Mula bandha is the most important muscle "lock" that accompanies the performance of many yogic postures. Correct development of moola bandha and regular practice bestows perfect health on a person and helps to develop unthinkable vitality.
Description of moola bandha
Mula bandha is an exercise similar to the natural contraction of muscles when stopping a bowel movement. Only when performing moola bandha is it necessary to continue the movement, as if pulling the middle of the anus up and feel this movement along the spine. Another option is to spread the tension forward through the perineum to the genitals.
Mula bandha technique
The main option. Sit with your back straight in whatever position is comfortable for you. Place your hands on your hips. Feel the seat of the chair or the floor with your buttocks and anus. Inhale at half the volume of your lungs, swallow saliva, and hold your breath. Squeeze the anus slowly as hard as possible. Draw in the anus muscles from the periphery of the circle to the center and up. Hold the tension on the held breath for as long as you can. Then relax your pelvic muscles, inhale small and short, and exhale gently. Another continuation is possible after you inhale and contract the muscles of the anus. Women can spread the force forward from the anus to Vijaina, and men to the scrotum. There are special female and male modifications of the exercise.
First female version
While inhaling, firmly squeeze the anus, as when stopping a bowel movement, and then direct not so much with muscles, but with an effort of will or visualization upward. Hold the contraction until shivers appear and goosebumps run down your spine. At the same time, you need to imagine how the energy of Muladhara quickly rises up the spine from this movement. You can feel it at the base of your skull or at the root of your tongue. Maybe you will feel that there is more saliva in your mouth, and it tastes sweet. This is also a sign that sexual energy is moving up the spine. As you exhale, relax all the muscles involved in the process. Repeat 5-7 times. Pleasant warmth can appear in the pelvic area and lower back.
Second female version
The exercise is performed while standing, feet shoulder-width apart. At the beginning of the practice, you can put your palms on your buttocks. Without moving your legs, while inhaling, firmly squeeze your buttocks, squeeze the anus and pull it up. The lower torso can also be tense. The top should be free. Squeeze Vijaina's muscles and feel the clitoris push forward. Become aware and feel the muscles surrounding the clitoris. Contract and relax them for one minute. Relax and watch what is happening in your Vijaina. Do this exercise several times a day. This exercise is so powerful that it sometimes triggers Kundalini awakening. There were cases of going into an altered state of consciousness after practicing this exercise at seminars.
As I promised, I will say a few words about mulabandha).
I had few yoga classes - at first only two classes
on
Therefore, I still treat all these things with caution and apprehension.
In particular, the mulabandha just scared me at first.
Because when there are long-standing problems with the intestines and stools, then the instruction to "clamp everything" is perceived as - to tamp all this even more inside yourself) ...
But I must say that yoga regulates these terrible issues very successfully and over time I stopped being afraid of moola bandha). Because I have perceptibly realized that it is she who solves my problems in this area.
Previously, these difficulties required an operation - now there is a hope that yoga will correct what was inflicted by backbreaking work on the backyard and a difficult childhood) ...
So:
"Mula" - (Skt.) "Root, base, base; the lowest part ".
"Bandha" - "lock, clamp, close, lock."
Mula bandha means the constriction of the mooladhara chakra, the seat of the kundalini. The center of tension is located at the "root" of the spine - in the perineum.
On a physical level, this is muscle contraction.
At a more subtle level, this is the contraction of the mooladhara chakra.
It is very important to remember that moola bandha is not just a contraction of the muscles around the prostate (and, accordingly, the cervix in women), but the "locking" (squeezing) of the mooladhara chakra.
The prostate and cervix act as trigger zones that allow you to find the psychic center of the mooladhara chakra.
MULA BANDHA (lower lock) is also understood as voluntary contraction of the anus muscles.
That is, there are discrepancies: according to some information, it is necessary to contract the muscles of the anus, according to others - the muscles in the genital area. How to do it better - we'll figure it out further.
Mula bandha technique.
Two versions can be distinguished:
1. With mula bandha, by volitional effort, they contract muscles of the anus.
This is similar to the natural contraction of muscles when stopping a bowel movement. But when performing Mula bandha, you need to continue the movement, as if pulling the middle of the anus up and feel this movement along the spine.
2. In this variant you need to spread the tension forward through the perineum to the genitals.
In some schools, working with the muscles of the anus is called Ashvini mudra.
And when they talk about Mula bandha, they mean working only with the perineal muscle, or the Qi muscle, in the tradition of Taoist Yoga.
There is advice - not to pay attention to discrepancies, but to start doing, and after a while you will have your own feelings and knowledge of how to do better for you.
In my case, in the classroom, mulabandha meant contraction of "everything" - that is, the muscles of both the anus and the genitals. I still do this. At the same time, I feel exactly what is described: the movement of energy along the spine and sensation in the language. There is also a sensation of sweet saliva, sensations in the back of the head and in the head. This all means that the kundalini energy rises to the upper level.
How to do mulabandha in your case - feel for you).
The importance of moola bandha
Mulabandha causes a spontaneous alignment of the physical, mental and mental bodies of a person.
· Contraction of the muscles of the perineum leads to harmonious work of the endocrine system, improvement of the functioning of the nervous apparatus of the pelvic region, normalization of the work of internal organs. This helps to heal diseases of the abdominal cavity and small pelvis, i.e., digestive and sexual disorders.
· Mula bandha influences the mind, creating a feeling of deep relaxation. This relaxation frees a person from most mental and psychosomatic disorders - stress, overexertion and feelings of constant anxiety. In our time, the ability to get rid of constant stress is worth a lot.
· As a "mental relaxant", mula bandha has been found to be useful in the treatment of depression, neuroses, certain phobias, hysteria and mania.
· There is little experimental evidence on the beneficial effects of this exercise on psychotic patients. But, given the effect of moola bandha on the brain, as well as the fact of its beneficial effect in depression, we can assume that moola bandha is able to harmonize the state in manic-depressive psychosis and, in some cases, schizophrenia, especially in the early stages.
Mula bandha is the most important muscle lock. It is present in many yogic practices. Regular performance of mulabandha gives a person perfect health and helps to develop unthinkable vitality. The ability to control the manifestations of sexual energy is acquired. Rising up, sexual power is transformed into creative energy, a person's gaze becomes open, thoughts - clear and free.
While I was writing about Mulabandha, I remembered about
which are similar but mula bandha, but are characterized by their technique of execution
and have certain indications). I will describe how I will find the material).
Until then: good practice in doing
I will add new additional material for this complex soon).
Since "mula" means the perineum, where the mooladhara chakra is located, the name of this bandha is interpreted as "the source of control of the mooladhara chakra through the perineum."
Like other yoga practices, this bandha is aimed at achieving harmony of energies within the human body, purifying the mind and feelings, and leads to the healing of both the female and male body.
Benefit
The virtues of Mula Bandha are often described in traditional sources such as Hatha Yoga Pradipika and the writings of Gheran Somhita.
Here is what, for example, is said about her spiritual qualities: “Anyone who wants to overcome the sea of samsara must certainly perform Mula bandha, and do it alone. It gives complete power over pana. Perform it silently, with determination and perseverance. Your indifference. and cowardice will go away. "
The soul is inextricably linked with the body and participates in its processes, therefore, physically and emotionally, Mula bandha serves many purposes:
stimulation of blood flow and metabolism in the pelvic and digestive organs, pituitary and adrenal glands;
slowing down your heart rate and reducing stress;
improvement of the genitourinary and reproductive system;
reduction of discomfort during the menstrual period in women;
normalization of the central nervous system and a harmonious emotional background, getting rid of depression and anxiety states;
acceleration and "revitalization" of the brain, creative breakthroughs.
Contraindications
Do not do bandha:
at the peak of illness;
at high temperatures;
pressure;
dizziness.
During such periods, the energies of the body do not move in the same way as in a healthy state, and this practice can increase disharmony instead of healing the body and spirit.
The correct technique for performing moola bandha begins with finding the point that opens and stimulates the mooladhara chakra. Otherwise, you will waste time on useless training of the muscles of the perineum.
In the male body, the point is located between the anus and the base of the penis, in the female - at the junction of the uterus and vagina. After that, if you have found and felt this point in yourself, you can proceed to the first cycle.
Sit in an asana that suits you, for example, in Padmasana.
Close your eyes, straighten your back and relax your body muscles as much as possible.
Concentrate all your attention in the mooladhara chakra.
Take a deep breath and, without exhaling, begin to do Jalandhara Bandha.
Tighten the muscles in the mooladhara chakra area.
Direct, "pull" the muscle contraction up as vigorously as possible, but avoid painful sensations.
Concentrate fully on the point of tension; make sure that all other muscles in the body (arms, shoulders, face) are relaxed.
Keep the muscles tense for as long as you can without causing pain or gasping.
Relax all muscles completely.
Complete Jalandhara Bandha.
Gently raise your head, open your eyes, and then exhale fully. Start to regain breathing, but do not let it go astray for shortness of breath.
Wait for breathing to recover before starting a new cycle. Do not overextend your muscles and do not rush - your task is not of a sports, but of an energetic nature. It is better to work out one or two cycles with high quality than to suffocate and get tired, trying to complete ten.
Maintain inner peace by practicing Mula bandha, devote 10-15 minutes daily to it, and the mooladhara chakra will reveal your apanic potential, bring harmony of energies and bodily recovery.
Video
Video taken from open source from YouTube on the channel
However, moola bandha is not as simple as it seems. At the beginning of the practice of moola bandha, as a rule, simultaneously with the tension of the muscles of the pelvic floor, muscles of other parts of the body (hips, hands, shoulders or face) are involuntarily tensed. Learn to avoid this and combine the creation of tension in some areas of the body (in this case, the pelvic floor) with relaxation in all others.
Mula bandha is shown to both men and women. You can start practicing it from about 16 years old and continue until the very old age. Even occasionally doing moola bandha several times throughout the day is very beneficial.
Mula bandha is often combined with asanas, especially the pulsating moola bandha. Mula bandha pulsation means performing successive contractions-relaxation of the pelvic floor muscles with a frequency of about two to three times every two seconds. However, approach this frequency gradually. Do not neglect the quality of the exercise for the sake of speed: it is necessary to clearly record in the mind the moments of tension and moments of relaxation of the muscles of the perineum.
Moola bandha technique
First, you need to learn to feel separately the muscles of the sphincter of the bladder, the anal region and the tendon center of the perineum / cervix. Tense and relax them alternately. Differentiating sensations and mastering the control of different muscle groups will not be easy, but since you can practice whenever you want - it is completely invisible to others - with the right perseverance, you will quickly achieve success.
However, for the full practice of moola bandha, one should take any of the postures used in meditation, preferably with crossed legs (Padmasana, Siddhasana, Sukhasana). If you still do not feel comfortable in them, lie in Shavasana with your legs bent at the knees. At the same time, the heels are spread shoulder-width apart, and the knees are brought together and lean against each other. This position allows you to lower your lower back to the floor, which will help you better feel the muscles you need.
Breathing is usually built as follows: on inhalation, the muscles contract, on exhalation, they relax. But, perhaps, the reverse scheme will be more convenient for you: inhalation - muscle relaxation, exhalation - tension. With pulsating moola bandha, there are usually as many contractions as you exhale when you inhale. Or choose your own breathing rhythm. In all cases, there is a prerequisite: the whole body is relaxed, except for the pelvic floor muscles.
In describing the technique of execution, I adhere to the works of Swami Sivananda, Swami Satyananda Saraswati and Swami Anandakapil Saraswati. There is no complete unity in details among practitioners, but you just need to adhere to the scheme below.
Here we will have to distinguish between moola bandha in the broad sense of this term, or moola bandha mudra, which consists of three basic yogic exercises for the lower pelvis, performed simultaneously: Vajroli mudra, Moola bandha in the narrow sense of this term and Ashvini wise.
The following muscles are involved in these exercises:
1. For Ashvini Mudra- muscles of the anal region: the external sphincter of the anal canal and the muscle that lifts the rectum, which consists of the pubococcygeal, iliococcygeal and pubic-rectal muscles.
2. For moola bandha the area between the anus and the scrotum / clitoris is reduced; the point of application is the tendon center of the perineum / cervix.
3. For Vajroli mudra- muscles of the urogenital region: superficial transverse muscles of the perineum, ischiocavernous, bulbous-cavernous, deep transverse muscles and sphincter of the urethra. When performing this exercise, in men, the penis is somewhat pulled inside, and in women, the clitoris and muscles of the lower part of the vagina and urethra are strained.
Let us consider in more detail the technique for performing each exercise as part of the Mula Bandha Mudra.
1. Ashvini mudra- this is a rhythmic contraction of the anal sphincter - its consistent relaxation and tension. This movement makes prana rise up the internal channels of the body, passing also through all internal organs, which has a powerful cleansing and strengthening effect on the entire body. Each push of Ashvini Mudra raises prana to a certain level. In women and in men, this process takes place in slightly different ways. For women, in order to bring the flow to the crown of their heads, it is required to perform five pushes of Ashvini Mudra, for men - four (masters raise the flow in one push, regardless of gender).
Thus, Ashvini mudra is usually recommended for women to perform in series of five thrusts, for men - in four. The end of each series should be the feeling of an upward flow of energy, filling the head to the very top. Then you should relax, but not let go of Ashvini Mudra completely after the last contraction of the anus, fix it for a short time, breathe out calmly and slowly, watching how the prana rushes down all the muscles and bones of the body in a gentle stream, and then concentrates inside the abdomen in the area of slightly below the navel. If the downdraft is not felt clearly enough, you can help it by sliding the Nabhi mudra and rotating the shoulders forward. After that, inhale and repeat the series of thrusts.
Any asana is suitable for mastering Ashvini mudra, in which the spine is vertical and the body is free from stress.
In the practice of yoga therapy, Ashvini mudra is used as a separate exercise, performed 10-20 times (i.e., two to five series of pushes) twice a day - in the morning and in the evening. The frequency of contractions should be such that, according to the subjective feeling of Ashvini Mudra, it turns out as deep as possible. In the intervals between the thrusts, the anus should be completely relaxed.
Action. In addition to the psychoenergetic action described above, Ashvini Mudra is very effective as a therapeutic agent for diseases of the rectum, hemorrhoids, etc. In combination with other exercises, the practice of Ashvini Mudra helps to eliminate diseases of the genitourinary sphere, as well as general disorders.
2. Moola bandha in the narrow sense of the term, it involves a reduction in the tendon center of the perineum / cervix. It should be emphasized here that in both men and women, the perineum is not one muscle, but a group of them. It should also be understood that the perineum and the "perineal body" are not the same thing. The "perineal body", or the tendon center of the perineum, is a small muscle-tendon nodule measuring 2.5 by 3 cm, which is located in the outer region from the rectum (in the tissues of the perineum) at a depth of about 5 cm. The muscles of the perineum are attached to it: superficial and the deep transverse, bulbous-cavernous, external sphincter of the anal canal and the muscle that lifts the rectum. Several muscle fibers also extend from the rectum to this vital formation, which separates the urogenital area from the anal area.
The tendon center of the perineum plays a particularly important role in the female body. If, for any reason, it is damaged, then the woman develops prolapse (prolapse) of the uterus, ovaries and / or rectum.
Contraction of one muscle group of the perineum entails an involuntary contraction of the remaining groups. Therefore, it is so difficult to do Vajroli mudra or Ashvini mudra without doing moola bandha. This is true for both men and women. And this is one of the reasons why wide circles of yoga practitioners are not encouraged to do the three components of Mula Bandha Mudra separately. It is very useful for the body to train differentiated control of each muscle group. However, this takes a long time. In order not to deprive your body of the enormous benefits that these exercises bring, it is advisable to practice the triple Mula bandha mudra as a synthesis of three mudras - Ashvini, Mula and Vajroli.
3. Vajroli mudra uses the same muscles that stop urination. Therefore, before starting the practice of Vajroli, intermittent urination can be practiced. The following is the technique of a simplified version of the Vajroli Mudra.
TechniqueVajroli mudras d for men:
- Sit with your back straight. Place your hands loosely on your hips.
- Concentrate on the urethra at the base of the penis.
- Inhale in half or two-thirds of your lungs.
- Swallow saliva and hold your breath.
- Squeeze the urethra just where the urine stops flowing. At the same time, pull your penis inward towards your pelvis. You can help yourself by simultaneously drawing in your lower abdomen and doing moola bandha.
- Relax and repeat the cycle several times with one breath hold.
- Then relax your stomach, inhale quite a bit of air, and exhale calmly and fully.
- In the next step, you can do the exercises while standing.
- In this position, you can feel the penis twitch and lift slightly with each contraction.
TechniqueVajroli mudras for women:
- Women perform Vajroli in the same way as men. The concentration of attention during the contraction of the muscles of the urethra should be the din where the process of urination stops. It's slightly below the clitoris.
- After some practice, you can make the exercise harder. Before performing Vajroli, insert one or two fingers into the vagina.
- Contract the urethra and pull it inward at the same time.
- If done correctly, you will feel the muscles of the vagina firmly grip the fingers.
- To achieve the full effect, before Vajroli, it is necessary to suck in the lower abdomen and perform moola bandha.
- Start with 10 reps of both. Add 5 repetitions every week until you reach sixty.
Mula Bandha Mudra Effect
For those who are already confused: here I mean the effect on the human body of Mula Bandha in the broad sense of the term, implying the simultaneous performance of three exercises - Ashvini Mudra, Mula Bandha in the narrow sense of the term and Vajroli Mudra.
Therapeutically, contraction of the muscles of the perineum leads to a harmonious work of the endocrine system, an improvement in the functioning of the nervous apparatus of the pelvic region and, as a result, to the normalization of the functioning of the internal organs of the small pelvis. Mula bandha eliminates constipation, hemorrhoids, sperm incontinence, excessive sexual arousal with a lack of sexual power, loss of appetite.
On the energetic level, moola bandha promotes the accumulation, purification and transformation of sexual energy, gaining control over sexual impulses. It is very important to remember that moola bandha is not just a contraction of the muscles around the prostate in men and the cervix in women, but also the "locking" of the mooladhara chakra. With this approach, the exercise causes a spontaneous alignment of the physical, mental and mental bodies of a person.
WOMAN moola bandha can relieve dysmenorrhea (painful periods), however, if you suffer from amenorrhea (lack of menstruation), then skip this exercise until you have consulted a professional doctor or experienced yoga teacher.
Mula bandha has proven to be effective. A pregnant woman can perform mula bandha in conjunction with some other yogic techniques right up to the very moment of childbirth. This allows you to maintain the elasticity of the walls of the vagina and significantly reduce labor pain. Immediately after childbirth, women are strongly encouraged to practice moola bandha, ashwini and vajroli mudra - this will help tone the muscles that have been stretched during pregnancy.
Mula bandha is also an effective treatment for pelvic prolapse, leucorrhoea, and stress urinary incontinence.
Scientists have found that menopause is closely related to the mental and emotional state. Sincere, healthy and open-minded people go through menopause with no or minimal problems. In women, the physical changes during menopause are much more pronounced, so women in this period are much more likely to suffer from pessimistic mood, depression, anxiety and irritability. With the onset of menopause, a huge number of problems usually fall on the shoulders of women. Mula bandha evens out the hormonal background, therefore it is able to mitigate the metamorphosis of menopause, prevent the appearance of such unpleasant symptoms as lethargy, irritability, depression, arterial hypertension and dizziness. During menopause, people do not lose their sexuality - no matter what they say. The ability to manifest sexuality remains in a person until old age, and moola bandha ensures a healthy and fulfilling life.
FOR MEN, mula bandha avoids an inguinal hernia, eliminates involuntary leakage of semen. This exercise controls testosterone secretion and sperm production and soothes the passions leading to coronary heart disease.
and receive new issues of the blog directly to your inbox!
Bandhi is a set of internal clamps, or locks, designed to hold pranic or psychic energy within certain areas of the body so that the compressed force can be directed and used for its intended purpose where and when and where it is needed.
When performing bandhas, specific parts of the body are gently but powerfully tensed and held in this state. First of all, it allows you to control all the various parts of the physical body. Organs, muscles, nerves and physical processes are massaged, stimulated and subject to the will of the practitioner. Physical contraction or tension, in turn, has a significant effect on the mental (pranic) body. There is a redirection or even a stop of the prana flows constantly flowing through our subtle body. It directly affects the mind. The entire body and mind comes to rest and becomes receptive to higher states of awareness. This is the power of the bandhas when perfected.
Bandhas: for what and what is happening
The traditional yoga texts refer to three granthas called brahma, visnu and rudra granthami. They represent mental blocks and mental problems that prevent a person from "soaring" into the realms of meditation. If a person wants to experience the experience of higher awareness, these blocks or knots must be removed. They can be eliminated permanently or temporarily. Bandhas are especially effective at breaking or removing such blocks, at least for a short time, and this temporary elimination helps to get rid of them permanently. From the point of view of yoga, these blocks prevent the flow of prana into the main channel of the body - sushumna. When these are eliminated, prana immediately begins to flow through the sushumna nadi, which leads to increased receptivity of the mind and, in turn, to higher awareness.
Remember that these so-called knots are in the mental, not in the physical body, but physical manipulations such as bandhas can open them. Each level of manifestation has consequences on other levels. It is wrong to strictly separate the physical body, the pranic body and the mind body. They are all interconnected and, in fact, are parts of a single whole. They are separated and classified into different categories only for convenience of explanation. Therefore, the physical body affects the mind and the pranic body. The pranic body affects the mind and the physical body. And the mind influences the pranic body and the physical body. Better yet, do yoga, try to develop sensitivity and be convinced of this on your own experience.
Like other yoga practices, bandhas affect and influence different levels of the individual being. They have profound implications on the physical, pranic and mental levels.
Without the knowledge of bandhas, the student will operate in a very limited range of meditation technology and will not be able to progress. We will consider only the basic bandhas, focused on preliminary preparation for meditation. Most bandhas are powerful and should be learned gradually and carefully, carefully observing their action so as not to harm the body or mind. If during the practice there is any problem with performing bandhas or the slightest physical discomfort, it is necessary to interrupt the practice until you find a qualified leader.
Mula bandha
In Sanskrit, the word moola means "base" or "root" and the word bandha means "lock" or "clamp". Here the word "mula" means different things: it refers to the mooladhara chakra, the seat of the kundalini, as well as to the base of the spine or torso - the perineum. The name mula bandha can be translated with the cumbersome expression "crotch contraction lock".
This technique allows you to lock the psychic energy in the higher sphere of the mental body and does not allow it to descend into the lower areas. Mula bandha stimulates the work of the mooladhara chakra, a mental (imaginary) contraction that awakens the kundalini. At first, the student is offered to contract the muscles associated with the mooladhara chakra, but later, however, the exact location of the mooladhara will be established by the practitioner himself and, when muscle contraction is no longer required, the student can simply mentally touch the required point with his awareness. If the technique is perfected, its subtle effect is much more effective than the physical contraction of the muscles. However, in the first stages, students are encouraged to master muscle contractions. One of the most complete descriptions is given in the 4th chapter of the Hatha Yoga Pradipika text:
“Mula bandha causes the union of prana and apana, as well as nada and bindu. This will bring perfection in yoga. There is no doubt about that ”. (64)
Here the word apana refers to the function of the body acting on all levels, gross and subtle, which removes energy and waste from it.
The term "prana" here refers to the specific functions of the body responsible for supplying it with energy to keep it functioning. This prana is found in food, inhaled air, and subtle prana in the environment.
The balance of prana and apana implies a balance between the energies entering and leaving the body.
Gherand Samhita. The last text gives the following summary:
“Those who wish to cross the ocean of samsara (the world of illusion) should practice this bandha in a secluded place. The practice brings control over the prana in the body. Do it in silence, with attention and determination. All apathy will disappear. "
Mula bandha: technique of execution
It is advisable to sit in that meditative position in which the knees touch the floor: siddhasana and siddha yoni asana are the best, since the pressure with the heels increases the bandha. If you cannot sit in one of these asanas, you can use any other meditation asana in which your knees are resting on the ground. It can be padmasana, swastikasana, vajrasana or ardha padmasana. Place your hands on your knees in jnan or chin mudra. Close your eyes and relax your whole body. Concentrate on the so-called. the trigger of the muladhara chakra. The physical trigger point is located differently in men and women: in men, this point is located above the perineum, between the genitals and the anus, and in women on the cervix that connects the uterus to the vagina. Try to mentally touch this point and then squeeze it, holding the squeeze as much as you can. Relax. Do it again.
Comment
Mula bandha is usually performed in conjunction with jalandhara bandha, with the breath held while inhaling or exhaling.
Caveats
Master Mula Bandha slowly, gradually and carefully. Don't strain yourself!
Mula bandha: benefits
Mula bandha pulls the area of mooladhara, located between the anus and genitals, up, which significantly increases the flow of life energy apana vayu in the lower parts of the body, below the navel, and connects this flow with another flow of life energy - prana vayya, between the larynx and the heart, revitalizing general vitality. The blood supply to the pelvic area improves and the nerves are stimulated. This helps to infuse new forces into the organs of this area.
Ashvini - Vajroli - Mula (combinational and separate).
This practice will help the student distinguish one technique from another. Often, students do not feel the subtle differences between ashwini, vajroli and muola and simply tense all the muscles in the pelvic region, not understanding what technique they are trying to perform. This attitude towards three different techniques can destroy the beneficial effect of all three.
Stage 1 technique.
Sit in a meditative pose (preferably in siddhasana or siddha yoni asana) with jnan or chin mudra. Practice the simple form of vajroli mudra and try to hold the vajroli up to a count of 10 at a slow pace. Free yourself from vajroli. Perform moola bandha. Keep it to 10. On the following days, you can increase the score from 10 to 15 and higher.
Stage 2 technique.
Perform vajroli mudra. Add moola bandha to this mudra. Add ashwini to these two. Hold all three for a few seconds and then alternately release the ashwini, mule and vajroli.
Remarks.
This practice is appropriate to perform only when you have mastered the three techniques separately. You need to concentrate on delineating three separate zones of compression. This practice is not about breathing. Do it daily until you learn to clearly distinguish one from the other.
Jalandhara bandha is a "chin lock" used to compress the pranic force in the part of the trunk that stimulates the kundalini energy.
The word jalan means network in Sanskrit. The word dhara means "flow, mass of flowing fluid." This allows for different interpretations of the word jalandhara. Most likely, it means "a network, or accumulation of nadis, or paths." Hence, jalandhara is the practice or physical key to control the nadi network or plexus in the neck. These nadis can be blood vessels, nerves, or pranic channels. The concept of "fluid" or flow can extend to all of these different levels of subtlety, as jalandhara affects all of these levels.
References in texts
In the scriptures of yoga there are numerous references to jalandhara bandha. Here are a few of them, taken from the Hatha Yoga Pradipika text:
“Tighten your throat and press your chin tightly against your chest. This is called jalandhara bandha and helps prevent old age and death. " (chap. 3:70)
“It blocks all the nadis in the neck, delays the fall of amrita (divine fluid) that drips from heaven. It should be done to treat throat ailments. " (chap. 3:71)
“The contraction of the throat during jalandhara bandha prevents amrita from entering the digestive fire. In this way, prana is preserved (that is, prana is controlled and directed to sushumna; the flow of prana in other nadis stops). " (chap. 3:72)
During jalandhara bandha, one should hold one's breath. This hold can be in the form of antar kumbhaka (internal hold), or bahir kumbhaka (external hold), or both, depending on practice and connection with other techniques. That is, you can take a deep breath, completely inflating the lungs, and then do jalandhara bandha, or take a full breath and then do jalandhara bandha. Both methods find application in connection with other practices.
The duration of the kumbhaka should not be longer than convenient. This also applies to jalandhara bandha. Do not overexert yourself under any circumstances. Increase the duration of your breath hold over the course of weeks and months. If you have already regularly practiced nadi shodhana, as we have recommended, then it should not be difficult for you to do jalandhara bandha for a reasonable period of time.
Jalandhara bandha can be done in many different positions.
Raja yogic technique.
Sit in padmasana or siddhasana (sukhasana is inappropriate here, because your knees should touch the floor). Whoever cannot sit in these asanas, let him do jalandhara bandha while standing. Place your palms on your kneecaps. Relax your body and close your eyes. Take a deep breath and, holding your breath, tilt your head forward, pressing your chin to the jugular cavity of your chest.
Stretch your arms out on your knees and at the same time lift your shoulders up and forward to allow your hands to remain locked. Keep your palms on your knees. Stay in this position for as long as you can hold your breath. Then relax your shoulders, bend your arms, release slowly from the lock and raise your head. Exhale slowly. When breathing is normal, repeat again. You can do as many cycles as you like, provided that you experience absolutely no discomfort. Beginners should gradually increase the number of cycles, starting with five.
Kundalini yoga technique.
This technique differs from the previous one in that it is performed without any tension on the shoulders and arms. The head simply falls forward, and the chin rests against the jugular cavity. In this form, the student mobilizes the mental power of suggestion to become aware of the compression of prana in the upper torso.
Comment.
The practice can be performed with holding the breath after exhaling. Bandha blocks breathing and constricts various organs in the throat.
Warning.
Do not inhale or exhale until you are free from the lock, i.e. until they raised their heads.
Restrictions.
Jalandhara bandha should not be done by people suffering from hypertension, intracranial pressure or heart ailments.
Physiological point of view
Jalandhara bandha compresses the carotid sinuses, organs located in the carotid arteries in the neck. These are the main arteries that supply blood to the brain. The sleepy sinuses play the role of baroreceptors (pressure sensors. - Per.) And help coordinate blood pressure and heart rate with the respiratory system. They send signals along special nerves to the brain, which, in turn, takes the necessary actions to balance the circulatory and respiratory systems. When blood pressure rises, the carotid sinuses contract. As a result, the brain receives a signal to take steps to prevent the increase in pressure.
Beneficial action
Jalandhara bandha affects a person at all levels: physical, mental and mental. She controls the flow of prana in the body. It induces mental relaxation.
Compression of the carotid sinuses also helps to induce mental balance by slowing the heart rate. In addition, it promotes introversion - a person forgets about the outside world. The entire nervous system and brain are calmed down. This usually leads to more focus.
This bandha blocks the windpipe and compresses various organs in the throat. In particular, it massages the thyroid gland located in the throat. The perfect development and maintenance of the whole body depends on this gland. The massage provided by jalandhara bandha helps to make this gland more efficient.
This practice eliminates stressful conditions, reduces the possibility of recurrence, and dispels anger and anxiety.
Uddiyana bandha: action on the body
The term "uddiyana" means "soaring, flying high." The term "bandha" is "knot, tying", but, as a rule, the word "bandha" is not translated into Russian. Therefore, the correct translation may be - "high flying bandha". In this bandha, the diaphragm and abdomen seem to fly up, squeeze the prana in the upper body and, strengthening it, make it fly up as well. From a physiological point of view, this technique is designed to train the suspension of the internal organs, the strength of the diaphragmatic muscles and the abdominal muscles. For a deep massage of the peritoneal organs. “Just as capacitors, fuses and switches regulate the electric current, so the bandhas control the flow of prana (energy). In this bandha, prana, or energy, is directed from the lower abdominal region to the head. ”BKS, Iyengar.
Uddiyana Bandha: Technique for Beginners
Sit in a meditative pose with your knees on the floor. Place your palms on your knees. Close your eyes and relax your body. Exhale deeply and hold your breath. Perform jalandhara bandha. Contract your abdominal muscles inward and upward. This is the final position. If you do not feel uncomfortable, hold the lock for as long as you can. Then relax your abdominal muscles, release the jalandhara bandha and inhale. When breathing calms down and becomes natural, you can repeat.
Uddiyana bandha: contraindications
Do not practice:
- with exacerbations of gastric ulcer and 12 duodenal ulcer;
- on the days of menstruation;
- during pregnancy.
Learn carefully in any form:
- lung pathology;
- cardiovascular disease;
- diseases of the internal organs adjacent to the diaphragm;
- with hernias in the abdominal cavity;
Practice uddiyana only on an empty stomach and empty intestines. Remember to remove the chin lock and raise your head before inhaling.
Uddiyana Bandha: Benefits
Uddiyana bandha exercise: physiological effect
- Strengthens and rejuvenates the nerves of the gastrointestinal tract.
- Strengthens peristalsis.
- Promotes the release of toxins from the digestive tract and cleanses the rectum.
- Gives the best massage to the internal organs.
- Strengthens and rejuvenates all the endocrine glands (endocrine system) of the abdominal cavity.
- Strengthens the deeply lying back muscles.
- Stretches the spine, especially the lower part.
Uddiyana Bandha Exercise: Energetic Effect
- Energizes the navel energy center (Manipuru Chakra).
- Promotes the transfer of energy (including sexual) from the lower energy centers (chakras) to the upper ones.
Uddiyana Bandha Exercise: Psychic Effect
Gives vigor and lightness to the whole body.
The therapeutic effect of uddiyana bandha
- Eliminates and prevents the appearance of hernias.
- Eliminates the displacement of internal organs.
- Treats diseases of the internal organs and stomach.
Maha bandha (or big castle)
Maha bandha (or large castle) is a complex of several bandhas: mula bandha, jalandhara bandha, uddiyana bandha and bahir kumbhaki (holding the breath after exhaling).
Maha bandha: technique of execution
Sit in padmasana, siddhasana or siddha yoni asana with your hands on your lap. Exhale slowly and fully. Perform jalandhara bandha. Perform uddiyana bandha. Perform moola bandha. Maintain this position for as long as you like. While holding the complex of three bandhas, you can alternately shift your attention from one bandha to another, concentrating on each. Let go of moola bandha slowly. Just as slowly - from uddiyana bandha. And finally - from jalandhara bandha. Raising your head, try to exhale a little more before inhaling and then inhale. Recover breathing and repeat the complex.
Maha bandha: a warning
Maha bandha is a powerful and effective technique. If you have not yet mastered the three bandhas separately, you should not start the complex of all three. In addition, it is necessary to know the preliminary stages of nadi shodhana pranayama.
Maha bandha: benefit
The benefit of maha bandha is that this technique stimulates the flows of psychic and spiritual energies and transforms the extraverted mind into an introverted one, which brings it closer to meditation.
Udara bandha. Abdominal lock outward
This lock is performed on hold after inhalation. First, you need to take a soft and deep breath through the nose, then, while holding the breath, you need to inflate the abdomen, pushing the front wall of the abdomen forward and down. The delay is maintained for the available time, after which a smooth full exhalation occurs and uddiyana bandha is performed.
Udara bandha followed by uddiyana bandha is purna uddiyana, or full uddiyana, full abdominal lock. Purna-uddiyana is also called ajagari.
The effects of purna-uddiyana:
- effects on the nervous system, glands, blood vessels in the abdomen and solar plexus;
- activation of the parasympathetic nervous system by acting on the vagus nerve;
- improvement of internal organs.
Setu bandha. Occipital lock
This is the second version of jalandhara bandha, which is also called setu bandha in some yoga schools. When performing setu bandha, it is necessary to stretch the neck and take the head back, fixing the gaze between the eyebrows, trying not to pinch, but to stretch the back of the spine.
Pada bandha. Capture by feet
It is used to activate the muscles and nerves of the feet, which acts on the body as a whole, helping to direct energy upward from the ground, as well as to increase stability, bond with support and align the body.
While doing pada bandha, feel the support on the following three points:
- under the big toes,
- under the little fingers,
- in the middle of the heel.
Try not to fall over to any side of the feet - the outer arch (lateral, from the little toe to the heel), which forms the outer arch of the foot, as well as the inner (medial, from the big toe to the heel), which forms the inner arch of the foot. These two arches are called the longitudinal arches of the feet. It is also important for us to activate the transverse arch of the foot - from the base of the big toe to the base of the little toe.
During the execution of the castle, feel the rise in the vaults, observe the three points, track the interaction with the support.
Kati bandha. Lumbar lock
Kati bandha, or lumbar lock, is used in situations where it is necessary to protect the lower back from excessive deflection. That is, we reduce the lumbar lordosis by making the lumbar region flatter. To do this, it is necessary to turn the tailbone forward, while the navel goes up a little, and also to activate the muscles of the abdomen and buttocks. Thanks to this, we will be able to fix the lower back and protect it from unnecessary stress.
Janu bandha. Knee lock
Janu bandha - knee lock. It is carried out by pulling the kneecaps up. This activates the extensor muscles of the thigh, mainly the quadriceps femoris. Such a lock is used in asanas with straight legs (straight leg) in order to more organically distribute the load, more actively engage the legs in work, increase stability and reduce the load on the knee joints, which makes it possible to increase the level of injury safety.
For example, when performing Virabhadrasana I, it is important to apply jana bandha to the knee of the back leg, since there is a tendency to bend it. Another application is during flexible postures such as Pashchimottanasana. By activating the muscles around the knee, we can relax the back of the legs more by engaging the antagonist-agonist bond.
There are also other locks - shoulder, wrist, elbow, which are turned on by toning the muscles surrounding the joint, and are used to distribute the load in the pose evenly (especially when the load is increased on it) and not to wear out or injure the joint. which is especially true for people with hypermobile joints.
Be careful in mastering these techniques, keep track of your feelings.
Show Sanity, Live by Conscience and in harmony with Nature!
Loading...
