This action might not be possible to undo. Are you sure you want to continue?
“tighten” or “lock”.What are bandhas? Bandha means “hold”. 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. When bandhas is practiced. certain organs or parts of the body are contracted or controlled. Copyright © Hong Kong Yoga Association. All rights reserved. 2 .
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. 3 . All rights reserved.
4 . Technique: Inhale slowly and deeply. Bend head. and retain the breath. All rights reserved. Contract neck and throat. 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. This bandha regulates the flow of blood and prana to the heart. rest chin on the chest in the notch between the collar bones. and the glands in the neck.Jalandhara Bandha Definition: “jal” means throat. Eyes look at navel.
Copyright © Hong Kong Yoga Association. 5 . and helps to regulate the circulatory and respiratory system.Jalandhara Bandha – Benefits Benefits: Compresses the carotid sinuses located in neck main arteries. relieves stress. anxiety and anger. All rights reserved. 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.
Uddiyana Bandha Definition: Uddiyana means “upward flying”. It directs prana into sushumna nadi so that it flows upward to sahasrara chakra. All rights reserved. The diaphragm rises upward to the chest. Copyright © Hong Kong Yoga Association. 6 .
Copyright © Hong Kong Yoga Association. Performed with external breath retention only. Exhale. contract abdominal muscles inward against the back towards the spine. Breathe in deeply.Uddiyana Bandha Technique: Best practiced with empty stomach. All rights reserved. lift the diaphragm high up the thorax. When exhale. 7 . empty the lungs and hold breath outside. Hold the abdominal lock and the breath outside for as long as you can without straining Release abdomen.
chakra. worms and diabetes Balances adrenal glands. removes lethargy and soothes anxiety and tension. All rights reserved. Improves blood circulation to the whole trunk area and strengthens all internal organs. Protects lower back when bending or lifting. indigestion. 8 . Copyright © Hong Kong Yoga Association. Stimulates the solar plexus and manipura charka Directs prana into sushumna nadi so that it flows upward to sahasrara.Uddiyana Bandha – Benefits Benefits: Alleviates abdominal ailments including constipation.
Moola Bandha Definition: Moola means ‘root’. 9 . 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. All rights reserved. Copyright © Hong Kong Yoga Association. ‘base’ or ‘source’.
All rights reserved.Moola Bandha Technique: Inhale deeply and retain the breath inside. Pull in the lower abdomen between the navel and the anus. 10 . Practice may be performed with external breath retention. Copyright © Hong Kong Yoga Association. Sphincter lock (aswini mudra) helps one master this bandha. Maintain the hold for as long as the breath can be retained. Contract the perineal / vaginal region and hold it tight.
11 . Energizes the muladhara chakra. All rights reserved. Benefits ailments such as anal fissures.Moola Bandha – Benefits Benefits: Stimulates the pelvic nerves and tones the urinogenital and excretory systems. prostatitis. Helps one attain sexual control and alleviates a multitude of sexual disorders. and prostatic hypertrophy. Copyright © Hong Kong Yoga Association. Activates intestinal peristalsis relieving constipation and pile.
Hold breath.Ashwini Mudra Definition: Contraction of the anal sphincter muscles. Technique: Inhale slowly and deeply while simultaneously contracting the anal sphincter muscles. 12 . 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.
piles. A good preparatory practice for moola bandha. Copyright © Hong Kong Yoga Association. Alleviates the disorders of the rectum such as constipation. prolapse of uterus or rectum.Ashwini Mudra . 13 .Benefits Benefits: Strengthens the anal muscles. Perfection of this mudra prevents the escape of pranic energy and redirects it upward. All rights reserved.
Maha Bandha Definition: Maha means ‘great’. 14 . The great lock combines all 3 bandhas in one practice Copyright © Hong Kong Yoga Association. All rights reserved.
Close eyes and relax body. Breathe in slowly and deeply. Release 1)moola. Copyright © Hong Kong Yoga Association. All rights reserved. Exhale forcefully and completely. 2)uddiyana and 3)jalandhara bandhas. 2)uddiyana and 3) moola bandhas Hold the bandhas and breath for as long as possible.Maha Bandha Technique: Sit in lotus pose with hands on knees. Spine erect. Retain the breath outside. 15 . Perform 1) jalandhara.
bend forward to clasp right big toe with both hands. Technique: Sit with legs stretched. Copyright © Hong Kong Yoga Association.Maha Bandha (Cont’d) The Maha Bandha can also be performed in Stretched leg pose. Inhale deeply. When exhale. 2)uddiyana and 3) moola bandhas Hold the bandhas and breath for as long as possible. 16 . Release 1)moola. Perform 1) jalandhara. All rights reserved. Retain the breath outside. 2)uddiyana and 3)jalandhara bandhas Relax and change legs. Bend left knee & press left heel firmly into the perineum.
All rights reserved. decaying and ageing process. Slow down the degenerative. Copyright © Hong Kong Yoga Association.Maha Bandha – Benefits Benefits: Gives the benefits of all 3 bandhas. Affects hormonal secretions of the pineal gland and regulates the endocrine system. rejuvenating every cell. Soothes anger and prepares the mind for meditation. Fully awakens prana in the main charkas. 17 .