Bandhas

Question 1

Mula Banda

Answer 1

Root lock
Keeps energy boat from leaking
Naturally rises at the end of exhale

If arches are collapsing = low mula bandha

Question 2

Uddiyana Bandha

Answer 2

Flying up Lock

Draw navel to spine

Question 3

Jalandhara Bandha

Answer 3

Flow/water/jaw/net Lock
Keeps too much energy from going to head
Net in throat to stop the stream

Question 4

Ischial Bandha

Answer 4

Engage around sits bones

Question 5

Hasta Bandha

Answer 5

Hand lock
Inner triad
Rebound energy from ground

Question 6

Pada Bandha

Answer 6

Foot lock
All 4 corners of feet
Rebound energy from ground
Encourages mula Bandha

Question 7

Pada 1

Answer 7

For most closed hip standing asanas (except Triangle)

Steering foot = steering hips
Front foot = heel to ball
Back foot = ball to heel

Question 8

Pada 2

Answer 8

For Warrior 2 family of asanas
For most open hip standing asanas
Front foot=heel to ball
Back foot = heel to big toe to little toe

Question 9

Vasista Pada

Answer 9

Like side plank. On the edge of the foot

Question 10

Padma Pada

Answer 10

Press through balls of foot, like a petal.

Spread toes, for more vyana

Question 11

Surya Pada

Answer 11

Press through heel
Like 1/2 moon

In warrior 3 and handstands, can be either Surya or Padma Pada