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"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
Caution:
Benefits:
2
Moola Bandha - Anal Lock
Yoga Exercises > Bandhas > Moola Bandha - Root 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:
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.
3
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:
4
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:
Benefits: