Today, let's talk about Bandha, also known as the lock, or banding method. In yoga classes, we often hear this magic word. What is
Bandha?
In Sanskrit, Bandha means "lock" or "seal". Yoga practitioners use specific muscles to activate the lock and lock Prana (qi, the energy of life) in the body to prevent energy leakage.
When Bandha is started correctly, it can make the core more stable during asana practice and avoid injury. Does it sound cool?
Bandha can make the core more stable.
In Ashtanga Yoga practice, when you see advanced practitioners jumping forward and backward lightly when they are in Vinyasa, isn't it envious?
seems to be floating in the air, that's because they activated Bandha. By activating the deep core muscles during exercises, you can make your exercises lighter.
Bandha can increase energy
From the energy level, continuous practice of Bandha can activate the vitality (or Kundalini energy), ascend from the bottom through the central energy channel (central channel) to reach the upper chakra.
In advanced pranayama or meditation practice, we may need to activate 3 bandhas at the same time to generate an ascending airflow deep in the energy body, so that Kundalini energy rises to the top of the head.
Bandha can make breathing fuller and deeper
Although, in Ashtanga yoga practice, the breathing should be paid attention to at first. However, when starts Bandha, the breathing will become fuller and deeper into . So, it can be said that Bandha is also part of the breathing technique.
Similarly, breathing is also part of Bandha's skills, because if there is no breathing cooperation, Bandha cannot be started correctly. What kinds of
Bandha are there? What is the difference between
?
There are three main bandhas:
1.Mula bandha Root lock: locks energy from below to prevent energy from leaking down
2.Uddiyana bandha soaring lock (abdomen lock): generates energy deep in the body
3.Jalandhara bandha: Throat lock It is used in breathing methods and meditation to prevent excessive intracranial pressure when holding your breath.
is not actually true. Although it is difficult for beginners to start Bandha, you must first understand what Bandha is, and then try to start Bandha during practice, so that you can establish a stable foundation for your practice.
Today, we will explain in detail how to incorporate Bandha practice into asana practice.
how to start Bandha? When does
start Bandha?
Mula Bandha root lock
at the end of the exhalation, activate the pelvic floor muscles, just like you are holding back your urine. But you don't need to tighten it too hard, just lift it up gently. As the practice progresses, this lifting action will become more subtle, shifting from muscle contraction to energy lifting.
The pelvic floor muscles are actually a group of muscles in the shape of a "hammocks" composed of different muscles. When the practice becomes deeper, you can have the skills to control different muscles individually. But at the beginning, just start these muscle groups together. When
activates Mula bandha (root lock), it will trigger "control sense" (the 5th branch of the eight branches of yoga), also called "sensory capture". Take sensory consciousness back from external things. Activate Mula Bandha (root lock) in your practice, and your practice can go beyond the level of asanas and blend into the higher exercises of the eight branches of yoga (asanas are only the third one).
Uddiyana bandha Soaring lock (belly lock)
Here we will talk about how to activate Uddiyana bandha (belly lock) in asana practice.
First, start Mula bandha (root lock) according to the above method. At this time, you may already feel that Uddiyana bandha (belly lock) has been activated by itself. When you activate the pelvic floor muscles, your lower abdomen will naturally be somewhat adducted, do you feel it?
If you don't feel it right away, don't worry! Try to bring your consciousness to below the navel, while gently adducting the abdominal muscles backwards toward the lumbar spine.
The muscle that needs to be activated at this time is the lower part of the transversus abdominis, , do not collect the entire abdomen, otherwise it will restrict the movement of the diaphragm, that is, restrict breathing. When practicing asanas, our breathing should be free. This means that when you breathe, your upper abdomen will rise and fall with the movement of your diaphragm.
Before starting the practice, try to activate Mula bandha (root lock) and Uddiyana bandha (belly lock) before the sun salutation. When you start practicing the sun salutation, you will find that you lose the Bandha (lock) in a while. At this time, keep the Bandha (lock) in the Down Dog Pose for 5 breaths.
Compared to mountain pose, it is easier to find the feeling of Mula bandha (root lock) and Uddiyana bandha (belly lock) in down dog pose.
Try it. When you gently retract your abdomen to start Uddiyana bandha (belly lock) in Downward Dog Pose, do you feel that your pelvis is empty? It's like a hollow in the lower abdomen, forming a small vacuum bag, gently awakening Kundalini energy from the bottom of the pelvis up to the center of the body.
When practicing, try to put Bandha (lock) first. When you lose connection with Bandha (lock), consciously re-establish Bandha (lock), but don't use excessive force. After many times, you will naturally start Bandha (lock) throughout the asana practice.
Jalandhara Bandha (throat lock)
Generally speaking, Jalandhara bandha (throat lock) is only used in breathing and meditation, when you need to hold your breath. When practicing asanas, you don't need to hold your breath, so you don't need to use it.
Even if you have not started to practice breathing, it is good to know Jalandhara bandha first. But beginners should not practice this lock by themselves, it is best to practice under the guidance of a senior teacher.
maintain a meditative sitting position, raise the chest cavity, elongate the cervical spine, and then try to keep the chin down as if to touch the breastbone. At this time, you may find the sensation of locking your throat, as if your throat is tightly gripped and there is no air coming in or out.
Jalandhara bandha (throat lock) is actually more difficult to control, in advanced breathing practiceIf you need to hold your breath, you must use this lock. It is said that a throat lock can prevent energy from rushing to the top of the head while holding your breath, because it is very dangerous to rush to the top of the head.
Although Jalandhara bandha (throat lock) is generally only used in breathing and meditation, there are some asanas that can make you feel a little throat lock.
In the shoulderstand series, you find that your chest, chin and neck are naturally in the throat lock position. The shoulderstand series can exercise the cervical spine muscles to prepare for Jalandhara bandha (throat lock).
today talked about 3 Bandha applications in yoga asanas, hoping to help everyone's practice, keep aware of Bandha when practicing asanas, but don't be attached, keep breathing focused and free. Practice, everything will follow.
