[toggle title_open=”About Locks/Bandha” title_closed=”About Locks/Bandha” hide=”yes” border=”no” style=”default” excerpt_length=”0″ read_more_text=”Read More” read_less_text=”Read Less” include_excerpt_html=”no”]

Bandhas are locks that we create within our bodies. The Sanskrit word for bandha means to “hold”, “tighten” or “lock.” These locks gather up energy which would otherwise be dispersed. Bandhas have an effect on the physical and psychic body. It is said that by locking or contracting certain muscles on the physical level a subtle process of unlocking goes on simultaneously on the mental and energetic level. They are associated with energy centers in the spine and brain.
They are practiced together or individually at specific times during asana, pranayama, mudra, visualization, and meditation practice.

There are four bandhas: Jalandhara, moola, uddiyana and maha. Maha is a combination of the first three.

[/toggle]

The Great Lock

Maha bandha - Satya Live yogaMaha Bandha - The Great Lock

  • Sit in a comfortable seated position with the spine, neck and head aligned.
  • Place the palms of the hands on the knees.
  • Inhale and exhale fully.
  • Retain the breath out and successively perform jalandhara, uddiyana and moola bandhas.
  • Hold the bandhas and the breath out for as long as comfortable.
  • Then release in the reverse order - moola, uddiyana and jalandhara bandhas.
  • Once the head is upright, inhale slowly.

[tabs style="default"]

[/tabs]

Perineum Contraction – Moola bandha

Moola BandhaMoola Bandha Satya Live yogaMoola Bandha Satya Live yoga

  • Sit in a comfortable seated position with the spine, neck and head aligned.
  • Focus on the perineal/vaginal region.
  • Contract the region by pulling up on the muscles of the pelvic floor and relaxing them.
  • Continue to briefly contract and relax this region as rhythmically and evenly as possible.

[tabs style="default"]

[/tabs]

Abdominal Contraction – Uddiyana Bandha

Uddiyana BandhaUddiyana Bandha - Satya Live Yoga

  • Stand with the feet shoulder width apart.
  • Inhale deeply.
  • Bend forward from the waist and exhale fully out the mouth.
  • Position the spine horizontal to the floor, bend the knees slightly and rest the hands on the thighs to support the weight of the upper body.
  • Take a false inhalation, keeping the glottis closed and expanding the chest, as though breathing in but not actually taking in air.
  • Straighten the knees and hold the position for as long as comfortable.
  • Release the abdominal lock, relax the chest and raise the head and torso upright.
  • Exhale slightly to release the pressure from the lungs then inhale slowly through the nose.

[tabs style="default"]

[/tabs]

Throat lock – Jalandhara Bandha

Jalandhara BandhaJalandhara bandha - Satya Live Yoga

  • Sit in a comfortable seated position with the spine, neck and head aligned.
  • Place the palms of the hands on the knees.
  • Take a slow and deep inhalation and retain the breath.
  • Lower the chin to the chest and draw the chin in a little, so the back of the neck stays long.
  • Straighten the arms and press on the knees.
  • To intensify the lock, simultaneously, hunch the shoulders upward and forwards.
  • Hold for as long as comfortable, then relax the shoulders, bend the arms, raise the head and exhale.

[tabs style="default"]

[/tabs]