How to Do Bhandas In Kundalini Yoga
Kundalini yoga bhandas, also called body locks, are muscle-contraction exercises used to help channel the flow of breath while practicing yoga. Try the following bhandas to activate your vital life force and awaken your kundalini energy.
- Difficulty:
- Challenging
Instructions
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Mula Bhanda Root Lock
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1
Get into a relaxed sitting position. Bring your attention to and contract the perineum, the area between the anus and genital area.
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2
Think about stopping the flow of urine in the middle of urination. This is contracting your perineum.
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3
Inhale as you contract and hold, then exhale and release. Continue inhaling and contracting, exhaling and releasing. Do this exercise 10 times.
Uddiyana Bhanda Diaphragm Lock
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1
Stand with your feet hip width apart. Shoulders and torso should be slightly rounded forward.
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2
Inhale deeply through your nose. Exhale completely while contracting your abdominals, emptying out as much air as possible.
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3
Hold the bhanda for 5 to 10 seconds. Inhale deeply as you release the abdominal contraction. Perform this bhanda at least 10 times.
Jalandhara Bhanda Neck Lock
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1
Sit comfortably with your spine tall and straight.
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2
Inhale deeply, and bring your head slightly back, then forward, followed by tucking the chin slightly in toward the chest.
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3
Breathe consciously, inhaling and exhaling deeply. This bhanda is performed during meditation or chanting.
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