Ashtanga Basics: Bandhas


Bandhas are used in Ashtanga Yoga to contain energy in your body. Bandhas lock and regulate the energy inside of your body. There are three energy locks, or bandhas, within Ashtanga Yoga: The Mula Bandha (Root lock), the Uddiyana Bandha (lower belly lock), asnd Jalandhara Bandha (throat lock).

The Mula Bandhas is often called the root lock because it is centered around the bottom part of your spine. Think of the area between the genitals and anus. The area is located in different areas between females and males, but you should try engaging this muscle.

I'm waiting...

Did you feel the "squeeze?" Good!

Next, The Uddiyana Bandha is often called the lower belly lock. The Uddiyana Bandha is located a few fingers below your belly button. You must focus on your breathing in order to engage the Uddiyana Bandha. Unfortunately, we cannot fully engage the Uddiyana Bandha for the entire duration of our practice. It would inhibit our breathing too much. You want to keep the Uddiyana Bandha locked, but not all the way. You want a happy center of muscle engagement for this lower belly lock.

Last, the Jalandhara Bandha! Simply put, this is a throat lock, or chin lock. The method to doing the Jalandra Bandha is to stick out your neck as if you are trying to touch the floor with your face, but you are sitting completely upright. Next, draw your chin down and place your chin between your clavicle bones on your chest. Lightly lock your chin down, don't try to dig your chin into your chest!

Now that you've learned the basics of the bandhas in Ashtanga Yoga... Try them all at once to create the "great lock." You want to inhale, the engage all of your bandhas, thereby containing the energy! It is difficult at first, but with enough practice you will "get it!"

<3
Reiko