Bandha, Mudra, & Pranayama Manual © Celia Roberts Images and information have been sourced from Swami Satyanand Saraswati Asana, Pranayama, Mudra, Bandha (1996). This manual and the information contained within it is not to be copied, replicated, or distributed without permission. Bandha We use Bhandas in practice to contain or lock prana in certain regions of the body. Bandha means to lock, close-off or to stop. In the practice of a Bandha, the energy-flow to a particular area of the body is blocked. When the Bandha is released, this causes the energy to flood more strongly through the body with an increased pressure. As the Bandhas momentarily stop the flow of blood; there is an increased flow of fresh blood with the release of the Bandha. In this way all the organs are strengthened, renewed and rejuvenated, and circulation is improved. Bandhas are also beneficial for the brain centres. The Chakras and Nadi energy channels are purified, blockages released and the exchange of energy is improved. Bandhas alleviate stress and mental restlessness and bring about inner harmony and balance. There are four types of Bandhas: Moola Bandha – Perineal Lock Uddiyana Bandha - Lifting of the Diaphragm, Abdominal Lock Jalandhara Bandha - Chin Lock Maha Bandha - Practice of all the above three Bandhas at the same time The breath is held during practice of the Bandhas. Mula Bandha and Jalandhara Bandha can be performed after the inhalation as well as after the exhalation. Uddiyana Bandha and Maha Bandha are only performed after the exhalation. The root lock, Mula Bandha, is a powerful contraction of muscles and stimulation of energies that helps to redirect sexual energy into creativity and healing energy. The root lock is often applied at the end of exercises and meditations to stabilize your senses and seal the healing and uplifting effects. The fundamentals for using bhadhas in practice are: u Avoid eating 6 hours prior u Learn under the guidance of a teacher u Mastery of asana u Long exhale and holding capacity on breath ratio u To perform breath ratio minimal must be 2-2-2, with ideal hold being 2-10-2 u Proper use of senses u Concentration MOOLA BANDHA Technique I: Moola Bandha (perineum contraction) ⇢Stage I: Sit in siddha/siddha yoni asana so that pressure is applied to the perineal/vaginal region. ⇢Close the eyes and relax the whole body. Be aware of the natural breath for a short while. Then focus the awareness on the perineal/vaginal region. Contract this region by pulling up on the muscles of the pelvic floor and then relaxing them. ⇢Continue to briefly contract and relax the perineal/vaginal region as rhythmically and evenly as possible. ⇢Stage 2: Slowly contract this region and hold the contraction. Continue to breathe normally; do not hold the breath. Be Technique I: MOOLAMoola Bandha BANDHA(perineum contraction ) totally aware of the physical sensation. Stage I: Sit in siddha/siddha yoni asana so that pressure is applieThe Sanskritd to thworde perineal/vaginamoola means 'root',l region'firmly. fixed', 'source' or ⇢Contract a little tighter, but keep the rest of the body relaxed. Clos'causee' . the eyes and relax the whole body. Be aware of the natural breath for a short while. ⇢Contract only those muscles related to the mooladhara region. TheBenefitsn focus the awareness on the perineal/vaginal region. ContracMoola bandhat this bestowsregion bmanyy pullinphysical,g up omentaln the andmusclespirituals of the ⇢In the beginning the anal and urinary sphincters also contract, benefits. It stimulates the pelvic nerves and tones the uro-genital pelvic floor and then relaxing them. but as greater awareness and control is developed, this will be and excretory systems. Intestinal peristalsis is also stimulated, Continue to briefly contract and relax the perineal/vaginal minimised and eventually will cease. Ultimately, the relieving constipation and piles. It is also beneficial for anal practitioner will feel one point of movement against the heel. regiofissures,n aulcers,s rhythmicallprostatitis,y someand evenlcasesyof aprostatics possiblehypertrophy. Stage 2: Slowly contract this region and hold the contraction. and chronic pelvic infections. Because this practice releases ⇢Relax the muscles slowly and evenly. energy,Continuite istoalso breatheffectivee normallyin the treatment; do not ofholpsychosomaticd the breath. andBe totallsomeydegenerative aware of thillnessese physica. Itsl effectssensationspread. throughout ⇢Adjust the tension in the spine to help focus on the point of theContracbodyt viaa littlthe ebrain tighterand ,endocrine but keesystemp the resmakingt of itthverye body contraction. beneficialrelaxed. in cases of asthma, bronchitis and arthritis. It also relievesContracdepressiont only thos. Thee muscleperfections relateof thisd practiceto the leadsmooladharto a a ⇢Repeat 10 times with maximum contraction and total spontaneousregion. realignment of the physical, mental and psychic relaxation. bodiesIn thein beginninpreparationg forthespiritual anal anawakeningd urinar. Moolay sphincterbandhasis also bothcontracta means, but atos attaingreatesexualr awarenescontrols an(brahmacharya)d control is developedand to , alleviate a multitude of sexual disorders. It enables sexual energythis wiltol bbee minimisedirected eitherd andupward eventuallfor yspiritual will ceasedevelopment,. Ultimately, orthedownward practitioneto enhancer will feemaritall one relationspoint o. fIt movemenhelps to relievet against sexualthe heelfrustration,. suppression of sexual energy and feelings of sexualRelax guiltthe . muscles slowly and evenly. 412 Technique 2: Moola Bandha with internal breath retention Sit in a meditation asana where the knees firmly touch the floor. The best asanas are siddha/siddha yoni asana or moola bandhasana MOOLA BANDHA which press the heel into the perineum and help to improve the performance of the bandha. Place the palms on the knees. Close the eyes and relax the whole body for a few minutes. Inhale deeply, retain the breath inside and perform jalandhara bandha. Maintaining jalandhara, perform moola bandha by slowly contracting the perineal/vaginal region and holding the contraction as tightly as possible. Do not strain. This is the final lock. Hold it for as long as the breath can comfortably be retained. Slowly release moola bandha, raise the head to the upright position, and exhale. Practise up to 10 times. Breathing: The above practice may also be performed with external breath retention. Technique I: Moola Bandha (perineum contraction) Awareness: Physical - while taking the final position and per- forming jalandhara bandha, awareness should be directed to the Stage I: Sit in siddha/siddha yoni asana so that pressure is appliedMOOLA to the perineal/vagina l region. breath. In the final position the awareness should be fixed at the place of perineal contraction. Spiritual - on the breath and then on Close the eyes and relax the whole body. Be awarBANDHAe of the natural breath for a short while. mooladhara chakra during contraction. Then focus the awareness on the perineal/vaginal region. Contract this region by pulling up on the muscles of the pelvic floor and then relaxing them. Continue to briefly contract and relax the perineal/vaginal Contra-indications: This practice should only be performed under the guidance of an experienced yoga teacher. Moola bandha region as rhythmically and evenly as possible. raises the energies very fast, and can precipitate symptoms of hyperactivity if wrongly prescribed or if preliminary preparation is Stage 2: Slowly contract this region and hold the contraction. Continue to breathe normally; do not hold the breath. not thorough. Be totally aware of the physical sensation. Contract a little tighter, but keep the rest of the body relaxed. Contract only those muscles related to the mooladhara Benefits: Moola bandha bestows many physical, mental and spiritual benefits. It stimulates the pelvic nerves and tones the uro- region. In the beginning the anal and urinary sphincters also genital and excretory systems. Intestinal peristalsis is also stimulated, relieving constipation and piles. It is also beneficial for anal contract, but as greater awareness and control is developed, fissures, ulcers, prostatitis, some cases of prostatic hypertrophy and chronic pelvic infections. Because this practice releases this will be minimised and eventually will cease. Ultimately, the practitioner will feel one point of movement against energy, it is also effective in the treatment of psychosomatic and some degenerative illnesses. Its effects spread throughout the the heel. Relax the muscles slowly and evenly. body via the brain and endocrine system making it very beneficial in cases of asthma, bronchitis and arthritis. It also relieves depression. The perfection of this practice leads to a spontaneous realignment of the physical, mental and psychic bodies in 412 preparation for spiritual awakening. Moola bandha is both a means to attain sexual control (brahmacharya) and to alleviate a multitude of sexual disorders. It enables sexual energy to be directed either upward for spiritual development, or downward to enhance marital relations. It helps to relieve sexual frustration, suppression of sexual energy and feelings of sexual guilt. Practice note: Moola bandha is the contraction of certain muscles in the pelvic floor. It does not contract the whole perineum. In the male body the area of contraction lies between the anus and the testes. In the female body, the point of contraction is behind the