Bandha is a Sanskrit word meaning ‘to lock’ or ‘to bind together.’ They are advanced practices. Hence, these mechanisms must be learnt from a knowledgeable and experienced yoga teacher.

Before we begin, a word of caution: Beginners must not practise these techniques.

Yoga Bandhas

Bandhas are nothing but muscular locks that direct the flow of prana [vital energy] in specific areas of the body and prevent its dissipation. They are practised along with mudras [finger postures] to arouse the sleeping Kundalini Shakti [cosmic reserves] that lie coiled in a dormant state in the pelvic floor at the base of the spine. Bandhas direct Kundalini Shakti through Sushumna Nadi or the spinal cord into Sahasrara Chakra located in the crown of the head. When this is achieved the practitioner experiences a state of Samadhi—a super conscious experience when the Jeevatma unites with Paramatma [Supreme Being] and one experiences infinite bliss.

On energetic level, bandhas unite prana [upward flow of energy] and apana [downward flow of energy]. On a physical level, bandhas massage internal organs, improve circulation, increase vitality, alleviate stress and slow down ageing. They develop stability and lightness in the torso, prevent outward flow of energy, irrigate the nadis [energy channels] and promote physical, mental and spiritual strength.

Bandhas are practised during kumbhaka or retention of breath. Kumbhaka is conscious holding of the breath without causing strain to the respiratory and nervous systems. It is done after inhalation and also after exhalation. Kumbhaka allows the mind to penetrate deep within and relaxes all the vital organs.

Caution

The practice of bandhas should be avoided by anyone with cardiac problems, high or low blood pressure, fever, asthma, headache, hernia, ulcers, during menstruation and pregnancy. It should not be practiced until a minimum of six months after any surgery.

There are three types of bandhas., namely Jalandhara bandha [chin lock] involving the neck muscles, Uddiyana bandha [abdominal lock] involving abdominal muscles and Mula bandha [anal lock] involving the muscles around the perineum or the buttocks.

To venture into the practise of bandhas make sure you fulfil the following prerequisites:

• Mastery of puraka or inhalation and rechaka or exhalation. The prolongation of these processes must be consistent, smooth and with a rhythm.
• Mastery of kumbhaka or retention of breath. One must be able to exhale steadily or inhale deeply after kumbhaka.
• Mastery of antara and bahya kumbhaka. Antara kumbhaka is retention of breath after inhalation and bahya kumbhaka is retention of breath after exhalation. It is necessary to master retention of breath on inhalation before learning and practicing retention of breath on exhalation.

MULA BANDHA

The Sanskrit word mula means root or source. Mula bandha is contracting the anal sphincter muscles in the pelvic floor and lifting them vertically towards the navel. This bandha prevents apana to flow downwards and outside the body. To practice mula bandha, sit in a cross legged position with your back straight. Inhale deeply and hold your breath [antara kumbhaka]. Contract and draw your anal muscles inwards and upwards as if you are stopping the urine stream. Stay for 5 – 10 seconds. Exhale steadily and release the bandha. This bandha can be also done after bahya kumbaka. Mula bandha can be engaged in tadasana, urdhva dhanurasana, ustrasana, paschimottanasana. The yogis have described mula bandha as an attempt to reach the true source or mula of creation.

Caution

Many people find this bandha difficult because of the tight pelvic floor muscles. It requires inward focus and patience to locate the muscles and to hold it for few seconds.

Benefits of Mula Bandha

Mula bandha locks and distributes energy in the pelvis. The digestive, excretory and reproductive systems are strengthened with this. Also, relieves constipation, piles, prostate, menstrual and menopausal problems.

UDDIYANA BANDHA

The Sanskrit word uddiyana means to rise up or to fly upward. Uddiyana bandha can be practiced in a standing as well as sitting position. It is easier to learn this bandha in the standing position. To practice uddiyana bandha, stand with your legs one foot apart. Bend your knees, lean little forward and place your palms on your thighs with your elbows slightly bent. Lower your head bringing your chin down as in jalandhara bandha. Inhale deeply and exhale quickly with a force to empty your lungs. Hold your breath and draw the abdominal muscles inwards and upwards towards your spine. Maintain this abdominal grip and keep your face and chest relaxed. Maintain this position for 5 – 15 seconds or as long as you can. Release the bandha, soften your abdomen, inhale slowly and come back to the upright position. Repeat it few times. Those with low back pain can practice uddiyana bandha in the sitting position.

Caution

Perform this bandha on an empty stomach, during bahya kumbhaka, or retention after exhalation. Avoid this bandha if you are unable to practise bahya kumbhaka.

Benefits of Uddiyana bandha

Uddiyana bandha binds energy in the abdomen as well as the entire the spinal column. This bandha stretches the diaphragm improves its flexibility, enhances lung functions and also promotes youthful exuberance. It eliminates accumulated toxins, reduces excess abdominal fat, stimulates digestive organs, and relieves back pain. Patients of diabetes and dyspepsia can be particular beneficiaries. The ancient yogis have described this bandha as ‘a lion that kills the elephant named death.’

To achieve transcendental awakening, a devoted yogi must engage in the practise of bandhas and mudras. However, it may take several years to perfect maha bandha which is the practise of three bandhas together. By mastering maha bandha, the practitioner can be at the crossroads of destiny and left to choose between bhoga [enjoyment of worldly pleasures] or yoga [uniting self with the divine]. The unskilful use of the maha bandha can also have a negative impact. Hence, to have it work for you instead of against you, it is crucial to learn and practise it from an experienced teacher. Divine equanimity and detachment can be experienced with this pattern from unconscious to enlightenment with practise of bandhas and mudras.

JALANDHARA BANDHA

The sanskrit word jalan means net and dhara means stream or flow. To practice jalandhara bandha, sit in a comfortable position in siddhasana, padmasana or sukhasana with your back upright. Broaden your chest. Inhale deeply and hold your breath [antara kumbhaka]. Gently move your head and chin downwards towards your chest. Keep your face, shoulders, throat and chest relaxed. Do not over stretch or force the chin downwards. As flexibility improves, the chin reflexively moves further down and the jaw bones get closer to the collar bones. Close your eyes and focus on the centre of your forehead, known as the third-eye region. Maintain the focus and position for 5 – 10 seconds. Release the bandha, exhale slowly and move your head to a neutral position. This bandha can be also done after bahya kumbhaka. This bandha is naturally engaged in semi-inverted and inverted asanas such as sethubandhasana, sarvangasana and halasana.

Caution

People suffering from cervical spondylosis or vertigo should avoid jalandhara bandha.

Benefits Jalandhara bandha 

Jalandhara bandha binds the energy in the head, throat and chest. It clears the nasal passages, refreshes the brain, nourishes the heart, removes tensions from neck and strengthens the vocal cords and thyroid gland. It relieves sinusitis, headaches and insomnia.

The post Awaken your dormant shaktis with yoga bandhas appeared first on Complete Wellbeing.

Getting in the pose:

1. Place a folded non-slip yoga mat few inches away from the wall. Cover it with a soft blanket. To get into ardha sirsasana, kneel on the floor, lean forward and place your forearms on the blanket, with elbows shoulder width apart. Interlace your fingers. Your forearms, wrists, and fingers form the framework for the head. Place the crown of your head on the blanket and snuggle the back of the head against your open palms. Focus on grounding your head and stay in this position for 10 – 30 seconds.
2. Inhale and straighten your knees, with toes curled in, walk your feet closer to your head. Your hips will be raised and front torso extended. Balance your weight on your head and hands, and lighten your legs. Do not move your head or your hands. Stay steady for few seconds and breathe evenly.
3. Exhale and lift both your feet off the floor. When you lift one leg at a time, there is possibility of causing pain in the neck. Bend your legs and place your feet on the wall behind. Adjust and straighten your spine.
4. Straighten and stretch your legs towards the ceiling. Rest your hips and legs on the wall. For the first few months of your practice you will need the wall for support. When you develop the control and confidence, you can move your legs gently away from the wall and balance without wall support. When you feel uncomfortable, come out of the pose immediately.

Beginners must practise standing, reclining and semi-inverted asanas for several months to improve awareness, stability and control before attempting sirsasana. Sarvangasana must be practised before sirsasana to strengthen the upper body, remove stiffness from the thighs and hips and improve mind-body control. Props such as the wall, chair and blankets provide better alignment, comfort and balance.

The ancient sages practised sirsasana for 2 –3 hours. But for us modern yogis, sirsasana must be initially practised for 1 – 2 minutes and the time can be gradually extended to 10 minutes depending on your body and mind condition. Most of the weight [about 70 per cent] must be balanced on the head and not on the arms. The arms form the framework for the head. If the weight is on the forearms, muscular tension builds in the arms causing strain and instability. Sirsasana must be learnt and practised with the guidance of a competent yoga teacher.

On regular practice of sirsasana…

• The brain is massaged and flooded with oxygenated blood. Both sides of this vital organ are energised and its functions are enhanced.
• Amrita, the nectar of good health and longevity, is retained in the brain, providing youthful vitality even during old age.
• The heart is completely relaxed as the venous [impure blood] return from the lower half of the body is smooth and steady without stagnation.
• Diaphragmatic breathing during sirsasana generously ventilates the lungs, removing all the blocks from the air passages. It helps to relieve cold, asthma or bronchitis.
• The pituitary and the pineal glands are stimulated and energised. This ensures that they secrete sufficient hormones for the systems to function efficiently. You feel energetic through the day and sleep sound at the night.
• The arteries and veins get relaxed thereby blood flow is smooth and steady in the vessels.
• Exchange of gases, nutrients and waste, between the cells and the blood vessels become more efficient.
• The spine becomes flexible and healthy, abdominal and pelvic organs function well.
• It helps to reduce stress, migraine and tension headaches.
• The digestive fire is increased, toxins are removed, excess body weight is reduced.
• Metabolism increases, ageing slows down and the ill effects of ageing are reduced. It also strengthens the immune system.
• The mind is in the present moment—calm and peaceful. There is no dullness, confusion, anxiety or depression.
• The mood is enhanced—from dullness to freshness, sadness to happiness.
• There is deep awareness, sensitivity, high motivation and will power.
• There is comfort, courage, confidence, contentment, and lasting bliss.

Who should avoid

If you have uncontrolled high blood pressure, retina problems, cataract or conjunctivitis, headache, insomnia or vertigo then avoid this asana. Also due to the anti-gravity nature of the asana it should be avoided during menstruation and pregnancy as well as after aerobic exercise.

Most people find sirsasana difficult because they cannot lift the weight of their thighs and hips against the force of gravity. For many people, the main apprehension in attempting this asana is the fear of going upside down. This fear can be overcome with the guidance of a competent teacher. Sirsasana can uplift your spirits tremendously. So whenever you’re feeling low, just look on the upside!

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