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Pratyahara (Withdrawal from senses)

8/27/2021

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The fifth limb of Yoga Sutra of Patanjali is called pratyahara. In Sanskrit, prati means "against" or "withdraw", and ahara meaning "food" or referring to anything we take in from the outside. It is defined as “the conscious withdrawal of energy from the senses.” Withdrawal of the senses allows the practitioner to connect with their inner world.
 
One who has practised Pratyahara can have good concentration and meditation. His mind is always peaceful. This demands patience and constant practice. One who has mastery over Pratyahara will never complain of Vikshepa or distraction of mind. There are a few practices which induce pratyahara. These practices are discussed hereunder:
 
Vipreeta Kranti Mudra – balances breath flow:
This mudra balances the breath flow through both nostrils. It is a method of transmuting energy from grosser to more subtle forms. It increases wakefulness and digestive fire. Process – lie flat on the back with legs straight & together, place the arms straight beside the body, palms up, breathe deeply & raise the legs keeping them together, let the legs move upward, press the arms against the ground, raise the buttocks off the ground and push the legs further upwards, bend the arms and place the hands at the hips, trunk is supported by the arms, raise the legs vertically up, relax the body, practice ujjayi pranayama, while inhaling try to feel the flow of prana moving from the manipura chakra to the vishuddhi chakra, imagine amrit is flowing up from manipura to vishuddhi, hold the breath for a few seconds, exhale and feel prana moving from vishuddhi through ajna & bindu to sahasrara, this is one round.
 
Chakra Anusandhana – Moving awareness on different psychic centres:
This kriya is done immediately after Vipreeta Kranti mudra. Take meditative position, close the eyes, relax the whole body, fix awareness at the mooladhara chakra, move the awareness in the ascending psychic passage (Arohan which starts from mooladhara to bindu in straight line through various chakras), as the awareness travels through the chakras, repeat the names of respective chakras, after reaching the bindu, the awareness to descend through awarohan passage (descending passage from bindu to mooladhara through sushumna piercing various chakras), repeat the names of respective chakras, after reaching the mooladhara one round completes.
  
Nada Sanchalana - Rotation of sound consciousness (Aum):
The Sanskrit word nada means ‘flow’ and sanchalana means ‘rotation’. It means rotation of sound consciousness i.e., flow of sound ‘Aum’.  it removes blockage in the flow of prana. In the process, the awareness needs to be rotated in ascending psychic frontal passage (Aroham – from mooladhara to bindu) and in descending psychic passage (Awarohan – from bindu to mooladhara), repeating the name of each chakra and piercing of prana into each chakra should felt. One chant mantra ‘Aum’ explosively after reaching awareness at bindu. Humming sound of ‘m’ should travel from ajna to mooladhara. In nada sanchalana, ujjayi pranayama and unmani mudra are included.

Process - Sit in comfortable meditative asana, close the eyes, relax the whole body, exhale deeply, Stage – 1 - fix the awareness at the mooladhara chakra, ascend the awareness through aroham psychic passage, repeat the name of each chakra while passing through the respective chakra, descend the awareness immediately after reaching ‘bindu’, repeat the process till awareness reaches mooladhara, this is one round, do 9 rounds.


Stage – 2 – bend the head forward slightly, fix the awareness on mooladhara, hold the breath & repeat the word mooladhara 3 times with intensity, inhale up with ujjayi pranayama through aroham, as awareness moves from vishuddhi to bindu raise the head slowly, fix awareness on bindu & repeat the word bindu 3 times with intensity, exhale with an explosive Aum sound – Au with explosive sound & ‘m’ travel from Ajna to mooladhara, practice unmani mudra while descending, open the eyes, first round complete, do 13 rounds.

 
Pawan Sanchalana - Rotation of breath consciousness:
The Sanskrit word pawan means ‘breath’ and sanchalana means ‘rotation’. It means rotation of breath consciousness. After completing nada sanchalana, pawan sanchalana is done. In the process, the awareness needs to be rotated in ascending psychic frontal passage (Aroham – from mooladhara to bindu) and in descending psychic passage (Awarohan – from bindu to mooladhara), repeating the name of each chakra and piercing of prana into each chakra should felt. In pawan sanchalana, ujjayi pranayama, unmani mudra and khechari mudra are included.
 
Process - Sit in comfortable meditative asana, close the eyes, relax the whole body, exhale deeply, complete Nada sanchalana, open the eyes, keep holding tongue in khechari mudra, bend the head forward slightly, fix the awareness on mooladhara, hold the breath & mentally repeat the word mooladhara 3 times with intensity, mentally say ‘arohan’, inhale up with ujjayi pranayama through aroham, as awareness moves from vishuddhi to bindu raise the head slowly, fix awareness on bindu & mentally repeat the word bindu 3 times with intensity, then mentally say ‘awarohan’ and begin to descend through awarohan psychic passage, mentally repeat name of each chakra, practice unmani mudra, on reaching mooladhara, the eyes should be nearly or completely closed, at mooladhara the head bend forwards gently, open the eyes, one round complete, do 49 round.    
 
Shabda Sanchalana – Rotation of Soham:
The Sanskrit word shabda means ‘word’; sanchalana means rotation or conduction. Word is the mantra ‘soham’, the song of breath. The mind resists the process of concentration and starts to wander. Soham (means ‘I am Shiva – pure consciousness’) is the word which goes on with breathing, so it reminds. Any mantra can be integrated with the breath to produce continuous remembrance, but Soham arises naturally. 
 
Process - Sit in comfortable meditative asana, close the eyes, relax the whole body, exhale deeply, complete Nada sanchalana and Pawan Sanchalana; do khechari throughout the practice, exhale deeply, bend the head forward, beware of mooladhara chakra, mentally say ‘arohan’, inhale up with ujjayi pranayama through aroham and hear sound “So” and feel it piercing through each chakra, as awareness moves from vishuddhi to bindu raise the head slowly, fix awareness on bindu for few seconds, breathe out with ujjayi down the awarohan passage in the spine, start unmani mundra, hear the mantra Ham and feel it piercing the chakras in turn, no mental repetition of the chakras names…only awareness, Ham mantra to finish when awareness reaches mooladhara. Bend the head forward, open eyes againmaintain awareness of the mooladhara for a few seconds, end of one round, do 59 rounds, then proceed to mahamudra.
 
Mahamudra –
In Sanskrit word ‘maha’ means great and ‘mudra’ means psychic attitude. Maha mudra alongwith maha bheda mudra release lot of energy in the physical, pranic and psychic bodies. Maha mudra is a practice which purifies the entire network of nadis (psychic passage), balance Ida and Pingala and absorb nectar of bliss so that it pervades one’s whole being.
 
Process – the chin is pressed against the throat (without jalandhara, contracting the throat), left foot pressed against the perineum, right foot stretched in front and kept firmly on ground, two hands to hold the right foot, breath drawn in then slowly exhaled.
Sit in siddhasana, one heel firmly presses on the perineum, fold tongue in khechari mudra throughout practice, open eyes, exhale deeply, hold breath, bend head forward, be aware of the mooladhara chakra and apply pressure by the heel, repeat 3 times mooladhara, inhale in ujjayi pranayama, awareness ascend in frontal arohan passage through chakras, at bindu inhalation is terminated & repeat mentally 3 times bindu, practise moola bandha and shambhavi mudra while continuing to hold the breath and mentally repeat word (Shambhavi & khechari), rotate awareness 3 to 12 times between khechari, moolabandha & shambhavi, release shambhavi mudra, release moolabandha, become aware of bindu again, then exhale with ujjayi pranayama and awareness descend through various chakras, do unmani mudra, exhalation to terminate at mooladhara, head bend gently forward, open eyes, first round complete, repeat 12 rounds.

Sit in utthanpadasana with left leg folded and right leg straight, place both hands on the right knee, do as in alternative ‘b’.  

 
Maha Bheda mudra (Great piercing psychic attitude) –
Both maha mudra and maha bheda mudras have profound influence on the pranic level. They influence three centres: mooladhara, manipura and ajna chakras. These two kriyas manipulate and harness the energies within the chakras for inducement of concentration of mind and meditation.
 
Process 1 – Sit in meditative posture with back upright, one heel firmly presses against mooladhara chakra, open the eyes, do khechari, exhale deeply, hold the breath, gently rest the chin against the chest, be aware of mooladhara chakra & repeat mooladhara 3 times, inhale with ujjayi pranayama & move the awareness in arohan passage through chakras (no mental repetition), slowly raise the head as awareness moves from vishuddhi to bindu, at bindu lean head slightly backward with retaining breath, mentally repeat bindu 3 times, then with ujjayi exhalation awareness slowly descend in awarohan through chakras, do unmani mudra while descending, on reaching mooladhara repeat 3 times mooladhara, do jalandhara bandha while continuing to retain the breath, do moolabandha, then do uddiyana bandha, then do nasikagra drishti, say mentally: nasikagra, uddiyana, mool and fix the awareness on nose tip, naval and mooladhara chakras respectively, end of first round, repeat.

Process – 2 – Sit in uthanpadasana (right leg stretched, left leg folded) – place the hands on the right knee, similar to process 1 (except khechari).

 
Manduki mudra (Frog attitude) –
The sitting pose for this mudra is bhadrasana which resembles the sitting pose of frog. This mudra is beneficial in balancing the Ida and Pingala nadis and leads awakening of sushumna.
 
Process – sitting pose vajrasana, feet point opposite to the body or alternatively soles face upward, in case not possible place folded blanket so it presses mooladhara, separate knees as far as possible, place the hands-on knees, open eyes, do nasikagra drishti (gazing at the tip of nose), be aware of breathing through nostrils, inhalation merge at eyebrows centre & diverge while exhalation, try to smell fragrance of astral body (aroma similar to sandalwood), no fixed duration.
 
Tada kriya (Beating the kundalini) or Maha vedha –
This is a very simple yet powerful technique. It brings almost instant bliss. It is intended to induce pratyahara. It should be done after manduki mudra. 
 
Process – sit in padmasana, if not possible legs stretched out in front, palms flat on the floor on both sides of buttocks, fingers pointing forward or fist on the floor with knuckles downwards, open the eyes, bend head back slightly, practice shambhavi mudra throughout the practice, inhale slowly & deeply through mouth with ujjayi pranayama, imagine breath going downwards in a tube to mooladhara and builds pressure at mooladhara, hold the breath, fix awareness at mooladhara, practise mild moolabandha, straighten arms and lift whole body off the ground, raise & drop the body (not too hard) by bending and straightening the arms, repeat it 3 to 11 times, release moolabandha, relax the whole body, exhale through nose with ujjayi pranayama, feel the prana diffuse in all directions of moolabandha.
 
The purpose of this article is just to highlight importance of kriya yoga and to guide “how to do Kriya”. Kriya yoga is a system that has always been taught directly by guru to disciple.
​

Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati
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Mudras (Hand Gestures)

8/20/2021

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A mudra is a sign, symbol and gesture, movement or position of which affects the flow of pranic energy of the body. It also refers to a corresponding psychic attitude. The word mudra also means “seal” or short cut or short circuit – indicating an actual physiological basis for the effects of hand gestures by uniting certain neurological reflex points which terminate on the surface of the hands. Mudras’ action begins at the subtle energy level, balances chakras, heals emotionally and acts on the physical body. Mudras are used in conjunction with pranayama. Thumb symbolizes humanity (finite & limited). Index finger represents God, sea of cosmic energy (infinite & eternal). Five fingers of the hand represent the five ether elements of nature - Little finger represents water, Ring finger is for earth, Middle finger for the ether, Index finger for air and Thumb denotes fire.
 
There are a large number of mudras. Mudras should be held at least for 15 minutes to 45 minutes in a day’s time. A few mudras are discussed as under:

  1. Jnana Mudra – Jnana means intuitive knowledge. In Jnana mudra, the tips of index fingers of both hands are folded to touch the inside root of their corresponding thumbs. In alternative process, tips of the thumb and index finger touch each other. Symbolically, thumb represents all pervading consciousness and index finger bows down to supreme consciousness (thumb).
Jnana mudra improves concentration and enhances learning, helps to manage insomnia, eases tension and improves positive feelings, helps in depression, improves brain health and focus, good in relieving headaches and good for managing diabetes with medicines and diet.
  1. Chin Mudra – In chin mudra, hands of Jnana Mudra face upwards with backs resting on the knees.
  2. Chinmaya Mudra – In Chinmaya Mudra, the tips of index fingers of both hands are folded to touch the inside root of their corresponding thumbs as in Jnana Mudra. Further, tips of rest of three fingers touch the respective palms.
  3. Vayu Mudra - Vayu mudra helps to balance the air element in the body. The air element is associated with the Vata dosha, this mudra is excellent for vata body types and helps in relieving different types of pains like arthritis, cervical spondylosis, sciatica, helps in easing constipation, provides immunity against cold & cough etc. Process - Fold your index finger and touch the second phalanx bone with the tip of your thumb. Apply gentle pressure so that the tip of index finger should touch the base of the thumb. Straighten the other three fingers and keep them activated.
  4. Surya Mudra – Surya mudra creates heat in the body. This mudra increases the fire element and reduces the earth or Kapha element. It helps in reducing the bad cholesterol, improves metabolism and enhances strength, improves digestion, imparts lustre to the skin etc. Process - Bend your ring finger inward, placing the tip of it at the base of the thumb and touch the second phalanx bone with the thumb and press a little. Stretch out the other three fingers.  
  5. Prana Mudra – Prana mudra re-energizing the body and helps in balancing life element in the body, strengthens the immune system, improve the flow of vital forces in the body, good for high blood pressure, sharpens the vision, improves eyesight, helps in proper blood circulation in body, relieves mental tension, anger, restlessness, frustration, burning in stomach and soothes the digestion. Process - Touch the tip of ring and little finger with the tip of the thumb and keep the other two fingers (index and middle) extended.
  6. Prithvi Mudra increases the earth element in the body and decreases the fire element. It is good for nourishing the body tissues, for any kind of skin diseases and rashes like urticaria, strengthens the tissues in the body including brittle nails, helps with premature greying, hair fall, promotes weight gain, helps to overcome fatigue, and during convalescence gives strength to the bones and helpful in osteoporosis, Arthritis etc. Process - Just join the tips of the ring finger and the thumb and keep the other three fingers straight and active.
  7. Apana Mudra - It detoxify the body and gives relief from constipation, piles, diabetes, kidney defects and the dental problems. It is best for stomach and heart disease. Process - to do this Mudra, bend the ring and middle fingers and touch the tip of the thumb, while keeping the other two fingers straight.
  8. Varun Mudra - It balances the water element in the body, reduces the dryness of the skin and helps cure many skin diseases. Process - Slightly touch the tip of the thumb with the little finger, then put some pressure and see the difference.
  9. Akasha Mudra - It serves as the space element and help to remove negative emotions and detoxify our bodies. This mudra connects to the throat chakra, giving the strength to speak truth. Process - Press the middle finger into the thumb. Palms can be either facing up or down.
  10. Anjali Mudra – It is “Namaste” posture. Anjali mudra in practice is for a greeting or as a representation of searching within oneself, it remains powerful. Process - Bring your palms together in a prayer pose, press the thumbs into your sternum taking deep breaths.
  11. Shankha Mudra (Conch) – While sitting for meditation practice, this mudra is most comfortable method to hold hands, then rest them on the lap.
  12. Bhairava Mudra (Consort of Shiva) – To place hands one on top of other in the lap, while sitting in meditation.
  13. Shunya Mudra (Voidness) – This mudra is used by Buddhists to describe the state of nirvana (state of totality, oneness, devoid of ego). Top of the fingers of hands touching each other.
  14. Mahayoni Mudra (Great source) – This is widely practised in tantric circles. It symbolizes the unity between individual and consciousness. The mudra needs to wrap and bend the fingers in a weird combination of directions. Hands in mudra can be held in front of chest or put on the lap.    
  15. Agochari Mudra or Nasikagra drishti (Nose tip gazing) – This mudra brings peace and tranquillity in disruptive mind and allows one to transcend or go beyond normal awareness. Try to hold both eyes on the tip of the nose. Try to be completely absorbed in the practice to the exclusion of all other thoughts. Feel the breath moving in and out through the nose. In nose tip gazing, the eyelids are more than half closed and the eyes are looking downwards to the tip of the nose. After long time practice, it can induce high states of introspection and in turn, meditation.  
  16. Shambhavi mudra (Parvati’s lotus, Eyebrow center gazing) – The word is the feminine of Shambhu. Shambhu in Sanskrit means something that is born from happiness/bliss. This mudra helps to transcend the fetters of the individual ego through practising it sufficiently for long time. This mudra should be practised after mastering agochari mudra. From a scientific point of view, Shambhavi activates the pineal gland which secretes the serotonin hormone to keep us calm and regulates our sub-conscious mind. Further, the subconscious mind is a powerhouse of energy and reduces the stimulation of cortisol hormone when we get angry. This way, it activates energy, passion, and insight to direct one’s life. Shambhavi mudra leads to Samadhi. Process –Sit in any comfortable meditative pose, adopt gyan mudra, slowly half-open the eyes and looking upward, focusing the eyes at the eyebrow centre, the curve of the eyebrows will form a V-shaped image with apex of the ‘V’ is located at the eyebrow centre, concentrate your gaze while looking at the point between the brows without blinking, when eyes get tired or start watering, discontinue the practice. After mastering the eye movement, coordinate Shambhavi Mudra with the breath, Inhale slowly while raising the gaze, hold the breath while maintaining the upward gaze, exhale slowly as the gaze is lowered.
  17. Unmani Mudra - Unmani is a Sanskrit term translated as “no-mind” or “thoughtlessness”. Sit in any comfortable meditative pose. Process - Open your eyes to the fullest without straining, Inhale slowly and deeply, look upward & inward and focus at eye centre, breathe gently and continue gazing, bring your upper and lower eyelids closer until the eyes are half-closed, hold this position and try to concentrate only on your gaze, continue it until you become lost and only aware of the fixed spot. This ultimately leads you to a state where you will stop seeing and realizing anything around and merge with the spot. Unmani mudra has relieving effects on psychological issues, viz. stress, anxiety, and agitation. It brings forth joy, focus, and inner glory.
  18. Bhoochari Mudra (Nothingness gazing) – This mudra is effective in bringing tranquillity and concentration of mind if done for a reasonable period of time with awareness. Keep eyes open, raise right hand in the front of face, hold the palm (flat & fingers together) so that it faces downwards & thumb in contact with the top of upper lip, elbow point to the side of the body, focus the eyes on the tip of the little finger intently for a minute or so without blinking, after a minute or so, remove the hand but continue to gaze at the space where the little finger was situated.
  19. Ashwani Mudra – The Ashwani means ‘horse’. To develop sensitivity in the region of anus & perineum, rhythmically contract and relax the anal muscles with each inhalation & exhalation respectively. It can also be integrated with nadi Shodhana Pranayama. Ashwani mudra helps to stimulate intestinal peristalsis (wave like motion that propels the stool) and greatly help in alleviating constipation. This is important for eventual mastery of moola bandha.
  20. Mahamudra – In Sanskrit word ‘maha’ means great and ‘mudra’ means psychic attitude. Maha mudra alongwith maha bheda mudra release lot of energy in the physical, pranic and psychic bodies. Maha mudra is a practice which purifies the entire network of nadis (psychic passage), balance Ida and Pingala and absorb nectar of bliss so that it pervades one’s whole being. Maha mudra involves khechari, moolabandha & shambhavi, and unmani mudra.
  21. Maha Bheda mudra (Great piercing psychic attitude) – Both maha mudra and maha bheda mudras have profound influence on the pranic level. They influence three centres: mooladhara, manipura and ajna chakras. These two kriyas manipulate and harness the energies within the chakras for inducement of concentration of mind and meditation. Maha bheda mudra involves khechari, unmani mudra, jalandhara bandha, moolabandha, uddiyana bandha and nasikagra drishti,
  22. Vajroli mudra – Vajra can be regarded as the name of a nerve which connects the sexual organs with the brain. It is psychic pathway that is associated with the sushumna pathway. Process – sit in the comfortable position, place the hands on the knees, try to draw the sexual organs upwards by pulling and tensing the sexual organ and lower abdomen, due to contraction the sexual organs move slightly. The purpose is to convert sexual energy into ojas.
  23. Manduki mudra (Frog attitude) - The sitting pose for this mudra is bhadrasana which resembles the sitting pose of frog. This mudra is beneficial in balancing the Ida and Pingala nadis and leads awakening of sushumna.  Process – sitting pose vajrasana, feet point opposite to the body or alternatively soles face upward, in case not possible place folded blanket so it presses mooladhara, separate knees as far as possible, place the hands-on knees, open eyes, do nasikagra drishti (gazing at the tip of nose), be aware of breathing through nostrils, inhalation merge at eyebrows centre & diverge while exhalation, try to smell fragrance of astral body (aroma similar to sandalwood), no fixed duration.
 
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati

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Bandhas

8/13/2021

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In Sanskrit, Bandha means lock. Bandhas are neuromuscular energy locks which are engaged to gain control and lock prana, or life force to awaken the chakras. Bandhas are safely locked during the process of breath-holding Kumbhaka. Bandhas are an essential part of kriya yoga. The passage of liquids, solids, and gases through tubes in human systems are regulated by the ring of muscle thickening, called as sphincter. There are over sixty sphincters in human body. Three sphincters can be gently but powerfully contracted in order to create the bandhas or the locks. The flow of the prana that continuously streams through our subtle body is redirected and even stopped. The whole of body and mind is tranquilized and made receptive to the higher states of awareness.
 
The three sphincters are anal sphincter (create Mula Bandha), sphincter of Oddi (create Uddiyana Bandha) and upper oesophageal sphincter (create Jalandhara Bandha). When all three sphincters are closed, the fourth lock Maha bandha is created.
 
Apart Mula – the root lock, Uddiyana – lifting of diaphragm lock, and Jalandhara – the throat lock, two minor bandhas are at your hands and feet (Hasta and Pada). Bandhas temporarily halt the flowing of blood, so when released there is an increased flow of fresh blood. This flushes away the old, dead cells and activates the organs to strengthen, renew and rejuvenate as circulation is bolstered. 
Bandhas & Prana:

The physical contraction or lock in turn has an extensive influence on the psychic (Pranic) Body and stimulate chakras. There are five major pranas that provide energy for five different kinds of life activities.
  1. Apana – the force required for excretion, like sweating, urinating, etc.
  2. Samana – the force required for digestion and metabolism.
  3. Prana – the force required for the heart to pump.
  4. Vyana – the force required circulation and movement.
  5. Udana – the force required for upper body actions like talking, thinking, eye movement, etc.
 
Bandhas & the three blocks (Granthis):
Traditionally, three granthis (Knots) which are psychic bodies not physical bodies, are called as the brahma, Vishnu and rudra granthis. These represent psychic blocks and mental problems that prevent an individual soaring into the realms of meditation. These granthis prevent the flow of prana into the main pranic passage of the body – the sushumna. Bandhas are particularly effective in breaking open or removing these blocks, at least for short period of time. The three blocks are:
  1. Brahma Granthi – This psychic knot functions in the region of mooladhara chakra. It implies attachment to physical pleasures and material objects, and excessive selfishness. It also implies the ensnaring power of tamas – negativity, lethargy and ignorance.
  2. Vishnu Granthi – This psychic knot operates at the region of the anhata chakra. It is associated with the attachment to things and people in an emotional sense. It is associated with attachment to inner psychic visions and so forth. It is connected with rajas, the tendency to passion and intense activities.
  3. Rudra Granthi – This psychic knot functions in the region of the ajna chakra. It is associated with attachment to psychic powers such as telepathy, clairaudience and another mind phenomenon. This knot implies attachment to individuality or individual ego.
 
Types of Bandhas:
The bandhas (Jalandhara, Uddiyana and Moola) are powerful techniques of inducing Kevala Kumbhaka.
 
  1. Jalandhara Bandha (Throat lock) – The Sanskrit word ‘Jalan’ means net or cluster of nadis or pathways and ‘dhara’ means of flowing fluid. Contract the throat and firmly press the chin against the throat. One should reflect completely on Brahman (the supreme) with the breath retained. The breath retention can either be antar kumbhaka (inner retention) or bahir kumbhaka (outer retention) or both. This is called jalandhara bandha. Jalandhara bandha compresses the carotid sinuses which are located on the carotid arteries in the neck. These arteries supply blood to the brain. The carotid bodies help to regulate and match the heart rate and BP with the respiration system.
The jalandhara bandha can be done in different positions such as padmasana, siddhasana, swastikasana, vajrasana etc. during jalandhara bandha, sit in siddhasana, knees should touch the ground, arms straight & on the knees, and elbows towards each other. The duration of kumbhaka should not be more than is comfortable. The rounds may be increased slowly from five to any number.  
 
The jalandhara bandha influences the individual at all levels: physical, psychic and mental. It has several benefits –
  1. It helps to attain immense power & knowledge and prevent old age & death.
  2. It helps in retaining the element akasha (ether) and fluids which have downward tendency, will remove all frustration and dissatisfaction.
  3. It allows one to hold the breath for longer time.
  4. It controls flow of prana and induces mental relaxation which can help to induce meditation.
  5. It is the practice that controls the pranic network of nadis in the neck which prevents flow of prana in the ida and pingala nadi and between sixteen specific centres and directs prana into sushumna nadi. These specific sixteen centres of the body – toes, ankles, knees, thighs, perinium, coccyx, navel, heart, neck, tonsils, tongue, nose, eyebrow centre, eyes, back of the head and crown of the head.
  1. It balances the circulatory system and respiratory system.
 
People who suffer from high BP or heart ailments should not do jalandhara bandha.
 
  1. Uddiyana Bandha – The Sanskrit word Uddiyana means ‘to raise up’ or ‘to fly upwards.’ This practice is so called because the physical lock applied to the body causes the diaphragm to raise towards the chest. Drawing the abdomen backwards and upwards in the naval region is called Uddiyana. The lock causes the prana to fly up the sushumna. It acts directly on the naval area (manipura chakra) which the centre or storehouse of prana. Stimulation of the naval area can lead to redistribution of prana throughout the entire body, and can lead directly to tranquillity and clarity of mind. It has several benefits as under:
 
  1. The practice helps to transcend normal states of awareness so that one gains insight into the nature of existence and mortality and the purpose of life.
  2. It revitalizes the whole body and can help to lead states of meditation.
  3. It is beneficial in alleviating a large number of abdominal ailments, improves adrenal glands, normalizes solar plexus and improves functioning of lungs.

The best position to do Uddiyana is any meditative asana. The best time to do Uddiyana bandha is after asana and pranayama and before meditation. People who suffer from high BP, heart problems, peptic or duodenal ulcers, colitis and other serious abdominal problems and pregnant women should not do this practice. The best time is early morning before breakfast. It should be practised empty stomach (3-4 hours gap after eating meals).
 
Process - Sit in any meditative asana, place the palms flat on the knees, close the eyes, relax, exhale deeply by accentuated contraction of the abdominal muscles and chest, hold the breath outside, do Jalandhara bandha, expand the chest without actually inhaling which shall raise the diaphragm automaticially & abdomen to become concave in shape, being raised inwards and upwards (no need to contract abdominal muscles), this is final position, stay in final position as much as comfortable, slowly relax the chest, abdomen assumes its original position, release jalandhara bandha, bend the arms, inhale slowly, one round complete. 
 
Uddiyana bandha can also be practised in standing position. Stand with the feet about half a meter apart, bend forwards, bend legs slightly at the knees, place the palms on the knees, exhale deeply, try empty lungs as much as possible, bend head downwards & press the chin against the chest in jalandhara bandha, arms straight, expand chest as done in inhalation but not actually breathing in, straighten the legs slightly which shall automatically draw abdomen upwards and inward, hold this position till possible comfortably, release the expansion of chest, bend the legs, release jalandhara bandha, finally breathe in.
 
  1. Moola Bandha – In the Sanskrit word ‘moola’ means ‘root’ and bandha means ‘lock’. Moolabandha brings about the union of prana and apana, and nada and bindu. Prana means which supply energy into the body to maintain upkeep. Apana means which expels energy and waste materials from the body. Both need to be balanced.
 
The apana moves upwards and when it reaches the circle of the fire (manipura chakra) the flame lengthens and reaches the anhata chakra. When the apana and the fire meet at manipura the prana is heated. This increases digestive fire. Due to this kindling of fire, apana and prana, the sleeping kundalini is awakened; it becomes straight and enters the brahma nadi as snake enters into a hole. Brahma nadi is the central core of Sushumna. The practice brings about control of the prana and if done, with care and determination, all lethargy will vanish. It helps to transmute sexual energy. For kriya yoga, moolabandha is absolutely necessary in order to develop sensitivity in the region.
 
The best asanas to practice of moolabandha are siddhasana for men and siddha yoni asana for women. While sitting in the asana, one heel applies firm pressure in the region of mooladhara chakra, which improves physical contraction. Contraction in the mooladhara chakra area triggers the mooladhara chakra.
 
Sit in the comfortable asana, place palms on the knees, close the eyes, relax the whole body, then hold the breath & practise jalandhara bandh, contract the muscles at mooladhara chakra region, draw the muscles upwards as much as possible, keep the attention at the point of contraction, hold the contraction as much as possible, release the contraction, raise the head, breath out, repeat the rounds 
 
  1. Maha Bandha - Moola bandha can also be combined with Uddiyana bandha and jalandhara bandha. This is called maha bandha, in association with nadi shodhana pranayama, it is very powerful technique.
 
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati
 
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