Bandhas

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