Bandhas are energy locks and play an important part in the body’s cleansing process during yoga. These locks retain air in the lungs to keep energy from seeping out of the body. By activating bandhas, you can
increase your development in asanas, pranayama, and meditation.

Although there are more bandhas, I want to focus on the 3 primary locks.

• Mula bandha (root lock)
• Uddiyana bandha (abdominal lift)
• Jalandara bandha (chin lock)

Generally, it is recommended that you begin practicing the mula bandha before
moving on to the other main bandhas.

Mula Bandha

Mastery of mula bandha comes slowly for most people. Simply put, to activate this lock squeeze the area between the genitals and the anus. Technically speaking, we are talking about the perineum. H. David Coulter in the Anatomy of Hatha Yoga defines the perineum as “A diamond-shaped region whose borders are the bottom of the pubic symphysis, the inner borders of the inferior pubic rami and ischial tuberosities, and sacrotuberous ligaments, which extend between the ischial tuberosities and the inferior tip of the sacrum and coccyx.”

Be careful, this action is not to be mistaken with a Kegel exercise. In fact, this bandha is quite elusive as it is requires the subtle lifting of the perineum. Try it out by engaing the muscles in this area without contracting the glutes.

Visualize sucking in the perineal space to make an empty space for the front of the pubic bone and sacrum to move toward each other.

Use this lock while sitting in meditation.

Uddiyana Bandha

To begin, exhale completely. Notice how the abdomen is naturally sucked in with the exhalation. Now pull the abdomen in and up. Feel the diaphragm raise and keep it still. Paradoxically, you are inhaling without inhaling as the diaphragm is lifted.

Jalandara Bandha

Jalandara involves the chin and neck. Keep the neck straight and bend the chin down and in. This lock can be done easily in many asanas (poses). Think of the locks as energy valves rather than muscle contractions. You’re directing the air through nadis (channels or meridians) to hold in the outward flow of breath and bringing it back toward the center.


All three bandhas can be practiced simultaneously. Before giving it a try, practice each bandha
individually, then once you have mastered all three bandhas go for it.

Additional resources: Breathing and Bandhas
 
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Twisting poses have so many wonderful benefits. Not only do twists energize the body, they also maintain healthy discs by easing back and neck tension, balance and tone, soothe the nervous system, and aid with
digestion.

A twist can cleanse your body from head to toe. As you twist, keep your spine long and exhale while twisting from the navel line, the abdominal obliques rotate. It is like wringing out your body from the center as
you would with a wet washcloth. The action squeezes and stretches muscles, nerves, glands, and organs in the torso.

A twist to the right compresses the ascending colon. A twist to the left compresses the descending colon. The compression of organs pushes out blood filled with metabolic by-products and toxins. When the twist is
released, fresh blood flows in carrying oxygen and the building blocks for tissue healing.

Here is a list of twisting poses to get you started: 

• half lord of the fishes (seated spinal twist)
  
• noose pose
  
• reclining twist
  
• revolving chair
  
• revolving head-to-knee pose
  
• revolving triangle
  
• sage twist
  



Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.