How to Learn the Bandhas in AshTanga Yoga
Bandhas is an ashtanga yoga technique that requires some physical action and much mental concentration. Bandhas regulate and strengthen the flow of prana, or life energy, in your body and can improve your ashtanga yoga practice. There are two basic forms of bandhas which you can easily learn as part of your regular yoga practice.
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Instructions
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Mulabandha
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Practice mulabandha after your regular yoga practice. While lying on the ground or siting in a comfortable cross-legged position, tighten and release the muscles you use for defecation and urination. Mulabandha helps to bring your energy down your spine, grounds you to the Earth and gives you more strength and balance when performing ashtanga yoga.
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2
Tighten and release your muscles each time you use the bathroom for regular practice of mulabandha. Engage the perineal muscles to inhibit the flow of urine, then releasing it. Perform these contractions a few times each time you go to the bathroom.
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3
Perform mulabandha at any time throughout the day while sitting or standing, tightening and releasing the muscles you use for urination and your anal sphincter.
Uddiyana Bandha
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Breath the air out of your lungs completely, while standing. As you completely release the air, place your hands on your knees, close your throat and extent your chest towards the ceiling.
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Create a vacuum in your chest, causing your abdomen to be sucked in and upwards by stretching your chest upwards as must as possible without allowing air to enter your lungs. Hold uddiyana bandha for as long as possible before releasing.
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6
Swallow once before slowly releasing your abdomen. Inhale slowly as you release the bandha and return to a standing position. Practice uddiyana bandha both before and after your regular ashtanga yoga routine to lengthen and strengthen your spine, protect your lower back and move prana up your spine.
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