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Bhandas
There are a variety of techniques in yoga that helps us activate and increase the energy flow in our bodies:
-- Excercise and movement which opens paths in the body and causes the glands to secrete
-- Receiving the energy contained in the breath
-- Opening ourselves to receive Divine energy by opening up our chakras and our mind
-- Allowing our innate energy to flow through blocks ("bhandas")
Bhandas are body locks or muscular contractions applied for the channeling and retention of Prana. The movements we make through bhandas align the body so the energy can flow easier and be released up the spine (not downward). Generally, the locks are applied while holding the posture in a relaxed manner after completing a yoga exercise-- creating a space for movement of energy.
The principle Bhandas we practice are:
"Mula Bandha"
Definition: Root lock. The first of three interior body “locks” used in asana and pranayama practice to control the flow of energy. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel. If you don’t know how to access the pelvic floor, think of it as the space between the pubic bone and the tailbone. Initially you may need to contract and hold the muscles around the anus and genitals, but really what you want is to isolate and draw up the perineum, which is between the anus and genitals. Do not hold your breath. Engaging mula bandha while doing yoga poses can give the postures an extra lift. This is especially useful when jumping. Engaging Mula Bandha helps manage the two major energy flows, prana and apana, generating psychic heat which triggers the release of Kundalini energy, and often ends an asana or exercise.
"Uddiyana Bandha”
Definition: Abdominal lock. The second of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Uddiyana bandha can be practiced alone or in conjunction with mula bandha. To engage this bandha, sit in a comfortable cross legged position. Exhale the breath, and then take a false inhale. This means draw the abdomen in and up without taking in any breath. Draw the belly up underneath the rib cage. To release, soften the abdomen and inhale. Uddiyana bandha tones, massages and cleans the abdominal organs. If you are familiar with mula bandha, you will see that the drawing up of the pelvic floor naturally leads into the drawing up of the abdomen. This is how the bandhas work together.
"Jhalandara Bandha"
Definition: Throat lock. The third and last of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Jhalandara bandha can be practiced alone or in conjunction with mula bandha and uddiyana bandha. To engage this bandha, sit in a comfortable cross legged position. Inhale so the lungs are about two-thirds full, and then hold the breath in. Drop the chin down, and then draw the chin back closer to the chest so the back of the neck does not round. Hold as long as is comfortable and then bring the chin up and release the breath. To practice in conjunction with the other two bandhas, first draw the pelvic floor upwards, engaging mula bandha. This leads to the abdomen drawing in and up under the ribcage (uddiyana bandha). Finally, the chin drops to the chest and draws back into jhalandara bandha. two major energy flows, prana and apana, generating psychic heat which triggers the release of Kundalini energy, and often ends an asana or exercise.
MAHABHANDA: Great Lock - the application of all 3 locks at once. This rejuvenates nerves and glands, regulates blood pressure and produces many other benefits.
To get a sense of Bhandas in your own body --try out this excercise!
Sit on heels and spread the knees wide apart, palms on thighs. (A) Apply Root Lock & relax it. (B) Apply Diaphragm Lock & relax it. (C) Apply Neck Lock and relax it. Repeat in rhythmic alteration for 3-11 minutes, pulling locks on the exhale (the breath naturally goes out on the first 2 locks).
Previous Monthly Focuses
March 05 (Saucha)
February 05 (Backbends)
January 05 (Inversions)
December 04 (Chanting)
November 04 (Meditation)
October 04 (Compassion)
September 04 (Impermanace)
August 04 (Chakras) |
