Week 2

Bandha

The word bandha means lock.  Bandhas are internal muscular holds used to generate heat; tone, cleanse and energize the interior body and organs; and to focus energy.  These locks are used in various pranayama (yogic breathing) and asana (yoga pose) practices.

There are three types of bandhas: Mula Bandha - root lock, Uddiyana Bandha - abdominal lock, and Jhalandara Bandha - throat lock.  When all three bandhas are activated at the same time, it is called Maha Bandha, the great lock.

To perform Mula Bandha, exhale and access your pelvic floor (the space between your pubic bone and tailbone).  Gently pull it upward toward your belly button.  This action is like that of kegel exercises, or stopping the flow of urine.

While holding this lock, continue to breathe.  engaging mula bandha during asanas adds to the concentration and the integrity of the poses.

To perform Uddiyana Bandha, exhale completely and then draw the abdomen in and up without inhaling.  To unlock, relax the abdomen and inhale.

While holding this lock, expand the diaphragm during inhalation.  You will feel pressure throughout the abdomen with each breath - this is a good thing.  This bandha naturally massages and cleanses the abdominal organs, and the gentle pressure from the breath intensifies this therapy.

Because of the contracting and lifting movements in both the mula bandha and uddiyana bandha, they are complimentary and should be performed together, if possible.

To perform Jhalandara Bandha, sit in a comfortable cross-legged position.  Partially inhale, and then hold the breath.  Drop your chin about halfway to your chest.  Pull the chin back, so that the neck is in line with the spine.  Drop the chin as close to the chest as possible.  Hold the breath only as long as is comfortable for you.

This lock is  performed passively during inversions such as bridge and shoulder stand.

**Never perform an action that doesn't feel right for your body.**

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