Hatha Yoga Pradipika, Svatmaram

Encourages mental relaxation, relieves stress, anxiety and reduces anger. Bring balance to thyroid function and helps to regulate metabolism. Helps in the development of a meditative state.  Sit upright in a comfortable seated meditation pose, use props for support.  Allow the spine to feel long but recognise the natural curves.  Place the palms of the hands flat on the thighs.  Close the eyes and relax the whole body.  Inhale slowly and deeply and retain the breath inside.  As you retain the breath lower chin towards the chest as the chest lifts to the chin with the shoulders hunched.  Press the hands into the thighs firmly.  Keeping the breath inside the body for as long as is comfortable, do not strain.  When ready relax the arms and shoulders, lift the chin form chest and inhale.  This can be repeated when comfortable breathing has returned.

Contraindications: Cervical (neck) conditions such as spondylitis, high blood pressure, vertigo, anxiety, heart disease, high intercranial pressure, pregnancy.

Activity

Practice teaching Uddiyana Bandha.

Pada Bandha/Foot Lock

Creates balance and stability, strengthens the arches of the feet. Allows the lower body to feel more engaged and grounded.

 Standing upright in Tadasana/ Mountain pose or Samasthiti / to be present, to start again, rooted, balanced.  Pick up the toes and root down through the mound of the big and little toe equally.  Connect with the heel pressing into the ground.

 Place the toes back down one by one “spreading” them wide.  Lift the inner arches and ankles as if trying to “place two fingers under the arch”.  Ensure that you neither “roll in “or “roll out” too much .

 Feel the weight is evenly distributed in the foot.  Feel the shins engage and the thigh bones lift.

This is one of the more minor bandhas however it can have quite dramatic results mainly in standing poses.

Activity

Practice teaching Pada Bandha.

Using Bandhas in Vinyasa

In yoga we use pranayama/breath control to cultivate and direct prana/energy around the body. From breath comes bandha so without an awareness and development of the breath there can be no bandha.

As mentioned above bandhas are generally practiced seated, thus helping us to move closer to the ultimate sate of Samadhi/ bliss state from Dhyana / mediation. However, when we move in asana they can not only continue to move energy upwards and create a focal point for concentration. They can also help to create a physical “lifting” creating an internal support for the spine and core muscles. This can have the affect of making us feel “lighter” whilst simultaneously allowing us to feel “firmer”. In vinyasa practice we only really connect with the idea of a “half” bandha. Using teaching points such as “draw the lower belly towards spine as if practicing Uddiyana bandha “or “lift up through the pelvic floor muscles as if to practice mula bandha. Teachers trained in Ashtanga Vinyasa Krama or certain other yoga lineages will have more knowledge and be more used to teaching the bandhas in Vinyasa, for now “the idea” or “feeling “of tightness maybe enough for most students to understand. Ideally the bandhas should be practiced on their own as above before introducing them into the class.