Bandhas

What are bandhas?

Bandha means hold, tighten or lock. When bandhas is practiced, certain organs or parts of the body are contracted or controlled. When prana is made to flow in the body through pranayama practice, bandhas helps to prevent dissipation of energy. They lock and redirect prana current into sushumna nadi (spinal cord) for activating the chakras and spiritual awakening.

Copyright Hong Kong Yoga Association. All rights reserved.

Types of Bandhas
Jalandhara Bandha Throat Locking Uddiyana Bandha Abdominal Contraction Moola Bandha Perineum locking Maha Bandha = Jalandhara + Uddiyana + Moola Bandha

Copyright Hong Kong Yoga Association. All rights reserved.

Jalandhara Bandha
Definition: jal means throat. This bandha regulates the flow of blood and prana to the heart, and the glands in the neck. Technique: Inhale slowly and deeply, and retain the breath. Contract neck and throat. Bend head, rest chin on the chest in the notch between the collar bones. Eyes look at navel. Hold for as long as able to comfortably retain the breath the practice may also be performed with external breath retention
Copyright Hong Kong Yoga Association. All rights reserved.

Jalandhara Bandha Benefits

Benefits:

Compresses the carotid sinuses located in neck main arteries, and helps to regulate the circulatory and respiratory system. Exerting pressure on carotid sinuses decreases heart rate and increase breath retention. Stimulus on the throat balances thyroid function and regulates metabolism Produces mental relaxation, relieves stress, anxiety and anger.

Copyright Hong Kong Yoga Association. All rights reserved.

Uddiyana Bandha Definition:

Uddiyana means upward flying. The diaphragm rises upward to the chest. It directs prana into sushumna nadi so that it flows upward to sahasrara chakra.

Copyright Hong Kong Yoga Association. All rights reserved.

Uddiyana Bandha
Technique:

Best practiced with empty stomach. Breathe in deeply. Exhale, empty the lungs and hold breath outside. When exhale, lift the diaphragm high up the thorax, contract abdominal muscles inward against the back towards the spine. Hold the abdominal lock and the breath outside for as long as you can without straining Release abdomen.

Performed with external breath retention only.

Copyright Hong Kong Yoga Association. All rights reserved.

Uddiyana Bandha Benefits

Benefits:

Alleviates abdominal ailments including constipation, indigestion, worms and diabetes Balances adrenal glands, removes lethargy and soothes anxiety and tension. Improves blood circulation to the whole trunk area and strengthens all internal organs. Protects lower back when bending or lifting. Stimulates the solar plexus and manipura charka Directs prana into sushumna nadi so that it flows upward to sahasrara.chakra.
Copyright Hong Kong Yoga Association. All rights reserved.

Moola Bandha
Definition:

Moola means root, base or source. It locks the root of the spine where mooladhara charka is located. The prana in the lower abdomen flows up to unite with the prana in the chest.

Copyright Hong Kong Yoga Association. All rights reserved.

Moola Bandha

Technique:

Inhale deeply and retain the breath inside. Pull in the lower abdomen between the navel and the anus. Contract the perineal / vaginal region and hold it tight. Maintain the hold for as long as the breath can be retained. Sphincter lock (aswini mudra) helps one master this bandha.

Practice may be performed with external breath retention.

Copyright Hong Kong Yoga Association. All rights reserved.

10

Moola Bandha Benefits

Benefits:

Stimulates the pelvic nerves and tones the urinogenital and excretory systems. Activates intestinal peristalsis relieving constipation and pile. Benefits ailments such as anal fissures, prostatitis, and prostatic hypertrophy. Helps one attain sexual control and alleviates a multitude of sexual disorders. Energizes the muladhara chakra.
Copyright Hong Kong Yoga Association. All rights reserved.

11

Ashwini Mudra
Definition: Contraction of the anal sphincter muscles. Technique:

Inhale slowly and deeply while simultaneously contracting the anal sphincter muscles. Hold breath. Contraction should be as tight as possible without strain. Exhale while releasing the contraction of the anus.
Copyright Hong Kong Yoga Association. All rights reserved.

12

Ashwini Mudra - Benefits

Benefits:

Strengthens the anal muscles. Alleviates the disorders of the rectum such as constipation, piles, prolapse of uterus or rectum. A good preparatory practice for moola bandha. Perfection of this mudra prevents the escape of pranic energy and redirects it upward.

Copyright Hong Kong Yoga Association. All rights reserved.

13

Maha Bandha
Definition:

Maha means great. The great lock combines all 3 bandhas in one practice

Copyright Hong Kong Yoga Association. All rights reserved.

14

Maha Bandha
Technique:

Sit in lotus pose with hands on knees. Spine erect. Close eyes and relax body, Breathe in slowly and deeply. Exhale forcefully and completely. Retain the breath outside. Perform 1) jalandhara, 2)uddiyana and 3) moola bandhas Hold the bandhas and breath for as long as possible. Release 1)moola, 2)uddiyana and 3)jalandhara bandhas.
Copyright Hong Kong Yoga Association. All rights reserved.

15

Maha Bandha (Contd)

The Maha Bandha can also be performed in Stretched leg pose.

Technique:

Sit with legs stretched. Bend left knee & press left heel firmly into the perineum. Inhale deeply. When exhale, bend forward to clasp right big toe with both hands. Retain the breath outside. Perform 1) jalandhara, 2)uddiyana and 3) moola bandhas Hold the bandhas and breath for as long as possible. Release 1)moola, 2)uddiyana and 3)jalandhara bandhas Relax and change legs.

Copyright Hong Kong Yoga Association. All rights reserved.

16

Maha Bandha Benefits

Benefits:

Gives the benefits of all 3 bandhas. Affects hormonal secretions of the pineal gland and regulates the endocrine system. Slow down the degenerative, decaying and ageing process, rejuvenating every cell. Soothes anger and prepares the mind for meditation. Fully awakens prana in the main charkas.
Copyright Hong Kong Yoga Association. All rights reserved.

17