BANDHAs (Locks)

Bandha is a Sanskrit word related to our English words "band","bind", "bond"

and "bound." They are particular actions involving pressure or strain on the
muscles. Each bandha is a lock, meaning a closing off of part of the interior
body. These locks are used in various pranayama and asana practices to tone,
cleanse and energize the interior body and organs.

Jalandhara Bandha - Chin Lock

Yoga Exercises > Bandhas > Jalandhara Bandha - Chin Lock

"Jal" means "Net", in this case, net of Nadis (energy channels) and the word
"Dhar" means "to stop or to hold" the flow of the fluid (Amrut), flowing through
the nadis. This bandha is also known as "chin lock".

Sequence:

1. Sit comfortably in Padmasana or in any other sitting posture in which the

legs are crossed.
2. The spine and the head must be held erect.
3. Place the palms on the knees.
4. Exhale completely and then inhale slowly and deeply, at the same time
expanding the chest fully.
5. Hold your breath.
6. Raise your chin as high as possible without tilting the head.
7. Bend your head and neck forward and downward slowly towards your
chest, at the same time contracting the muscles of your neck and throat.
8. Bring the chin down slowly to the chest and press the point firmly into the
jugular notch.
9. Keep your chin tucked in with the maximum contraction of the muscles of
the neck and throat, with the back still held erect.
10. Fix your gaze on the tip of the nose.
11. Maintain the lock as long as your breath can be held comfortably.
12. After holding your breath, release the chin-lock and fingers, raise the neck
and head to the erect position, straighten up the spine and exhale slowly.

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 Caution:

• The bandha is not to be practised by persons suffering from breath related

problems or high or low blood pressure.

Benefits:

• Jalandhara Bandha benefits the thyroid and the parathyroid glands.

• The pressure on the carotid sinuses facilitates a cranial circulation and
helps in lowering the blood pressure.
• It has a stimulating effect on the muscles of the throat and improves the
blood circulation in that region.
• It exercises the neck muscles and stimulates the spinal nerve centres.
• This bandha is useful to persons with a double chin and helps them to get
rid of it.
• It cures many disorders of the throat.

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 Moola Bandha - Anal Lock
Yoga Exercises > Bandhas > Moola Bandha - Root Lock

"Moola" means "root", "basis", "source" or "cause" in Sanskrit. It also means

anal region. 'Moola Bandha' means 'Anal Lock'.

Sequence:

1. Sit erect on the carpet in Siddhasana, pressing well the perineum with the
left heel.
2. Look straight ahead.
3. Take a deep breath.
4. Exhale slowly and as the abdomen contracts, close the anal aperture
tightly, and then contract both the internal and the external sphincter muscles
vigorously and continuously and draw them upwards.
5. Intensify the contraction and lifting of the anal sphincter muscles after
completing the exhalation.
6. Try to get the maximum contraction but do not contract violently.
7. Hold the contraction from five to ten seconds without discomfort.
8. Inhale slowly and, while inhaling, relax the anal sphincter muscles slowly.

Note:

• Perform five turns of this Bandha in succession in the beginning, and

increase by one turn every week up to a maximum of ten turns for gaining the
maximum amount of physical benefit.
• Relax for about five seconds between the contractions.

Benefits:

• Moola Bandha benefits the prostate gland, the gonads, the perineal body
and the pelvic muscles.
• The pelvic floor receives an increased blood supply.
• It gives relief in several disorders of the urogenital and systems.
• It prevents piles, fistula and prostatic hypertrophy. If ailments are already
present, it reduces their severity prevents further complications.
• It prevents a prolapse of the rectum.

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 Uddiyana Bandha - Abdominal Lock
Yoga Exercises > Bandhas > Uddiyana Bandha - Abdominal Lock

"Uddiyana" means 'flying up', and 'Bandha', means 'lock' or 'tie' in Sanskrit.
Uddiyana is the 'flying up' of the diaphragm in the thorax and the simultaneous
pulling back of the abdominal viscera above and below the navel towards the
spine.

Sequence:

1. Stand erect on the carpet.

2. Place your feet about eighteen inches apart, in line with each other, and
turned a little outward.
3. Slightly bend your head and trunk forward from the waist and flex the
legs in the knee-joints.
4. Bend the arms and grasp the front of the thighs a little above the knees
with the respective hands with all the fingers, including the thumb, pointing
inward.
5. Raise your head slowly. Leave the abdominal muscles loose.
6. Exhale completely as fast as possible, breathing out the air from the lungs
fully and forcefully at the same time vigorously contracting the front muscles of
the abdomen.
7. Hold out your breath and do not allow the air to enter the lungs while the
following abdominal movements are being performed.
8. Pressing the palms mildly and evenly against the respective thighs, do
vigorous 'mock inhalation' (false inhalation), without opening the glottis or
allowing the air to rush into the lungs.
9. While doing this, the thoracic cage will expand and the ribs will be lifted
and as they do so, swiftly and completely relax the contracted front abdominal
muscles. As soon as the ribs rise, the relaxed diaphragm will automatically rise
up and, simultaneously, the front muscles of the abdomen, namely, the part of
the abdomen above and below the navel (the abdomen including the navel), get
sucked inward and upward towards the ribs, automatically and fill the 'vacuum'
in the thoracic cavity.

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10. The relaxed abdominal wall, in turn, undergoes a deep depression,
extending from just below the ribs up to the pelvis and, as the abdomen thus
hollows itself, it will take on a concave appearance.
11. Holding the 'vacuum' in the lungs, maintain this position comfortably for
five to ten seconds or until you can go without air without any discomfort.
12. Concentrate your mind on the solar plexus.
13. When the breath can no longer be held out comfortably, start inhaling
slowly and deeply. The deep hollow created in the abdomen will be effaced
gradually, and the abdomen and the chest will assume their normal shape.
14. Straighten your trunk and head, reduce the distance between the feet,
and return slowly to the standing position.
15. Exhale slowly and breathe deeply a few times and then resume normal
breathing. One round of Uddiyana is now complete.
16. Take three rounds with sufficient periods of rest.

Caution:

• Uddiyana Bandha is only practiced while holding without breath. This is an

important safety measure.
• Sensitive tissues in the lungs could be damaged by practicing Uddiyana
Bandha with air in the lungs.

Benefits:

• Uddiyana is the sole exercise which helps to maintain abdominal fitness. It

promotes the resilience of the abdominal muscles and improves the blood
circulation in the abdominal cavity.
• It provides a natural and powerful massage to the heart, stomach, liver,
pancreas, spleen, kidneys, gall bladder, the transverse colon, and the upper part
of the small intestine, all in one movement.
• The participation of the abdomen in the respiratory processes and the
increased mobility of the diaphragm make a deeper and fuller respiration
possible.
• Uddiyana restores the elasticity of the lungs and improves their capacity.
The chest expands and the ribs are also exercised.
• It tones up all the nerves which have their roots in the region of the solar
plexus.
• The improved functioning of the somatic nerve helps the coordinated
activity of the voluntary and involuntary nervous systems.