Bandhas are energetic locks used to focus attention, create heat and control prana (energy) flow. Essentially the bandhas are muscle contractions. There are three main bandhas and a fourth which is all three used together.
Mula Bandha – Root lock
Mula bandha is achieved by contracting the muscles at the base of the torso: the pelvic floor for women and the space between the testes and anus for men.
”On the physical level, practising mula bandha creates attentiveness in the supportive musculature of the pelvis. This increases the stability of the pelvis, and, since the pelvis is the seat of the spine, its stability creates a safe environment for spinal movement. Thus, mula bandha strengthens—and teaches the importance of—the solid foundation that should underlie any movement.”1
Engagement of the mula bandha gives yoga poses more lift which helps with jumping in flowing yoga sequences.
Practice: Bridge Pose (Setu Bandhasana)
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Uddiyana Bandha – Abdominal Lock
This bandha is very often performed at the same time as the mula bandha, drawing up the pelvic floor can naturally lead to drawing up the abdomen. Regular practice enables the yogi to exhale more fully, to breath more easily and to “fly”! Engagement of the uddiyana bandha (“core” muscles) helps with lift and upward motion in arm balances like crow and handstand and holding poses like plank.
Practice: Cat Pose (Viralasana)
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Jalandhara Bandha – Throat lock
Jalandhara bandha can be practised alone or with the other two bandhas. It appear in shoulder stands and bridge postures and stimulates the thyroid gland.
Practice
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Maha Bandha – Great Lock
Once the other bandhas have been mastered they can all be practised simultaneously. Practising all three bandhas at the same time delivers the benefits of each of the bandha all at once.
Practice
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Bibliography
www.mindbodygreen.com/0-2583/Bandhas-for-Beginners-Intro-to-Yogas-Interior-Locks.html
www.doyouyoga.com/a-beginners-guide-to-bandhas-99266/
https://www.ekhartyoga.com/blog/the-bandhas-preventing-yoga-injuries
Power Yoga – Beryl Bender Birch
References
1. David Life - http://www.yogajournal.com/practice/to-infinity-and-beyond