Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa S, B.A.M.S
What’s Bandha?
On the whole 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 type of inner mudra. It’s described as a ‘physique lock’ as a result of it helps in locking down the very important vitality wanted for our life into the physique.
So, Bandha is a Yoga observe to arrest or lock the very important vitality contained in the physique.
Bandhas are vitality 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.
Rules and Mechanism
The bandhas when practiced religiously and recurrently will assist in locking the Pranas or Prana vitality – the very important life vitality or drive specifically areas of the physique and redirect the circulate of Prana into Sushumna Nadi. This goals at reaching non secular awakening. Bandhas are achieved by tightening and lifting sure muscle tissues of the physique.
Bandhas are practiced and focussed in the direction of channelizing the Prana vitality or drive, which is a kind of primordial cosmic vitality that’s liable for regulation of just about all organic features within the physique. Bandhas contain concentrated muscular contractions. When practiced, these contractions quickly resist blood circulate in sure areas of the physique. When one releases the lock, it boosts / strengthens circulation and will increase blood circulate. Additionally they assist in rejuvenating and strengthening the focused areas and flush the lifeless cells from therein. Bandhas additionally assist in bettering focus and focus and helps nurturing and sustaining digestive, hormonal, metabolic and sexual well being when practiced recurrently.
Objective 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 vitality to circulate freely, this Nadi ought to stay open and clear. Bandhas are carried out / practiced to control and channel the circulate of Prana. It helps in reaching a number of main functions together with purification and removing of blocks to allow vitality circulate, preserving Prana vitality within the physique and stopping it leaking out of the physique, re-directing prana from vitality wealthy to vitality 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 stability and be in concord with self.
Those that have mastered the Bandhas may also use them throughout asana, whereas initially they’re practiced throughout kriya and pranayama practices.
Forms of Bandhas
There are three predominant kinds 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 nice lock – is the mix of all these three Bandhas.
The three bandhas are thought-about 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 approach to ‘grasp over breath’ and to awaken Kundalini vitality (Goddess Kundalini).
The right way 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 foundation lock.
This apana stimulates the agni. Each mix to succeed in prana and because of this 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 foundation of the backbone, the pelvic flooring or the centre of the pelvic flooring i.e. the perineum in line with 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 realm between the anus and testes and ladies can contract the muscle tissues on the backside of the pelvic flooring behind the cervix.
Uddiyana Bandha
Uddiyana means flying up or rising up or upward lifting.
When it comes to Yoga, it may be understood as ‘flying up or lifting up’ of 1’s Prana vitality 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.
The right way to do?
The practitioner (Yogi) exhales the air out to start with.
Doing so, he pulls up the stomach upwards, below 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. Due to this fact, it’s useful for these affected by diabetes mellitus.
– It strengthens the immune system.
– It strengthens the muscle tissues 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 net or web. Dhara means to carry / holding.
When it comes to Yoga, it may be understood as making a web or net to arrest the very important prana vitality 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.
The right way to do?
The practitioner (Yogi), whereas performing this Bandha will prolong his neck and elevate his sternum after which drops his head in a method that the chin rests on the chest. In the meantime, he pushes his tongue up towards the roof of his mouth (palate).
Advantages
– It prompts the Vishuddha Chakra – throat chakra.
– It enhances the blood circulate to the mind.
– This bandha stimulates the thyroid and parathyroid glands and helps in regulating the metabolism.
Warning – Performing this Bandha needs to be averted by individuals who have excessive or low blood strain, coronary heart illnesses, cervical spondylosis or spondylitis and neck stiffness.
Maha Bandha
Maha Bandha is a sophisticated 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 shall be many folds greater than what it bestows when these Bandhas are carried out individually. Channelizing the Prana vitality within the physique is the primary advantage of Maha Bandha, as in particular person Bandhas.
The right way to do?
There are completely different sequences in doing these three bandhas in locking and unlocking the prana vitality.
One college says that the practitioner or Yogi firstly engages himself in Jalandhara Bandha, then have interaction Uddiyana Bandha and eventually the Mula Bandha. The discharge needs to be within the reverse order i.e. firstly launch Mula Bandha, then the Uddiyana Bandha and eventually Jalandhara Bandha.
As per the opposite college of observe, firstly the practitioner / Yogi engages himself in Mula Bandha. Then he absolutely 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 eventually Mula Bandha.
Mula – Uddiyana – Jalandhara in locking and the reverse in unlocking can be talked about and adopted by some practitioners. The primary college of pondering 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 inner organs.
– It helps in bettering the features of intestines
– It helps in selling immunity.
– It energizes the physique.
– It helps in bettering focus and shifting the interior vitality 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 illnesses. These affected by stomach circumstances and intestinal issues or hernia, ulcers, stroke, paralysis, respiratory points must also keep away from the observe of Maha Bandha. Those that haven’t mastered particular person bandhas too shouldn’t observe Maha Bandha.
Different ideas of combo-functioning of Bandhas
The Mula Bandha features 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 vitality and pulls it again in the direction of the navel area. Alternatively, Jalandara Bandha quickly prevents prana vitality from shifting up. When each these are engaged together with Uddiyana Bandha, they work in magnifying the inside fireplace.
One must do not forget that Mula and Jalandhara Bandha might 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 stated to be extraordinarily useful for the chakras – the vitality centres, the nadis – channels of prana circulate and mind centres. Whereas purifying the channels of vitality and eradicating the blocks, they assist in establishing stability and concord within the system.
