subject: What is a Bandha? [print this page] What is a Bandha? What is a Bandha?
Ashtangis know to breathe through their nose and create Ujjayi breath to build internal heat and deliver more oxygenated blood to the body. Ashtangis also hear their instructor remind them to engage the bandhas frequently during each class. But do Ashtangis really understand how to engage the bandhas and why they should engage them?
Among many things, the bandhas will help the Ashtangi with flying, floating and general "lift off" during practice. If an Ashtangi is not properly engaged, the feet may not come through the arms or the practitioner may land with an ungraceful thud.
The first bandha to experiment with is the Mula Bandha. This is the "root lock" and is quite the mystery to many practitioners. Located at the perineum, the Ashtangi must contract these muscles and those surrounding the anus. Some describe this action as similar to a Kegel exercise or stopping the flow of urine. Not only should this bandha be engaged as practice begins, but the bandha must be held for the entire length of practice.
The second bandha to experiment with is Uddiyana Bandha. This bandha is engaged by drawing the navel inward and upward toward the spine. The belly will appear "hollowed out" when engaged properly. Ashtangis practicing Nauli rolls or "belly rolling" have a good grasp of this sensation. To others, it comes with time and practice.
Once these bandhas are properly engaged, the practitioner will notice an immediate difference in each asana and vinyasa throughout the practice. Whether the Ashtangi is practicing Primary Series, Intermediate Series or simple Surya Namaskara (Sun Salutations), bandhas are a key element in the Ashtanga practice.
Take for example, the "jump through" required from Downward Facing Dog into a seated position such as Dandasana. The Ashtangi first relies on Mula bandha to allow the hips to lift upward. Next, Uddiyana bandha helps the practitioner raise the knees upward and into the chest to allow the clearance between the feet and mat. Uddiyana bandha is used again as the hips and thigs must swing forward, coming between the arms and then extend outward. Mula bandha is relied on this entire time as the hips must move in a controlled fashion and remain lifted. Finally, Mula bandha helps the Ashtangi to hover over the mat before lowering softly and without sound into the mat. At the same time, Uddiyana bandha allows the Ashtangi to hold the legs extended outward without falling or bending at the knees.
Engaging the bandhas properly and holding them is a discipline within the discipline of Ashtanga that many practitioners struggle with for many years. Try practicing bandha engagement as part of a daily routine to strengthen your connection with these energy locks. Try focusing on just one bandha throughout an entire practice one morning, then another bandha the next morning. There are many books and guides devoted solely to the study of bandhas. In the words of Guruji, Sri K. Pattabhi Jois, "Do your practice and all is coming".
