Today, let us understand one of the most potent, powerful practices of yoga. They are called Bandhas.
They are nothing else but neuro-muscular locks. Analogically bandhas can be compared to building a bridge, or damming a river. This can be interpreted as the bandhas being the vehicle to traverse the worldly existence (sansara) and reach to the shore of enlightenment.
There are four main bandhas:
1) Moola bandha (root lock) - situated in the perineum
2) Uddiyana bandha (abdominal lock) - situated in the abdomen
3) Jalandhara bandha (throat lock) - situated in the throat
4) Mahabandh - it is a combination of the above three bandhas
Physically Moola bandha is conscious, willful contraction of the perineum or cervix, Uddiyana bandha of the solar plexus and Jalandhara bandha of the throat.
How is it that practicing bandhas are considered equal or of greater importance than asana or pranayama?
For that we need to understand the mechanics of bandhas.
Bandhas involve the contraction or squeezing of muscles. Contraction of the muscles (perineal, abdominal and cervical or neck) affects the nervous, circulatory, respiratory, endocrine and digestive systems. When a muscle is contracted, a nerve impulse is relayed to the brain, triggering other neuronal circuits and nervous centers. This in turn affects our state of consciousness.
However, the true meaning of bandha is essentially paradoxical. It is said that by locking or contracting certain muscles on a physical level, a subtle process of “unlocking” happens simultaneously on a mental and pranic level. Most modern muscle relaxation therapies advocate that by total, systemic contraction and relaxation of muscles all over the body, one regains complete physical and mental relaxation.
The underlying rationale of such a theory is that in order to remove physical and mental tension, it is more effective to first exaggerate the tension already existing in the body by willfully contracting all of its muscle.
So, bandhas work in a similar way. They have far reaching effects because they are associated with energy centers in the spine and brain. Therefore, bandhas are more dynamic, explosive, and immediate in effect than simple contractions of muscles in the arms or legs.
For exact instructions to do the bandhas, please watch the instructional video.
Moola bandha (moola = root; bandha = lock) - the steady contraction and lifting of the perineum (the muscle between your genitals and anus). It’s like a Kegel exercise. It’s the muscles you’d engage if you were peeing and you wanted to stop mid-stream. As you hold these, you keep the energy and the breath lifting up towards your belly. Holding Moola bandha gives you lightness and lift, and will help you to float through your yoga practice.
Uddiyana bandha [u-Deeyaana = upward-flying; bandha = lock] - the muscular contraction four inches below the navel. It’s basically like you are pulling your belly button up and in towards your spine. This helps you to bring the breath all the way up into your rib cage, above your navel. As you breathe, you keep your belly still and expand and contract through your chest instead.
It gives you core strength and stability. Engaging these muscles also helps to build your internal fire, which warms your whole body, making your muscles more pliable.
Jalandhara bandha (jalun-Dara = throat; bandha = lock) - the contraction where you drop your chin towards your chest. This is supposed to prevent energy from escaping out of the upper body. You don’t usually hear about this bandha too much. You only hold this bandha in certain poses.
It takes time and practice to locate exactly what muscles you are supposed to be engaging, so don’t get frustrated when you first start out. I would definitely recommend practicing these bandhas separately, without the poses. Then when you go to class, practice engaging them whenever you remember. Then soon it becomes second nature, and your body just automatically holds these locks.
Moola bandha stimulates both the sensory motor and the autonomic nervous systems in the pelvic region. When Moola bandha is performed, pelvic stimulation activates parasympathetic fibres emerging from the pelvic spinal cord - parasympathetic fibres emerge from cervical (neck) and sacral (pelvic) areas only. While sympathetic fibres emerge from thoracic (upper back) and lumbar (lower back) areas. When you practice bandhas your heart rate, respiration and blood pressure (only in the individuals with normal blood pressure) decreases as it acts on parasympathetic activities. Sympathetic nervous stimulation also happens in Moola bandha but at a subdued level. So this way it affects the hypothalamus, which is responsible for the complete endocrine system.
Uddiyana bandha compresses the digestive organs, adrenal gland, kidneys, and most importantly the solar plexus. This “brain in the stomach” is squeezed and in return a flood of energy is generated in the abdomen and chest. This energy has healing qualities and also enhances our feeling of well-being. Uddiyana bandha tones the sympathetic nervous system to work more efficiently and thus reducing the effects of stress and anxiety in psychosomatic disease.
Jalandhara bandha stretches the neck, pulling the spinal cord and thus the brain. This has a subtle effect on pituitary and pineal glands. While the forward flexion (as chin is placed on the neck) affects thyroid, parathyroid and thymus glands. It also stimulates parasympathetic spinal area in the medulla oblongata (situated at the bottom of the brain and on the top of spinal cord), which regulates heart rate, respiration and blood pressure.
The performance of bandhas leads to general massaging effect of the muscles and internal organs. Increased blood supply to these areas leads to general purification of the body.
The physical effects of bandhas are:
1) The most important effect of bandhas are on the endocrine system. Jalandhara directly influences pituitary, pineal, thyroid, parathyroid and thymus. Uddiyana bandha directly influences adrenals and pancreas and Moola bandha directly influences the gonads and the perineal body or cervix.
All bandhas have an indirect effect on the pituitary, pineal and brain.
2) As bandhas have direct effect on endocrine glands, certain biorhythms in the body are also regulated. For example Moola bandha is extremely useful in stabilising menstrual periods.
3) The digestive system is toned, massaged and revitalised
4) Harmony in the activity of urogenital system occurs.
5) Blood pressure, heart rate, respiration rate decreases inducing calmness.
6) Alpha brain wave production is increased giving a profound relaxation. Sympathetic activity is decreased, which gives further relaxation.
Thus the benefit of performing bandhas are manifold.
Editor’s Note: The blogger is a homeopath, lifelong vegetarian and high level yoga practitioner. If you have any questions for her, please email them to readers@gulfnews.com or post on the Gulf News Facebook page.
Vasisthasana or side plank pose
How to do it:
Get into a plank pose. First lie flat on your belly. Bring your feet close, keeping them a foot distance apart.
Slowly lift up. Keep your back straight. Don’t let it dip. And you are on your toes.
Move forward to ensure your head is beyond your hands. The focus is on your core strength.
Then slowly turn to one side, so that the heel and side of both your feet are resting on the ground. After this, lift the outer leg so that it is parallel to the foot below. Continue lifting till it is perpendicular to the leg below and the foot is facing the ceiling.
Make sure that the supporting hand isn’t directly below its shoulder; position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor
Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from the heels to the crown.
You can stretch the top arm toward the ceiling, parallel to the line of the shoulders. If you have the strength, you can hold the toes of the outstretched foot. Keep the head in a neutral position, or turn it to gaze up at the top hand.
Stay in this position for 15 to 30 seconds and repeat on the other side.
Please do this position under the supervision of a qualified yoga teacher.
Contraindications:
People with serious wrist, elbow, or shoulder injuries should avoid this pose.
Benefits:
Strengthens the arms, belly, and legs
Stretches and strengthens the wrists
Stretches the backs of the legs
Improves sense of balance
Information Courtesy: www.yogajournal.com
