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Demystifying the Elusive Bandhas A Four-Week Online Program for Yoga Teachers and Sincere Practitioners with Tania Jo Ingrahm, eRYT and Rupali Embry, eRYT500 www.blissfulyogini.com © 2015 SHANTIGIRL PRODUCTIONS, INC. Week #3: Bringing the Esoteric into the Everyday • Jalandhara bandha • definition: jala = net; andhara = stream • symbolic of directing consciousness to higher levels • controls thought and speech • keeps negative thoughts from poisoning the body 2 Definition, cont’d • also translated as jalan = brain; dhara = holding • you create an upward pull on spinal cord • commonly referred to as ‘chin lock’ • thought to impede the downward flow of amrita (lit., “immortality”), commonly referred to as the nectar of immortality that prolongs life 3 Jalandhara Bandha Awarenesses for this bandha • Tuck the chin slightly, keeping the back of the neck long. • Keep the heart lifted and shoulders relaxed back and down. • To go deeper, allow chin to lower close to upper chest, still keeping back of neck long. • Sharath Jois in padmasana with maha bandha engaged You may notice you feel taller. (notice specifically jalandhara bandha). ~ Yoga Mala by Sri K. Pattabhi Jois. 4 Anatomy of Jalandhara Bandha • Main muscles involved are the sternocleidomastoid muscles. • They are on either side of the neck. • As they contract they flex the head and neck forward and draw the chin down. Slide from The Key Muscles of Hatha Yoga by Ray Long, MD BandhaYoga.com 5 Anatomy, cont’d • Pre-call video shows how to engage this bandha. • In full lock it may feel as if you’re pulling the skin above the sternum with your chin. • Try not to overwork the contraction of the sternocleidomastoid muscles. Slide from The Key Muscles of Hatha Yoga 6 by Ray Long, MD BandhaYoga.com Deeper Awarenesses Try these: • Drop the head forward, resting chin on sternum: • What do you notice? • Tuck the chin just slightly: • What does that feel like? • Just a slight change in head position? • A lift of the rib cage or not? • Lengthening of the spine? 7 Deeper Awarenesses Now Try This: • Engage jalandhara bandha fully, take a few deep breaths: • Is it a belly breath or chest breath? • What’s happening in mula and uddiyana bandhas? 8 Jalandhara Bandha Benefits • Regulates the circulatory and respiratory systems, slowing heartbeat and respiration, thus calming the mind. • Stimulates the thyroid to balance metabolism. • Is said to cure all diseases of the throat. • When used on the kumbhaka phase of the breath it assists in holding the breath out or in. • Protects the brain, eyes and inner ears from the internal pressure of held breath. 9 Contraindications • High blood pressure • Heart disease • Neck injury • Not recommended those with high intra-cranial pressure or heart disease 10 Purpose & Practice • Jalandhara bandha is thought to stop the upward flow of prana that’s stimulated by mula and uddiyana bandhas. • By physically and energetically sealing off the top of the sushumna, you build vital energy within the body and clear “the kinks in the hose.” • Also used with uddiyana kriya and nauli. 11 Energetics of Jalandhara Bandha • Vishuddha chakra (throat chakra) is stimulated by jalandhara bandha. • This chakra is known as the center for right speech. • Relates to sound, creative identity and communication. 12 Energetics, cont’d • Jalandhara bandha impedes the downward flow of amrita (lit. “immortality,” and commonly referred to as the divine nectar) • Amrita is a fluid that can flow from the pituitary gland into the throat in deep states of meditation. • This nectar is said to conquer death. 13 Maha Bandha • Jalandhara bandha, used in conjunction with mula and uddiyana bandhas, is known as maha bandha (great lock). • Used to enhance meditation and pranayama by stimulating the Kundalini to awaken and begin its upward journey. • Can be used throughout your asana practice to stimulate energy so you don’t become depleted during a strong practice. 14 Pattabhi Jois quote “An important component of the breathing system is mula and uddiyana bandha. These…locks which seal in energy, give lightness, strength and health to the body, and help to build a strong internal fire. Without bandhas, breathing will not be correct, and the asanas will give no benefit. When mula bandha is perfect, mind control is automatic.” Sri K. Pattabhi Jois, father of Asthanga Yoga (given the practice from his teacher, Sri T. Krishnamacharya) 15 This Week’s Homeplay • Try maha bandha in your asana practice • Adho mukha svanasana • Seated forward bends • Half or full lotus or simple seated position • Experiment with other poses, in some jalandhara bandha won’t seem to make sense and in others all three (maha bandha) will feel like they fit. • Make notes and share what you discover on the comments. Hearing each other’s experiences is a great way to learn! 16 Homeplay, cont’d Nadi Shodhana = channel clearing • Use maha bandha throughout. If it’s uncomfortable, release jalandhara bandha. • Right hand in vishnu mudra (index and middle fingers curled down to palm; thumb, ring finger and pinkie extended) - thumb will close right nostril, ring finger left nostril • Inhale through left nostril slowly • Close left nostril and exhale through right nostril • Inhale through right, switch, exhale through left • Continue for at least five minutes with that pattern (switching nostrils on exhale), using continuous breath (no holds). 17 Reminders • We’ll release your next module on Monday, April 27. • Next week: Deepening Your Teaching. • We’ll discuss how to present bandhas to your students • We’ll also learn about Tristhana. 18 Teaching Platform Reminders • We are loving the comments and questions…keep ‘em coming! • Be sure to set up your notifications so you’ll be aware of new comments from the group and Rupali and me. • Let’s keep the enthusiasm going by connecting with the community. • Don’t hesitate to ask questions on next week’s call! 19.

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