As to control the flow of water in the rivers or to redirect them various dams(bandh) are constructed, in the same manner to control the flow of Pran and redirect it in our body, yogis have devised various kinds of Bandh (बन्ध) which literally mean lock, tightening, holding or redirecting. When the enrgy rises through our Sushumana, one can feel the sensation of heat of movement generated by it. As it rises higher into the brain one can feel the tingling sensation of heat in the cerebellum, behind the ears and in the crown of the head too. It is experienced that as more and more energy collects in the crown sensation shifts towards the point where brahmins keep their shikha or tuft of hair. One can check this with the help of aura photography too see in the form of a white circle formed by this building of energy in the reason.
Photo taken from top of the head
As per different scriptures these bandhas are used along with Mudras which
we dealt previously, though could not be done in detail due to less time. Kriya
yoga employs extensive use of them. These are mentioned in different yogic texts,
Nath philosophy, Adi Shankracharya’s writings etc. Mainly, there are three
Bandhas devised, namely, Jalandhar Bandh1, Udiyan Bandh2,
Mool Bandh3 and another one which is a combination of all the above
is called Mahabandh4. Each bandh is ंconnected with a particular nerve bundle called Granthi (ग्रन्थि). Mool Bandh is connected with Brahm Granthi (ब्रह्म ग्रन्थि), Uddiyan Bandh is connected with Vishnu Granthi (विष्णु ग्रन्थि) and Jallandhar Band is connected with Rudra Granthi (रुद्र ग्रन्थि).
Mooladhar is the place where Kundlini resides. Beej mantra
Lam (लं) which provides life to us, hence the knot
there is called Brahm Granthi, as Brahma is the creator. It is activated
by Mool Bandh.
Area of Manipur, Beej mantra Ram (रं), our stomach area, is the digestive area which provides energy to us by
extracting it from the food and hence it does the work of Brahma, hence the
knot there is called Brahm Granthi. It is activated by Uddiyan Bandh
i.e. work of Vishnu is sustaining of life.
Vishudhi, beej mantra Ham (हं) in the throat purifies and directs us back to
our source, taking us away from the world in to the inner realm, hence
fulfilling the action of Rudra i.e. annihilation, hence called Rudra Granthi.
It is activated by Jallandhar Bandh.
1.Mool Bandh
Figure
1: Mool Bandh
General:
In case of men, its space is between testicles and anus while in case of
women its space is at the mouth of the uterus. Perineal floor area is space of
mooladhar. Mool means ‘Main’ and Adhaar means ‘Bases’. So that which is the
main basis is called Mooladhar, it represents Earth element and is denoted by
beej ‘Lam’. It is the place where Kundlini resides in ignorant form resulting
in similar state of consciousness of the practitioner. it’s the space of
mooladhar chakra, which caters to the basic needs of a person i.e. food to eat,
clothes to wear and place to live in i.e. Food-Clothes-House. One, whose this
chakra is not functioning properly, will be lacking in these things and one
whose this chakra is overactive, that person might be running after amassing
more and more of these things beyond requirement.
From Navel à Anus is the region of the pran vayu which is responsible for ejecting all
the waste material from the body weather in the form of stools or in the form
of urine. Even sexual secretions downward movement is also caused by it. If
this pranic energy is less, it will result in constipation and if its excessive
it will result in diarrhea. This energy keeps moving between navel and anus all
the time, in a direction opposite to pran, which moves in the area of
navel and throat. Opposite movement of pran and Apan represents life while
their movement in the same direction represents death.
Technique:
It is generally done in sitting position of Sidh Asna or Sidh Yoni asan.
When we contract our perineal floor, we find that our anus, urinary tract/
Vaginal region and urethra area, all get contracted. We need to develop skill
and control to contract all the above areas separately. Anal contraction will
result in Ashwani mudra, urinary organ contraction will result in Vajroli mudra
while Urethral area contraction will result in Mooladhar stimulation.
Sit in the required asan, keeping back straight but relaxed, put your hands
on your knees with arms straight so that it helps to keep the back erect from waist
upward. Inhale ‘freshness and relaxation’ through nose and exhale ‘tiredness
and stiffness’ out through the mouth three times slowly.
Withdraw your attention from the outside world. Visualize your own center
line and contract your consciousness on to it. Doing this will help us open our
Sushumana path. Once you feel you are focused on the center line, it means
Sushumana has opened (there are many other ways to open it too).
With Ujjai breath in slowly and deeply, raising it from the base of the
mooladhar chakra. As we inhale our perineal floor will be lifted upwards. By
the time inhale is complete, the muscles are pulled upwards tighten them there
and tilt your chin in to the hollow of the neck to stop the breath from moving
out. Now the breath and pranic energy is locked in the area between the throat
and anus. Perform antrik Kumbhak (inner retention) i.e. hold as long as
possible, keeping Moolbandh tight. When one can no longer hold the breath,
raise the chin up, exhale the breath slowly out and then release the lock of
the muscles in the perineal floor. One may perform it 11 times as per one’s own
capacity of breath holding, which can be 1-3 minutes.
It can be performed with Bahiya Kumbhak too, outside retention of breath.
In that case one has to sit, relax, inhale and exhale. Then apply Jallandhar
and then Moolbandh. Hold as long as possible, though this period will certainly
be smaller than inner retention, which may be vary generally from 20-40 second.
Benefits:
It helps energize the pelvic region which houses our euro genitalia and
excretory system. As it forces the pranic energy to rise higher and makes one Urdhavretas,
thus helps in developing celibacy. Promotes health, help overcome stress and
depression, helps in awakening Mooladhar Chakra too.
Asans affecting Mooladhar Chakra:
Karnpeed Asan, Setu Badh Asan, Dhanur Asan. Tadan Kriya, Kukutasan etc.
2.Uddiyan Bandh
General:
Uddiyan is the bandh of the stomach region in which Saman vayu fans the
digestive fire. Pran and Apan meet together in the navel region, creating fire
which is further fanned by Saman which moves side to side, in the waist region.
All the digestive organs also lie in this area and is the space of Manipur
chakra, represented by fire beej ‘Ram’.
उदरे पश्चिमं तानं
नाभेरुर्ध्वं च कारयेत् ,
उड्डीयानो ह्यसौ
बंधो मृत्यो मातंगकेसरी ।
Hatha Yog Pradipika, Chap 3-57.
Pulling the abdomen back in and making the navel rise in Uddiyan bandha. It
is the lion which conquers the elephant of death.
Figure
2: Uddiyan Bandh (BSY)
Technique:
Should be performed on empty stomach. Sit in a comfortable Sidh Asan or
Sidh yoni asan. Keep both hands on the respective knees. Relax whole of your
body by exhaling all the tiredness and inhaling all the freshness. Focus on
your center line. Lightly close your eyes and inhale fully slowly with Ujjai
through mouth. Bending forward bringing forehead towards the floor, exhale
completely quickly, suck the stomach in as if one is trying to touch navel to
the spine. Straighten your arms so that body comes up with straight spine.
Descend the chin in the hollow of the neck to apply Jallandhar Bandh. Hold this
Bahiya Kumbhak (outside breath retention) position as long as possible. Then
slowly remove the abdominal lock, loosen your shoulders and spine and raise the
chin opening the neck lock, inhale. This completes one cycle. One may perform
11-21 rounds as per one’s capacity. Best performed after asan and
pranayam.
Benefits:
It is great boon for our abdominal system. Even if done 3-5 times a day in
the morning it goes a long way in improvement in the digestion of the food in
our body. As we suck the stomach onwards it massages the internal organs,
presses them and as we release the lock, blood flow collected around due to
constriction of the area gushes through the organs and bathing them. Liver,
pancreas are stimulated and functioning of adrenal glands are also balanced. As
we perform it on the bahiya kumbhak, an area of low pressure or vacuum is
generated in the middle of the body i.e. around the body which attracts both
pran and apan to rush towards the navel where they generate heat which is
fanned by Saman in the middle region. Thus, Manipur is also stimulated. It
affects the solar plexus called celiac plexus which is a nerve ganglia
affecting the stomach, kidney, lever and adrenal.
Anxiety is a common cause of pain in this area. It is also connected to
lungs so can affect breathing during fight and flight situation. Acid reflux
and gastric problems can also cause pain here. Even an old person can become
young by doing it regularly. Vitality increases with regular practice. Many
physiological and psychological benefits are accrued by its regular practice.
As per the 60th sloka of chapter 3 of Hatha Yoga Pradipika, It
is said that out of all the bandhas, Uddiyan is best, which when mastered,
provides mukti or liberation spontaneously.
Precautions:
Uddiyan bandh should not done in case of stomach or intestinal ulcers,
recent surgeries performed in this area, high BP, diaphragmatic hernia,
colitis, heart diseases or during bruising, redness or swelling of muscles of
this area due to over exertion during exercise or otherwise.
Asans Affecting Manipur Chakra:
Tadagi Mudra, Agnisaar Kriya, Nauka Asan, Yoga mudra asan, Setu asan,
Halasan.
3.Jallandhar Bandh
General:
The area between navel and throat is the area of pranic energy. As we
inhale the breath goes down while the pran moves up from the navel towards the
throat while exhaling breath moves up from the navel side towards throat while
the pranic energy falls back towards the navel from the throat area. So it is
clear that if lock our neck area then we will restrict the movement of pranic
energy in the area between navel and throat. Pran is energy which is makes us
eat or drink. If this energy is depleted then our eating and drinking capacity
will be compromised. Pran is always connected with Apan. Their opposite
direction movement represents life.
It helps prevent flow of nectar from Bindu to flow down from the Vishudhi
to our stomach.
Technique:
Sit in comfortable Sidh asan or Sidh yoni asan.
कंठमाकुंच्य हृद्ये स्थाप्येच्चिबुकं दृढम्,
बंधो जालन्धराख्योऽयं
जरामृत्यु विनाशकः ।
Hatha Yoga Pradipika, Chap 3/ Sloka 70.
(Contracting the throat by bringing the chin to the chest is the bandha
called Jallandhar. It destroys the old age and death.)
Figure
3: Jallandhar Bandh(BSY)
Put your hands on the knees as shown.
Exhale all the tiredness and tension in the
muscles and the joints. Bring your focus to your central axis, close your eyes
lightly.
Bend forward by relaxing your elbows and
inhale deeply while coming up.
Straighten your arms, make spine erect but
not tense, raise the shoulders and descend the chin to the chest.
Hold your breath (Antrik kumbhak) along
with this position as long as possible.
When one cannot hold, slowly lift the chin
off the chest into starting position, relax the shoulders and bring them down
to natural position and slowly exhale.
It is recommended in all the breath
exercises to keep the flow controlled, without any extra pressure while
completing the inhaling or starting the exhale after holding. There should be
no jerk to the respiratory system. This comprises one cycle of bandh.
One may repeat it 5-11 times.
One may repeat it on outside breath retention (Bahiya Kumbhak) too.
Benefits:
Alleviates all the disorders of the throat, namely inflammation, stuttering
tonsilitis, excessive mucous formation, improves quality of voice and hence
beneficial for all the singers. During its locking many impulses, blood etc are
collected in the throat area and not allowed to flow to the brain. But when it
is removed, there is a gush/ flow of blood and obstructed impulses from throat
to the higher centers of the brain. Thyroid hormone, Thyroxin-T4 is
secreted in the throat which is responsible for tissue metabolism in our body
i.e. rate at which nutrients will be consumed, tissues will age and cell
turnover will happen. Second important gland in the throat is Parathyroid
which regulate calcium metabolism and regulate amount of calcium in the blood
and bones.
Precautions:
Should not be practiced by people suffering cervical spondylitis, high
blood pressure, heart disease.
Asans affecting Vishudhi Chakra:
Halasan, Sarvang Asan, Reverse Padm asan, Chakrasan, Hastotan Asan, Matasya
Asan, Kandhar Asan, Halasan.
4.Mahabandh
General:
Mahabandh is a great practice which employs use of all the
three bandhas discussed previously. Its practice is utilized in kriya yoga too
and has been explained in Hatha Yoga Pradipika, Chapter 3 also. It can be
performed in two different manners. Some perform it in one sitting position
itself which can be Sidh Asan or Sidh Yoni Asan and others perform it as Utaanpad
asan on both sides. Different scriptures refer to it with little variations.
Technique:
Type 1
It employs use of Kumbhak, Moolabandh, Jallandhar Band,
Uddiyan Bandh, Khechari and Shambhavi mudra. Sit in Sidh asan or Sidh yoni asna
with spine straight and hands resting on the knees as shown in the figure
below. Relax your body and mind and bring your consciousness to your central
axis.
Breath in slowly and deeply through nose, hold breath (Antrik
Kumbhak) and apply Jallandhar Bandh, Moolbandh and Uddiyyan Bandh. Fix your
gaze in the eye brow center practicing Shambhavi. Hold as long as possible and
then slowly release the breath.
(Pran and Apan join together and Uddiyan forces it into the Sushumana, as shown above)
Slowly raise the chin, unlocking the Jallandhar Bandh and exhale. This comprises one round. One can practise 5-7 rounds as per one’s capacity.
Type 2:
Perform Mahamudra as shown in the sketch and explained, 03
times, holding the breath comfortably as long as possible.
Mahamudra (4.1a)
Run consciousness along Ajna, Vishudhi, and Mool as long as
comfortable. After that release the breath, release hold on the right foot,
slide the hands along the sides of the right leg up to waist. This completes
one side. Put both hands on the floor lifting the torso, change the position of
both the legs i.e. right leg is folded with thigh to the chest and left leg is
folded below with its heel on the mooladhar. Repeat the same procedure as was
performed above on the other side (Rt leg, 4.1c).
Mahamudra (4.1c)
Then exhaling release the grip on toes, withdraw the hands
back tracing the path from the outer side of the legs up to the waist (4.1d).This
completes one cycle. Next breath should be used for second round. Like this, do
three rounds with right leg extended, three rounds with left leg
extended and three rounds with both legs extended.
Benefits:
“It charges
our body with pranic energy and Sushmana awareness in heightened. It clears all
energy blockades in the body. As is clear from the practice method, high blood
pressure patients, heart patients or those who have undergone recent surgeries
should refrain from it. It helps us control Udan vayu and strengthens our
dhyan”.[1] It
clears the nadis and stimulates our Suhumana and brings heightened awareness
and clarity. Digestion, assimilation of food and pranic energy are stimulated.
It charges all areas from Mooladhar to Ajna chakra. So physiologically
it stimulates digestion, Pranically it circulates energy in the chakras,
Psychologically evolves our mind and Psychically arouses receptivity. As the
pranic energy (Kundlini) moves up and down the Sushumana, a number of times,
blockages of past karmas are removed.
Precautions:
As explained
in earlier practices too, one who is suffering from high BP, low BP, ulcers of
stomach or intestines, hernia should refrain from attempting it till their condition
is improved. Healthy body is a pre-requisite for all kinds of bandhas.
Extremely useful article. Just one thing, Udiyan Bandh, I think has wrongly been associated with Brahma, It should be Vishnu, I think it’s a typo. Still great article for a newbie like me.
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