Bhandas (to lock, hold, or tighten) Flashcards
Mula Bandha
Root lock.
Allows your energy to flow up, not down and out.
Stimulates the pelvic nerves, genital system, the endocrine system and excretory system. Shown to relieve constipation and depression.
Men: contract area between anus and testes.
Women: contract muscles at bottom of pelvic floor, behind cervix.
Uddiyana Bandha
Flying up lock.
Moves energy upwards with more force than Mula Bhanda.
Stimulates digestive juices, increasing your metabolism, tones overworked abdominal organs.
Balances adrenal system, relieving stress, lethargy and tension.
Creates a soft massage for deeper internal muscles of lower back.
Stand up tall, feet one meter apart. Inhale through nose, reach arms up alongside ears. Exhale out mouth, fold forward placing hands just above knees. Without inhaling, close your lips, straighten elbows and feel your abdominal wall and organs push up and back towards your back.
Jalandhara Bandha
Throat lock.
Controls the flow of energy in the nerves and blood vessels of the neck.
Compresses the sinuses on the main arteries of the neck, helps regulate the circulatory and respiratory systems, helps to balance the thyroid and metabolism.
Instant trigger for mental relaxation as well as stress and anger relief.
Sit on shins or cross-legged, palms on knees. Inhale slowly & deeply through nose, bring chin towards neck and lift sternum slightly. Press down on hands and straighten elbows, pulling chin back further, hold as long as possible, then left chin, inhale remainder of capacity into lungs, and exhale.
Maha Bandha
Great lock; Combination of the other bandhas.
Regulates entire endocrine system.
Makes you a better swimmer, runner.
Sit on shins or cross-legged, palms on knees. Inhale then exhale fully through nose. Squeeze every last drop out. Without inhaling, engage Mula Bandha, then Uddiyana Bandha. Inhale a tiny bit, lift your chest, engage Jalandhara Bandha. Hold as longs as possible, then lift your head, inhale fully and release all the bandhas.
