Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa S, B.A.M.S
What’s Bandha?
Normally phrases, Bandha means to get arrested or locked. It additionally means bond or ‘catching maintain of’ or tighten.
We come throughout this time period ‘Bandha’ in assessments of or discussions about Yoga. So, what’s Bandha so far as Yogic practices are involved? We’ll talk about that on this article.
Bandha in Yoga observe additionally means lock, ‘physique lock’ to be exact.
Bandha is a kriya in Hatha Yoga observe. It’s also a sort of inside mudra. It’s described as a ‘physique lock’ as a result of it helps in locking down the important power wanted for our life into the physique.
So, Bandha is a Yoga observe to arrest or lock the important power contained in the physique.
Bandhas are power locks that are focused to tighten or shut off the areas of the physique. They’re additionally referred to as as energetic locks or seals.
Ideas and Mechanism
The bandhas when practiced religiously and repeatedly will assist in locking the Pranas or Prana power – the important life power or pressure specifically areas of the physique and redirect the stream of Prana into Sushumna Nadi. This goals at attaining non secular awakening. Bandhas are achieved by tightening and lifting sure muscle mass of the physique.
Bandhas are practiced and focussed in direction of channelizing the Prana power or pressure, which is a sort of primordial cosmic power that’s liable for regulation of just about all organic capabilities within the physique. Bandhas contain concentrated muscular contractions. When practiced, these contractions briefly resist blood stream in sure areas of the physique. When one releases the lock, it boosts / strengthens circulation and will increase blood stream. Additionally they assist in rejuvenating and strengthening the focused areas and flush the useless cells from therein. Bandhas additionally assist in enhancing focus and focus and helps nurturing and sustaining digestive, hormonal, metabolic and sexual well being when practiced repeatedly.
Goal of practising Bandhas
Pingala Nadi is a channel that runs alongside the size of the spinal wire, by way of the seven chakras. For Prana power to stream freely, this Nadi ought to stay open and clear. Bandhas are carried out / practiced to control and channel the stream of Prana. It helps in attaining a number of main functions together with purification and removing of blocks to allow power stream, preserving Prana power within the physique and stopping it leaking out of the physique, re-directing prana from power wealthy to power disadvantaged areas of the physique and stimulating the chakras to provoke Kundalini awakening, which is an expanded state of consciousness and to assist one to steadiness and be in concord with self.
Those that have mastered the Bandhas can even use them throughout asana, whereas initially they’re practiced throughout kriya and pranayama practices.
Kinds of Bandhas
There are three essential varieties of Bandhas. They’re –
1. Jalandhara Bandha – throat lock – whereby the chin is tucked near the chest
2. Uddiyana Bandha – stomach lock – whereby the stomach is contracted into the ribcage
3. Mula / Moola Bandha – perineum lock – whereby the perineum is contracted
Maha Bandha or the good lock – is the mixture of all these three Bandhas.
The three bandhas are thought of as one of many three key ideas of Yoga observe in Ashtanga Vinyasa Yoga.
Mula Bandha
It’s a main Bandha in conventional Yoga observe.
Mula means root or base. It additionally means basis, trigger origin or starting.
Earliest point out – Gorakshasataka – 12th century Shaiva Natha textual content.
Significance – It’s a method to ‘grasp over breath’ and to awaken Kundalini power (Goddess Kundalini).
Easy methods to do?
The practitioner (yogi) would lock the perineum by inducing contraction over there. By doing so, he forces the apana which is shifting downwards to maneuver upwards. That is referred to as mula bandha or the basis lock.
This apana stimulates the agni. Each mix to achieve prana and consequently the prana will get overheated.
This heated prana creates a blaze within the physique which in flip heats up the sleeping Kundalini waking her up.
Hissing and straightening herself, Kundalini now enters Brahma Nadi. This occurs with common observe of Mula Bandha.
The basis referred within the context of Mula Bandha is the basis of the backbone, the pelvic ground or the centre of the pelvic ground i.e. the perineum in response to Maehle.
Advantages
– Prompts Muladhara Chakra / Root Chakra and permits non secular awakening
– Tones reproductive organs and perineum
– Tones digestive system
Warning – This bandha shouldn’t be practiced whereas having energetic bleeding from rectum or by these having severe coronary heart illness, hypertension or main sickness.
In Mula Bandha – males can contract the world between the anus and testes and girls can contract the muscle mass on the backside of the pelvic ground behind the cervix.
Uddiyana Bandha
Uddiyana means flying up or rising up or upward lifting.
By way of Yoga, it may be understood as ‘flying up or lifting up’ of 1’s Prana power by locking the stomach.
It’s referred to as as upward lifting lock or stomach lock.
Significance – It’s the bandha which has been described and employed in Hatha Yoga practices, primarily within the Nauli purification observe.
Easy methods to do?
The practitioner (Yogi) exhales the air out to start with.
Doing so, he pulls up the stomach upwards, beneath the ribcage by taking a false inhale whereas holding the breath.
He later releases the stomach after a pause.
He repeats this cycle many instances earlier than letting the air into the lungs in order to renew regular respiratory.
The process of shifting the higher stomach inwards beneath the ribcage whereas shifting the chest outwards, is named Uddiyana Bandha.
Advantages
– It stimulates the digestive system.
– It stimulates the pancreas. Subsequently, it’s useful for these affected by diabetes mellitus.
– It strengthens the immune system.
– It strengthens the muscle mass of the stomach
– It balances the thoughts and anger and corrects depressive temper.
Warning – This bandha shouldn’t be practiced by these having hypertension, peptic ulcers, glaucoma, coronary heart illness or hernia. Pregnant girls too shall keep away from doing Uddiyana Bandha.
Jalandhara Bandha
The phrase Jalandhara is made up of two phrases Jala and dhara. Jala means internet or internet. Dhara means to carry / holding.
By way of Yoga, it may be understood as making a internet or internet to arrest the important prana power between the chin and chest.
It’s also referred to as as Chin Bandha or Chin Lock.
Significance – It’s also described and employed in Hatha Yoga observe.
Easy methods to do?
The practitioner (Yogi), whereas performing this Bandha will prolong his neck and elevate his sternum after which drops his head in a manner that the chin rests on the chest. In the meantime, he pushes his tongue up in opposition to the roof of his mouth (palate).
Advantages
– It prompts the Vishuddha Chakra – throat chakra.
– It enhances the blood stream to the mind.
– This bandha stimulates the thyroid and parathyroid glands and helps in regulating the metabolism.
Warning – Performing this Bandha must be prevented by individuals who have excessive or low blood strain, coronary heart ailments, cervical spondylosis or spondylitis and neck stiffness.
Maha Bandha
Maha Bandha is a complicated Yogic observe. Maha means nice. Bandha means lock or seal. Maha Bandha entails practising three main bandhas defined above, collectively. So, in Maha Bandha, the practitioner or Yogi practices Mula Bandha, Uddiyana Bandha and Jalandhar Bandha collectively. The impact of this observe will probably be many folds greater than what it bestows when these Bandhas are finished individually. Channelizing the Prana power within the physique is the principle good thing about Maha Bandha, as in particular person Bandhas.
Easy methods to do?
There are completely different sequences in doing these three bandhas in locking and unlocking the prana power.
One faculty says that the practitioner or Yogi firstly engages himself in Jalandhara Bandha, then have interaction Uddiyana Bandha and at last the Mula Bandha. The discharge must be within the reverse order i.e. firstly launch Mula Bandha, then the Uddiyana Bandha and at last Jalandhara Bandha.
As per the opposite faculty of observe, firstly the practitioner / Yogi engages himself in Mula Bandha. Then he totally exhales and prompts Jalandhara. Then he bends forwards and performs Uddiyana. The collective observe is Maha Bandha. Whereas releasing these Bandhas, the reverse order is adopted i.e. Uddiyana first, Jalandhara second and at last Mula Bandha.
Mula – Uddiyana – Jalandhara in locking and the reverse in unlocking can also be talked about and adopted by some practitioners. The primary faculty of considering is extensively accepted.
Advantages
– It prompts Muladhara Chakra (root chakra), Manipura Chakra (navel chakra) and Vishuddha Chakra (throat chakra).
– One would get the advantages of all of the three Bandhas in Maha Bandha.
– It strengthens the autonomic nervous system.
– It regulates endocrine glands.
– It will increase core power and tones inside organs.
– It helps in enhancing the capabilities of intestines
– It helps in selling immunity.
– It energizes the physique.
– It helps in enhancing focus and shifting the interior power upwards.
– It bestows heightened ranges of consciousness and helps in self-realization.
– When mixed with meditation, Maha Bandha bestows immense advantages at bodily, psychological and non secular ranges. It’s also built-in with Pranayama and Yoga Asana practices to spice up the therapeutic and therapeutic results.
Warning – Whereas following the identical precautions talked about in case of observe of particular person bandhas, Maha Bandha shouldn’t be practiced throughout menstruation and being pregnant and people affected by hypertension or coronary heart ailments. These affected by stomach situations and intestinal problems or hernia, ulcers, stroke, paralysis, respiratory points also needs to keep away from the observe of Maha Bandha. Those that haven’t mastered particular person bandhas too mustn’t observe Maha Bandha.
Different ideas of combo-functioning of Bandhas
The Mula Bandha capabilities in sealing / locking the decrease finish of the spinal column whereas Jalandhara locks the higher finish of the spinal column. Once they work collectively, they’d shut each ends. Mula Bandha blocks the downward motion and escape of power and pulls it again in direction of the navel area. However, Jalandara Bandha briefly prevents prana power from shifting up. When each these are engaged together with Uddiyana Bandha, they work in magnifying the inside hearth.
One must keep in mind that Mula and Jalandhara Bandha may be carried out after each inhalation and exhalation, one ought to solely have interaction in Uddiyana and Maha Bandha in Bahya Kumbhaka or exterior retention.
Bandhas are mentioned to be extraordinarily useful for the chakras – the power centres, the nadis – channels of prana stream and mind centres. Whereas purifying the channels of power and eradicating the blocks, they assist in establishing steadiness and concord within the system.