The bandhas or muscle seals are an integral part of the Ashtanga Vinyasa practice. They form part of what Pattabhi Jois called the ‘breathing-movement system’. They complement the ‘chest breathing’ we use in Ashtanga.
What are bandhas & how to apply them
Bandhas are energetic seals or locks, which we apply in the Yoga practice. In Ashtanga we use majorly Muladhara Bandha, the root lock, and Uddiyana Bandha, the upward flying muscle seal or belly lock. More rarely used is the chin lock or Jalandhara Bandha.
Muladhara bandha – MB
Muladhara Bandha or short Mula Bandha is a gentle contraction and lift of the perineum, which is the centre of the pelvic floor. It is located between the anus and the genitals. It is an isolated activation of the pelvic floor muscles, and regular practice is required to master the holding of it. To apply this seal or gate without tensing the area around the perineum, such as the buttocks, upper thighs, and the lower belly, can be challenging. They should all remain relaxed when applying this lock.
Often MB is referred to as the anal lock, but several committed and experienced practitioners and Yoga teachers have contracted a haemorrhoid problem when using MB in that way. Instead, the Hatha Yoga Pradipika refers to the perineum for the focus on MB, which I also find much more helpful.
Uddiyana bandha – UB
Uddiyana Bandha is applied by a gentle hollowing of the lower portion of the abdomen. Focusing on the area in between the pubic bone and the navel, we notice a subtle drop of the belly during exhalations. At the end of such an exhalation we draw the belly in just a fraction further than it is already. As of now we sustain the gentle tuck-in position of the lower abdomen, ideally throughout the whole practice. It is important to use this bandha only below the belly button, otherwise it would restrict the movement of the diaghram, which we need to breath with comfortably and freely. If you ever experience laboured breath, check that your UB is applied properly and you are not overdoing it.
Bandhas during menstruation
It is advised not to hold the bandhas during menstruation. Rather practice a very gentle non-challenging sequence, keeping both the pelvic floor as well as the lower abdomen soft. Ask a Yoga teacher for guidance, if you are unsure as to how and what to practice during this time of the month. I clearly remember during my stay at the Iyengar Yoga Institute in Pune, India, Gita Iyengar insisting that it is better to practice certain Yoga posture than lying in bed, especially when experiencing discomfort during the menstruation! Yoga can greatly assist in reducing cramps, fatigue and other symptoms.
When should we hold the bandhas?
We aim to hold both bandhas throughout the whole asana practice. This can be very challenging, because every time our mind wanders, the bandhas most likely wander with it 🙂 Just as we bring our mind’s focus back to the present moment again and again, so we shall re-apply the bandhas each time we regain focus.
Why use bandhas & what are the benefits?
Energetic effects
On an energetic level MB is said to capture our prana and prevent it from being dispersed. UB distributes the captured prana throughout the body. It lifts up ‘apana’ – waste matter – for more efficient detoxification through the help of ‘agni’ – the digestive fire. Every time we exhale we detoxify. Sweating is also a wonderful way to rid ourselves of toxins. Both are emphasized through the way we breath in Ashtanga and the use of the bandhas.
Physical effects
On a physical level both bandhas connect muscularly with the lower back and the top of the sacrum. When engaging the bandhas skilfully the lower back feels supported and the pelvis is stabilized. It allows for freer and safer movement in and out of postures.
Mental benefits
On a mental level, holding the bandhas continuously for the duration of our practice sure is challenging! It encourages and improves focus and concentration. The bandhas help us create an inward-drawn focus, and disconnect us from external stimuli. We can give our mind a break from recurring thoughts, worries, and ruminations.
Incorporating the bandhas in our asana & pranayama practice leaves us refreshed and allows for clarity of mind and new, creative ideas to arise. We are more likely able to examine and experience life with an open mind.
OM Shanti,
Angelika