B andhas Bandhas means to hold or lock. Bandhas may be introduced during the practice of mudra and pranayama . Jalandhara Bandha Jalandhara bandha is performed by contracting the throat and bringing the chin to the chest while retaining the breath. Fig.
. : Jalandhara bandha •• Sit comfortably in Padmasana or Siddhasana . •• Place both the hands (palms) on the knees in jnana mudra . •• Allow the whole body to relax.
•• Inhale slowly and deeply and retain the breath. •• Lower the chin down in front and set it against the jugular notch or the sternum notch and close the eyes. •• Hold the breath according to capability. •• Raise the head slowly and release the bandha .
•• Exhale deeply. •• Keep the back straight •• Avoid jerky movement of the neck. •• Avoid this practice in case of heart diseases and cervical spondylitis. •• This practice improves the functioning of thyroid gland and helps in curing the ailments of throat.
•• It enhances the process of exchange of gases during the retention of breath. Uddiyana Bandha The word ‘ Uddiyana ’ comes from ‘ ud ’ and ‘ di ’, which means to fly up or to rise up. Through this bandha , prana like a bird flies up incessantly, hence it is called uddiyanabandha . •• Sit comfortably in Siddhasana or Padmasana .
•• Place both the hands (palms) on the knees firmly. •• Exhale completely through mouth and hold the breath out. •• Pull abdominal muscles up and inside towards the spine. This is Uddiyana Bandha .
•• Retain the breath outside as long as one feels comfortable. •• Raise the head, inhale slowly and release the abdominal muscles. •• Return to the normal position. •• Pull the abdominal muscles after exhalation.
•• Avoid holding the breath beyond limit. •• Avoid in case of heart diseases. •• Uddiyana Bandha improves blood circulation and strengthens all the internal organs. •• All the abdominal organs get toned, massaged and strengthened.
Do You Know? Dhyana can activate our sixth sense. Activity . Practice meditation for five to ten minutes daily and prepare an experience report on the changes that you feel after days.
•• It helps in improving the digestion process. •• It enhances the lung capacity.