Demystifying the Elusive Bandhas

A Four-Week Online Program for Yoga Teachers and Sincere Practitioners

www.blissfulyogini.com

with Tania Jo Ingrahm, eRYTand Rupali Embry, eRYT500

© 2015 SHANTIGIRL PRODUCTIONS, INC.

The Energetics of Life• Uddiyana bandha • The energetics of mula and uddiyana bandhas

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Week #2

Uddiyana Bandha: Definition

• Uddiyana = flying upwards

• Bandha = lock

• Refers to the prana (life force or energy) flying up through the sushumna (central energy channel with lies in the subtle body roughly in front of our spine)

Guruji (Sri K. Pattabhi Jois) in samastitihi with uddiyana bandha engaged.

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Uddiyana vs. Uddiyana Bandha

Uddiyana (see this week’s videos):

• is a kriya (cleansing technique)

• good for cleansing and toning abdominal organs

• relieves constipation and indigestion

• good prep for gaining understanding and muscle proprioception for uddiyana bandha

• done with bahya kumbhaka (breath retention on exhale)

• prep move for nauli (stomach rolling)4

Uddiyana bandha (see this week’s videos):

• more subtle than uddiyana

• continuous ujjayi breath (no kumbhaka)

• encourages a ribcage/chest breath, which is more energizing than a belly breath

• done in concert with mula bandha

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Uddiyana vs. Uddiyana Bandha

Uddiyana Bandha Anatomy

What muscles are being used?

• main muscle is transversus abdominis

• the deepest of the abdominal muscles

• fibers run horizontally

• contracting it compresses the abdomen, flattening the lower belly and toning abdominal organs

• activating this without tightening the other layers will come with practice

The Key Muscles of Hatha Yoga by Ray Long, MD6

Another Layer To Consider

• Some teachers feel the iliopsoas is also involved with uddiyana bandha

• It’s comprised of two large muscles and is deep in the lower core

• It affects movement in the lower back, pelvis and hip and is one of our main hip flexors

• Gaining control over this muscle group (contracting and relaxing at will) can transform your asana practice

The Key Muscles of Hatha Yoga by Ray Long, MD7

Finding Your Uddiyana Bandha

• Lie on your back with eyes closed and completely relaxed, stretch your arms overhead (tadaka mudra)

• Relax your belly and feel it move with your breath

• On the next exhalation, activate mula bandha

• On the inhalation, activate uddiyana bandha

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Uddiyana Bandha Search (cont.)

• Notice: The belly can no longer move freely with the breath and the movement is shifted to the ribcage

• Take a few breaths, then release completely, noticing the difference between the belly breath and chest breath

• Try in samastitihi and adho mukha svanasana

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Benefits• Strengthens abdominal muscles and diaphragm

• Massages and stimulates abdominal organs

• Improves digestion and elimination, purifies the digestive tract of toxins

• Increases agni (digestive or gastric fire)

• Stimulates and lifts the energy (along with the effects of mula bandha)

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Contraindications

• Full stomach

• Pregnancy

• Menses

• High blood pressure

• Hernia

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Using Bandhas During Asana

• During the stronger parts of practice to support stability, extension, strength

• When folding forward: Reduce work in arms and allow the forward fold to initiate from mula/uddiyana bandhas. Deepen without forcing it, without striving.

• Try the same thing in backbending

• Feel the extension and front opening grow out of mula bandha/uddiyana bandha

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The Experience of the Bandhas

• Mula bandha will show up as a groundedness in your practice.

• Uddiyana bandha will show up as a floating and lightness in your practice.

• Allow them to flow during practice, not be held rigidly.

• Just like your breath, there is a flow to the bandhas.

• Inhale and feel the extension from uddiyana bandha.

• Exhale and feel the stability and grounded feeling of mula bandha.

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Prana, Kundalini and Their Journey

• Prana flows through the approximately 72,000 nadis in our subtle body.

• The lifting of the lower bandhas creates an upward movement of prana through the three main nadis: the ida, pingala and sushumna.

• These are not physical structures but energetic flows (nadis=stream, flow) in the subtle body.

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Ida and Pingala• Ida is associated with lunar

energy. • cooling • moonlike • female energy

• Pingala is associated with solar energy. • warming • sunlike • male energy

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The Path of Kundalini

• Kundalini is a powerful evolutionary energy contained within the sushumna.

• Likened to a sleeping coiled snake at the base of the spine.

• It is awakened over time (even lifetimes!)

• As it rises up the sushumna, it awakens and energizes the chakras, ultimately reaching the sahasrara (crown chakra).

16http://edgeba.webs.com/thekundaliniserpent.htm

Mula Bandha and the Chakras

• Area involved with mula and uddiyana bandhas is from the floor of the pelvis to the diaphragm.

• Muladhara chakra is stimulated by mula bandha.

• The physical lock activates the energy of the chakra.

• Mula bandha drives prana up the sushumna. Muladhara chakra is stimulated by mula bandha.

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The Energetics of Mula Bandha

• Considered to be the destroyer of decay and death

• Thought to keep you young as it generates an upward flow of life force

• Versus, life force being lost or depleted (aka, “aging”) when not practiced

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Energetics of Uddiyana Bandha

• Uddiyana (flying upwards) refers to the movement of energy

• Gives our body lightness, helping you to overcome the force of gravity in your practice

• It is an energy valve that prevents accumulated tensions, toxins or stagnation to develop or accumulate in the navel region

• In conjunction with mula bandha, will increase the effectiveness of meditation and pranayama

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Energetics of Uddiyana Bandha

• It opens and energizes the fire chakra (Manipura) in our solar plexus

• It connects the earth energy of root chakra to the:

• water energy of Swadhisthana (second chakra)

• fire energy of Manipura chakra

• to air energy of Anahata chakra (heart)

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Pre-work Videos

• Uddiyana—kriya for abdominal area/organs

• Uddiyana bandha—abdominal lock done w/ breath

• Uddiyana bandha agni sara—fire washing (tones abdominal muscles and organs, purifying our digestion and elimination systems)

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This Week’s Homeplay

Simple pranayama practice

• seated position, eyes closed, full breathing with relaxed belly (may use ujjayi breath throughout)

• connect with mula bandha as you begin exhale - feel lift

• connect with uddiyana bandha as you begin inhale

• does mula bandha release? do you feel a subtle flow between the two?

• play with softening the physical aspect and using primarily focus

• breathe for at least 5 minutes (daily if you can, but at least 2x before next week)

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This Week’s Homeplay (cont.)

• Take the bandhas into your asana practice

• Practice uddiyana bandha agni sara daily, upon arising: • drink a large glass of warm water • wait about 15 minutes or so • do three rounds

• Post a photo or video of your full uddiyana bandha!

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Reminders

• We’ll release your next module on Monday, April 20.

• Next week: Jalandhara bandha, maha bandha and taking it off the mat

• Video will cover jalandhara bandha.

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Teaching Platform Reminders

• Please leave comments or questions in each week’s module.

• Let’s keep the enthusiasm going by connecting with the community.

• Don’t forget to post a photo or video of your full uddiyana!

• Bring your questions to next week’s call.

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