BANDHAS MulhaBandha

Definition:Rootlock.Thefirstofthreeinteriorbodylocksusedinasanaandpranayama practicetocontroltheflowofenergy.Toactivatemulabandha,exhaleandengagethepelvic floor,drawingitupwardstowardsyournavel.Ifyoudontknowhowtoaccessthepelvicfloor, thinkofitasthespacebetweenthepubicboneandthetailbone.Initiallyyoumayneedto contractandholdthemusclesaroundtheanusandgenitals,butreallywhatyouwantisto isolateanddrawuptheperineum,whichisbetweentheanusandgenitals.Donotholdyour breath.Engagingmulabandhawhiledoingyogaposescangivetheposturesanextralift.This isespeciallyusefulwhenjumping. Pronunciation:MoolaBaunda

Uddiyanabandha
Definition:Abdominallock.Thesecondofthethreeinteriorbodylocksusedinasanaand pranayamapracticetocontroltheflowofenergy. Uddiyanabandhacanbepracticedaloneorinconjunctionwithmulabandha.Toengagethis bandha,sitinacomfortablecrossleggedposition.Exhaleyourbreath,thentakeafalseinhale (drawtheabdomeninandupwithouttakinginanybreath.)Drawthebellyupunderneaththe ribcage.Torelease,softentheabdomenandinhale. Uddiyanabandhatones,massagesandcleanstheabdominalorgans.Ifyouarefamiliarwith mulabandha,youwillseethatthedrawingupofthepelvicfloornaturallyleadsintothe drawingupoftheabdomen.Thisishowthebandhasworktogether.

Pronunciation:OodianaBaunda

Jalandharabandhas
Definition:Throatlock.Thethirdandlastofthethreeinteriorbodylocksusedinasanaand pranayamapracticetocontroltheflowofenergy.Jhalandarabandhacanbepracticedaloneor inconjunctionwithmulabandhaanduddiyanabandha.Toengagethisbandha,sitina comfortablecrossleggedposition.Inhalesothelungsareabouttwothirdsfull,andthenhold thebreathin.Dropthechindown,andthendrawthechinbackclosertothechestsotheback oftheneckdoesnotround.Holdaslongasiscomfortableandthenbringthechinupand releasethebreath.Topracticeinconjunctionwiththeothertwobandhas,firstdrawthepelvic floorupwards,engagingmulabandha.Thisleadstotheabdomendrawinginandupunderthe ribcage(uddiyanabandha).Finally,thechindropstothechestanddrawsbackintojhalandara bandha.Whenpracticedtogether,thethreelocksareknownasMahaBandha,thegreatlock. Pronunciation:JalandauraBaunda