1DtIOUuCtIOD tO 3DUh3

bandhas wcrc c|ass|cd as part o| mudras,

and wcrc handcd down by word o| mouth |rom to
d|sc|p|c. Thc Ha//a lcga Prii dca|s w|th bandhas and
mudras togcthcr and thc ancicnt tantr|c tcxts a|so makc no
d|st|nction bcnccn thc no. andhas arc cxtcnsivc|y incor-
poratcd |n mudra as wc|| as pranayama tcchn|qucs. Thcir
|ock|ng act|on, howcvcr, rcvca|s thcm as a |undamcnta||y
|mportant group o| pract|ccs |n thc|r own r|ght.
Thc Sanskrit word |and/amcans to ' ho|d' , ' tightcn' or ' |ock' .
Thcsc dcn|t|ons prcc|sc|y dcscr|bc thc physica| act|on invo|vcd
in thc bandha pract|ccs and thc|r c0cct on thc pranic body.
Thc bandhas a|m to |ock thc pranas in particu|ar arcas and
rcd|rcct thcir 0ow into sushumna nad| |or thc purposc o|
spir|tua| awakcn|ng.
andhas shou|d rst bc pract|scd and mastcrcd |nd|v|dua||y.
On|y thcn can thcy bc bcncc|a||y incorporatcd w|th mudra
and pranayama pract|ccs. Whcn combincd |n th|s way, thcy
awakcn thc psychic |acu|t|cs and |orm an adunct to h|ghcr
yog|c practiccs. Howcvcr, it |s |mportant to obscrc thc contra-
|nd|cat|ons.
Bandbas and me gantbs
Thcrc arc |our bandhas. amnJ/ra, mcc/a,uddiana and
Thc |ast o| thcsc |s a comb|nat|on o| thc rst thrcc. Thcsc thrcc
bandhas act dircct|y on thc thrcc gmn//is or psychic knots.
Moo|a bandha |s assoc|atcd with |ra/mo gran//i, uddiyana
bandha w|th vu/nugran//iand a|andhara bandha w|th nJra
gan//i. Thc granth|s prcvcnt thc |:cc 0ow o| prana a|ong
47 i
sushumna nadi and thus impcdc thc awakcning o| thc chakras
and thc rising o| kunda|ini.
rahma granthi is thc hrst knot and it is associatcd with
moo|adhara and swadhisthana chakras. lt is |inkcd with thc
suriva| instinct, thc urgc to procrcatc and with dccp, instinctivc
know|cdgc, awarcncss and dcsirc. Whcn brahma granthi is
transccndcd, thc kund/ini or prima| cncrgy is ab|c to risc
bcyond moo|adhara and swadhisthana without bcing pu||cd
back down by thc attractions and instinctua pattcrns o| thc
pcrsona|ity.
\c sccond knot is vishnu granthi, associatcd with manipura
and anahata chakras. Thcsc two chakras dca| wi th thc
sustcnancc o| thc physica|, cmotiona| and mcnta| aspccts o|
human cx|stcncc. Manipura sustains ranamaa kcs/a, thc
cncrgy body, govcring thc digcstion and mctabo|ism o| |ood.
Anahata sustains rmncma kcs/a, thc mcnta| body, and thcy
both a0cct anmrma kcsm, thc physica| body. Oncc vishnu
granthi is transccndcd, onc is no |ongcr bound by physica|,
mcnta| and cmotiona attachmcnts. Rc|ationships and cncrgy
bccomc morc univcrsa|, rathcr than bcing |imitcd by pcrsona|
prc|crcnccs or avcrsions.
Thc hna knot is rudra granthi, which is associatcd with
vishuddhi and ana chakras. Vishuddhi and ana sustain
vimmmaa kcs/a, thc intuitivc or highcr mcnta| body, and
rcprcscnt thc trans|ormation o| an cxisting |orm, idca or
conccpt into its univcrsa| aspcct. Whcn rudra granthi is picrccd,
individua|ity is droppcd. Tc o|d cgo idcntihcation is |c|t bchind
and thc cxpcricncc o| unmani|cst consciousncss, bcyond thc
phcnomcna univcrsc, cmcrgcs at ana and sahasrara chakras.
472
]ALNDHAR 8ANDHA
ja|andhara Sandha {throat |ock}
S|t |n padmasana or s|ddhas|ddha yoni asana with thc
hcad and sp|nc stra|ght. Thc knccs shou|d bc |n hrm
contact w|th thc 0oor.
P|acc thc pa|ms o| thc hands on thc knccs.
C|osc thc cycs and rc|ax thc who|c body.
lnha|c s|ow|y and dccp|y, and rcta|n thc brcath |ns|dc.
W||c rcta|n|ng thc brcath, bcnd thc hcad |o~ard and
prcss thc ch|n t|ght|y aga|nst thc chcst.
Stra|ghtcn thc arms and |ock thcm hrm|y |nto pos|t|on,
prcss|ng thc knccs down w|th thc hands.
S|mu|tancous|y, hunch thc shou|dcrs upward and |o~ard.
Th|s w||| cnsurc that thc arms stay |ockcd, thus |ntcns||ng
thc prcssurc app||cd to thc ncck.
Stay |n thc hna| pos|t|on |or a |cw scconds to bcg|n w|th.
Do not stra|n.
Rc|ax thc shou|dcrs, bcnd thc arms and s|ow|y rc|casc thc
|ock. Ra|sc thc hcad and thcn cxha|c.
Rcpcat whcn thc rcsp|rat|on has rcturcd to nornia|.
Variation. ln kr|ya yoga a morc s|mp|c and subt|c |orm o|
a|andhara bandha |s pract|scd whcrc thc hcad |s s|mp|y
473
bcnt |orard so that thc ch|n prcsscs thc ncck. Th|s
var|at|on |s common|y usc

|n assoc|at|on w|th pranayama
pract|ccs.
Sreathing. Thc practcc s pcr|ormcd durng ntcrna| rc-
tcnt|on. lt may a|so bc pcr|ormcd w|th cxtcra| brcath
rctcnt|on.
Duration. ] a|andhara bandha can bc hc|d |or as |ong as thc
pract|t|oncr |s ab|c to com|ortab|y rcta|n thc brcath.
Ma|nta|n a count wh||c rcta|n|ng thc brcath and gradua||y
|ncrcasc thc count. Th|s pract|cc may bc rcpcatcd up to
t|mcs.
Awareness. Phys|ca| ~ on thc throat p|t and scnsat|ons con-
ncctcd w|th brcath rctcnt|on.
Sp|r|tua| ~ on v|shuddh| chakra.
5equence. Th|s bandha |s |dca||y pcr|ormcd |n coqunct|on
w|th mudras, bandhas and pranayamas. ll pract|scd on |ts
own, |t shou|d bc pcr|ormcd a|tcr asanas and pranayamas
and bc|orc mcdtat|on.
Contra-indications. Pcop|c suf!cr|ng lrom ccr|ca| spon-
dy|os|s, h|gh |ntracran|a| prcssurc, vcrt|go, h|gh b|ood
prcssurc or hcart d|scasc shou|d not pract|sc a|andhara
bandha. A|though thc ncck |ock rcduccs b|ood prcssurc,
|ong rctcnt|on ol thc brcath stra|ns thc hcart.
] a|andhara |s thc hrst bandha to bc taught as thc c0ccts
arc ||ght and soothng. Rc|ran hom thc pract|cc |l any
vcrt|go or d|zz|ncss ar|scs.
Senets. Thc m|| |orm o| a|andhara bandha comprcsscs thc
carot|d s|nuscs, wh|ch arc |ocatcd on thc carot|d artcr|cs,
thc ma|n artcr|cs |n thc ncck. Thc s|mp|c var|at|on cxcrts
a subt|cr prcssurc. Thcsc s|nuscs hc|p to rcgu|atc thc
c|rcu|atory and rcsp|ratory systcms. Norma|y, a dccrcasc
|n oxygcn and |ncrcasc |n carbon d|oxdc |n thc body |cads
to an |ncrcascd hcart ratc and hcav|cr brcath|ng. Th|s
proccss |s |n|t|atcd by thc carot|d s|nuscs. y cxcrt|ng
prcssurc on thcsc s|nuscs, th|s tcndcncy |s prcvcntcd,
a||ow|ng |or dccrcascd hcart ratc and |ncrcascd brcath
rctcnt|on. Ths pract|cc produccs mcnta| rc|axat|on,
rc||cv|ng strcss, anx|cty and angcr. lt dcvc|ops mcd|tat|vc
474
introvcrsion and onc-pointcdncss. Thc stimu|us on thc
throat hc|ps to ba|ancc thyroid mnction and rcgu|atc thc
mctabo|ism.
Practice note. Do not cxa|c or inha|c unti| thc chin |ock and
arm |ock havc bccn rc|cascd and thc hcad is m||y upright.
l| su0ocation is |c|t, cnd thc practicc and rcst. Oncc thc
scnsation has passcd, rcsumc thc practicc.
Note: T/eSanskn/ucrda|an meanre/'anddhara mean:/ream'
cr ]cu'. 0ne in/erre/a/icn c]a/and/ora |and/o u //e /cck
u/ic/ ccn/rc/ //e ne/ucrk c]nadu in //e neck. T/e /sica/
mnqes/a/icnc]//esenaduu//e|/ccdvesse/andneesc]//e
mck.
An a///ive de]ni/icn u /m/a| mean 'ua/er'.}amm/ara
|am/ou//ere]cre//e//rca//ccku/u//c/ds//enec/arcr]uU
]cuing dcun /c vu/u /i]cm |indu, and reven/s i/]cm
]a//ingin/c //ediges/ive]re. ln //uua,ramuccnseed.
47
MOOL 8ANDHA
Techn|que Moo|a Sandha {per|neum contmct|on}
5ge S|t |n a com|ortab|c mcd|tat|vc asana, prc|crab|y
s|ddhas|ddha yon| asana, so that prcssurc |s app||cd to
thc pcr|ncalvag|na| rcg|on.
C|osc thc cycs and rc|ax thc who|c body.
c awarc o| thc natura| brcath.
focus thc awarcncss on thc pcr|ncalvag|na| rcg|on.
Contract th|s rcg|on by pu|||ng up on thc musc|cs o| thc
pc|v|c 0oor and thcn rc|ax|ng thcm.
Cont|nuc to br|c0y contract and rcax thc pcr|ncalvag|na|
rcon as rhythm|ca||y and cvcn|y as poss|b|c.
rcathc norma||y throughout thc pract|cc.
5ge Cont|nuc to brcathc norma||y, do not ho|d thc brcath.
Sow|y contract thc pcr|ncalvag|na rcon and ho|d thc
conuact|on.
c tota||y awarc o| thc phys|ca| scnsat|on.
Contract a ||tt|c t|ghtcr, but kccp thc rcst o| thc body
rc|axcd.
Contract on|y thosc musc|cs rc|atcd to thc moo|adhara
rcgron.
ln thc bcg|nn|ng thc ana| and ur|nap sph|nctcrs w||| a|so
contract, but as grcatcr awarcncss and contro| |s dcvc|op-
cd, th|s w||| m|n|n|zc and cvcntua||y ccasc. U|t|matc|y,
40
on|y onc point o| contraction wi|| bc |c|t.
Rc|ax thc musc|cs s|ow|y and cvcn|y.
Adust thc tcnsion in thc spinc to hc|p |ocus on thc point
o| contraction.
Rcpcat i 0 timcs with maximum contraction and tota|
rcaxation.
Technique with intema| breath retention and ja|andhara
bandha
C|osc thc cycs and rc|ax thc whoc body |or a |cw minutcs.
l nha|c dccp|y, rctain thc brcath insidc and pcr|orm
a|andhara bandha.
Pcr|orm moo|a bandha and ho|d thc contraction as tight|y
as possib|c. Do not strain.
This is thc hna| |ock.
Ho|d thc contraction |or as |ong as thc brcath can
com|ortab|y bc rctaincd.
S|ow|y rc|casc moo|a bandha, thcn a|andhara, raising thc
hcad to thc upright position, and cxha|c.
Practisc up to i 0 timcs.
Sreathing. Thc abovc practicc may a|so bc pcr|ormcd with
cxtcrna| brcath rctcntion.
Awareness. Physica| ~ at thc point o| pcrinca| contraction.
Spiritua| ~ on moo|adhara chakra.
5equence. Moo|a bandha is idca||y pcr|ormcd in conunction
with mudras, band has and pranayamas. l| practiscd on its
own, it shou|d bc pcr|ormcd a|tcr asanas and pranayamas
and bc|orc mcditation.
Contra-indications. This practicc shou|d on|y bc pcr|ormcd
undcr thc guidancc o| a compctcnt tcachcr. Moo|a bandha
raiscs thc cncrgy, and may prccipitatc hypcractivity. Do
not practisc during mcnstruation.
Senets. Moo|a bandha bcstows many physica|, mcnta| and
spiritua| bcnchts. lt stimu|atcs thc pc|vic ncrcs and toncs
thc uro-gcnita| and cxcrctory systcms.
lt is hc|pm| in psychosomatic and dcgcncrativc i||ncsscs.
lt rc|icvcs dcprcssion and promotcs good hca|th. lt hc|ps
to rca|ign thc physica|, mcnta| and psychic bodics in
477
prcparat|on |or sp|r|tua| awakcn|ng.
Moo|a bandha |s a mcans to atta|n scxua| contro|. lt may
bc uscd to sub||matc scxua| cncrgy |or sp|r|tua| dcvc|op-
mcnt (brahmacharya), or |or cnhanccmcnt o| mar|ta|
rc|at|ons.
Practice note. Moo|a bandha |s thc contract|on o| spcc|c
musc|cs |n thc pc|v|c 0oor, not thc who|c pcr|ncum. ln thc
ma|c body, thc arca o| contract|on |s bctwccn thc anus and
thc tcstcs. ln thc |cma|c body, thc po|nt o| contract|on |s
bch|nd thc ccr|x, whcrc thc utcrs proccts nto thc vagna.
On thc subt|c |cvc|, |t |s tbc cncrg|z|ng o| moo|adhara
chakra. Thc pcr|nca| body, wh|ch |s thc convcrgcncc o|
many musc|cs |n thc gron, acts as a tr|ggcr po|nt |or tbc
|ocat|on o| moo|adbara chakra. ln|t|a||y, th|s arca |s d|mcu|t
to |so|atc, so |t |s rccommcndcd that ashw|n| and varo||
mudras bc pcr|ormcd |n prcparat|on |or moo|a bandha.
Note: T/c Sarukri/ucrdmoo|a mcans 'rcc/', ]e/]xcd', :curcc'
cr 'causc'. ln //uccn/cx/i/rc]rs /c //c rcc/ c]//csinc cr//c
crincum u/crcmccmd/ara c/akra, //c sca/ c]kundIini, //c
rima/cncr
Q
, /cca/cd. Mccm|and/aucc/ivc ]cr/cca/ing
andauakcning mccm/arac/akra.
478
UDD| YANA 8ANDHA
Prepamtoq pmct|ce: 5nd|ng abdom|na| contract|on
Stand crcct w|th thc |cct about ha|| a mctrc apart.
lnha|c dccp|y through thc nostr||s.
cnd |orard hom thc wa|st and cxha|c a|| thc a|r through
thc mouth.
Empty thc |ungs as much as poss|b|c.
Ho|d thc brcath outs|dc.
Kccp thc sp|nc hor|zonta| and bcnd thc knccs s||ght|y.
P|acc thc pa|ms o| thc hands on thc th|ghs ust abovc thc
knccs, so that thc knccs arc support|ng thc wc|ght o| thc
uppcr body. Thc hngcrs can po|nt cithcr downward or
|nwards. Makc surc thc arms arc straight.
ln th|s pos|t|on thcrc |s an automat|c contract|on o| thc
abdom|na| rcg|on.
cnd thc hcad |orard, but do not prcss thc chin aga|nst
thc chcst.
Makc a |a|sc |nha|at|on, kccping thc g|ott|s c|oscd and
cxpand|ng thc chcst, as though brcath|ng |n but not actua||y
tak|ng in a|r.

Stra|ghtcn thc knccs.
Th|s movcmcnt w||| automat|ca||y draw thc abdomcn
upward and |nward towards thc sp|nc to |orm udd|yana
bandha.
Ho|d th|s pos|t|on |or a com|ortab|c |cngth o| t|mc.
Do not stra|n.
Rc|casc thc abdom|na| |ock and rc|ax thc chcst.
Ra|sc thc hcad and torso to thc upr|ght pos|t|on.
xha|c s||ght|y to rc|casc thc |ock on thc |ungs and lma|y
|nha|c s|ow|y tbrough thc nosc.
Rcma|n |n thc stand|ng pos|t|on unt|| thc brcath rcturns
to norma| bc|orc bcg|nn|ng thc ncxt round.
Udd|yana Sandha {abdom|na| contmc|on}
S|t |n s|ddha/s|ddha yon| asana or padmasana w|th thc
sp|nc crcct and thc knccs |n contact w|th thc 0oor.
P|acc thc pa|ms o| thc bands 0at on thc knccs.
C|osc thc cycs and rc|ax thc wbo|c body.
lnha|c dccp|y through thc nostr||s.
xha|c m||y.
Ho|d thc brcath outs|dc.
Lcan |orard and prcss down on thc knccs w|th thc pa|ms
o| thc hands. Stra|ghtcn thc c|bows and ra|sc thc shou|dcrs,
a||ow|ng mrthcr cxtcns|on o| thc sp|na| cord.
Pract|sc a|andhara bandba, prcss|ng thc ch|n aga|nst thc
chcst.
480
Contract thc abdomina| musc|cs inward and upward.
Ho|d thc abdomina| |ock and thc brcath outsidc |or as
|ong as you can without straining.
Thcn rc|casc thc abdomIna| ock, bcnd thc c|bows and
|owcr thc shoudcrs.
Raisc thc hcad and thcn s|ow|y inha|c.
Rcmain in this position unti| thc rcspiration rcturs to
norma|, thcn bcgin thc ncxt round.
Sreath| ng. Uddiyana bandha is pcr|ormcd with cxtcrna|
brcath rctcntion on|y.
Durat|on. Practisc 3 rounds in thc bcginning and gradua||y
incrcasc to i 0 rounds ovcr a |cw months as thc systcm
bccomcs accustomcd to thc practicc.
Awareness. Physica ~ on thc abdomcn and brcath.
Spiritua| ~ on manipura chakra.
5equence. Uddiyana bandha is casicr to pcr|orm i| prcccdcd
by an invcrtcd asana. lt is idca||y pcr|ormcd in conunction
with mudras, bandhas and pranayamas. l| practiscd on its
own, i t shou|d bc pcr|ormcd a|tcr asanas and pranayamas
and bc|orc mcditation.
Precaut|on. Uddiyana bandha is an advanccd tcchniquc and
shou|d bc attcmptcd on|y undcr thc guidancc o| a com-
pctcnt tcachcr. lt shou|d bc practiscd a|tcr attaining
prohcicncy in cxtcrna brcath rctcntion, and a|andhara
and moo|a bandhas.
Contra-|nd|cat|ons. Pcrsons su0cring |rom co|itis, stomach
or intcstina| u|ccr, diaphragmatic hcrnia, maor abdomina|
prob|cms, high b|ood prcssurc, hcart discasc, g|aucoma
and raiscd intracrania prcssurc shou|d not pcr|orm this
practicc. lt shou|d a|so bc avoidcd during prcgnancy.
Seneu. Uddiyana bandha is a panacca |or thc abdomcn. lt
stimu|atcs thc mnction o| thc pancrcas and |ivcr and
strcngthcns thc intcrna| organs. Thc digcstivc hrc is
stimu|atcd and thc abdomina| organs arc massagcd and
toncd. Thc adrcna| g|ands arc ba|anccd, rcmoving |cthargy
and soothing anxicty and tcnsion. l t improvcs b|ood
circu|ation throughout thc torso.
U ddiyana bandha stimu|atcs thc so|ar p|cxus, which has
48!
many subt|c inucnccs on thc di stribution o| cncrgy
throughout thc body. lt crcatcs a suction prcssurc which
rcvcrscs thc cncrgy ow o| apana and prana, uniting thcm
with samana and stimu|ating manipura chakra.
Pract|ce note. Uddiyana bandha must bc practiscd on an
cmpty stomach. Thc bowcs shou|d a|so bc cmpty. Agnisara
kriya is an cxcc||cnt prcparatop practicc.
Note: T/e Sanskri/ ucrd uddiyana means 'tc rise u' cr '/c]
uuard'.T/israc/iceuscca//ed|ecaue//e/sua//cckag/ied
/c //e |cd causes //e dia/ragm /c rise /cuard //e c/es/.
0dianau//ere]rec/en/ranm/ed //es/cmac//q.Anc//er
meaning u //a/ //e /sica/ /cck /e/s /c direc/ rana in/c
su/umnanadisc//a/i/]cusuuard/csa/asrarac/akra.
482
MAHA 8ANDHA
Maha Sandha {the great |ock}
Sit in siddha/siddha yoni asana or padmasana with thc
hands on thc knccs. Thc spinc shou|d bc crcct and thc
hcad straight. C|osc thc cycs and rc|ax thc who|c body.
l nha|c s|ow|y and dccp|y through thc nosc.
xha|c |orccm||y and comp|ctc|y.
Rctain thc brcath outsidc.
Succcssivc|y pcr|orm a|andhara, uddiyana and moo|a
band has in this ordcr.
Ho|d thc bandhas and thc brcath |or as |ong as is
com|ortab|c without straining.
Thcn rc|casc moo|a, uddiyana and a|andhara bandhas in
this ordcr.
l nha|c s|ow|y whcn thc hcad is upright.
This is onc round.
Kccp thc cycs c|oscd, rc|ax thc body and |ct thc brcath
rcturn to norma| bc|orc commcncing thc ncxt round.
Awareness. Physica| ~ on thc pcrinca|, abdomina| and throat
rcgions. c awarc o| cach rcgion |or a |cw scconds.
Spiritua| ~ on moo|adhara, mani pura and vishuddhi
chakras. c awarc o| cach chakra |or a |cw scconds.
483
Durat|on. Oncc procicncy is attaincd, incrcasc by onc round
unti| rounds can bc pcr|ormcd.
5equence. Maha bandha is idca||y pcr|ormcd in conunction
with pranayamas and mudras. l| practiscd on its own, it
shou|d bc donc a|tcr asanas and pranayamas and bc|orc
mcditation.
Precaut|on. Do not attcmpt niaha bandha unti| thc othcr
thrcc bandhas havc bccn mastcrcd.
Contra-|nd|cat|ons. Pcop|c su0cring |rom high or |ow b|ood
prcssurc, hcart condi tions, strokc, hcrnia, stomach or
intcstina| u|ccr, and thosc rccovcring hom any visccra|
ai|mcnt shou|d avoid this practicc. Prcgnant womcn shou|d
a|so not attcmpt this practicc.
Senets. Maha bandha givcs cnhanccd bcnchts o| a|| thrcc
bandhas. lt a0ccts thc hormona| sccrctions o| thc pinca|
g|and and rcgu|atcs thc cntirc cndocrinc systcm. Thc
dcgcncrativc and agcing proccsscs arc chcckcd and cvcry
cc| o| thc body is rcuvcnatcd. lt introvcrts thc mind prior
to mcditation. Whcn pcr|cctcd, it can m||y awakcn prana
in thc main chakas. lt |cads to thc mcrgcr o| prana, apana
and samana in manipura chakra, which is thc cu|mination
o| a|| pranayamas.
Pract|ce note. Maha bandha can a|so bc pcr|ormcd |rom
utthanpadasana.
Note: T/e Sanskri/ ucrd maha means rea/'. Ma/a |and/a u
ca//ed//egea//cckas i/ ccm|inesa////e//ree|and/as incne
rac/ice.
484