The Bandhas - basic information

Bandha means bound.  In yoga, it is an action where certain organs or parts of the body are contracted and controlled to reverse the pranic flow of energy.  They can be performed in asana, pranayama and mudras, although it is recommended that the bandhas be practiced with the supervision of a experienced teacher.  If performed incorrectly strain may be put on some of the body's organs.  The increase in pranic energy must also be contained and used correctly. In Light on Yoga, Mr. Iyengar says that, "with the mastery of the three bandhas, the yogi is at the cross-roads of his destiny. One road leads to bhoga or the enjoyment of worldly pleasures; the other leads to Yoga or union with the Supreme Soul."


Jalandhara Bandha (neck lock) - Neck and throat are contracted by locking the chin in the notch between the collar-bones and the top of the sternum bone. When performed correctly the cervical and thoracic vertebrae are aligned so that prana can flow freely to the cranial area.  The practice of Sarvangasana (shoulder stand) has the jalandhara bandha.

Uddiyana Bandha - Uddiyana means flying up.  The abdominal organs are drawn towards the spine with the diaphragm lifted up.  B.K.S. Iyengar writes in Light on Yoga, "It is said that through Uddiyana Bandha, the great bird prana is force to fly up through the susumna nadi, the main channel for the flow of nervous energy, which is situated inside the meru-danda or the spinal column."  The diaphragm and abdominal organs are exercised and the heart is gently massaged.
According to Mr. Iyengar, Uddiyana bandha should only be performed during the interval between complete exhalation and inhalation when breathing is suspended.  It should never be attempted during the interval between  complete inhalation and the start of exhalation when the breath is retained.  It can strain the heart and diaphragm and the eyes will puff out.

Mula Bandha - Mula means root or base.  In this bandha the lower abdomen between the navel and the anus is contracted and pulled towards the diaphragm so that region is locked upwards.  When performed the apana is prevented from being released.

Information for this blog from:
Yoga: A Gem for Women, by Geeta Iyengar
Light on Yoga, by B.K.S. Iyengar
The Chakra Bible, by Patricia Mercier


Namaste.
Pamela Nelson
www.plnyoga.vpweb.com