In Sanskrit bandha means to lock, to hold, or to tighten. It also refers to a lock in and of itself.There are 3 main bandhas one can perform with his body, and a fourth bandha that ties/connects them all together.
By performing the badhas one is able to control his internal organs and regulate hormones,metobolism,digestion ,sexual stimulation and a lot more of the functions of the internal systems.Bandhas is an important part of yoga.
The three principal bandhas and the fourth one that connects all the others together are:
–Mula Bandha: This bandha is about pelvic floor muscles.To perform Mula Bandha you just need to contract your muscles between the anus and testes for men,and for women to contract the muscles at the bottom of the pelvic floor.In the beginning of practicing Mula Bandha more muscles of the pelvic floor will be contracted ,but by keeping practicing one will be able to isolate Mula Bandha area and perform it more accuratelly leaving aside the muscles don`t need to participate in the bandha.
Mula Bandha For Men
Mula Bandha For Women
The importance of Mula Bandha is that will help you correctly control your energy flow inside your body.By performing Mula Bandha you ll be able to keep inside your body your energy and get the best results from this.
Mula Bandha empowers the pelvic muscle and nerves, the genital and urinary system, the excretory system, and the endocrine system. It is also effective in constipation and depression relief.
Uddiyana Bandha:Upper from Mula Bandha is the area of Uddiyana Bandha.Uddiyana Bandha means “to rise up” or to “flying up”.In the bandha itself the abdominal organs ,the diafragm and the energy are all lifted up .
Uddiyana Bandha can play an important role in your yoga practice particularelly while getting more experienced at yoga. By practicing the Uddiyana Bandha the energy moves upwards much more powerfully than Mula Bandha and it gives you the ability to practice yoga more accuratelly and more effectivelly.
Because of the movement of the internal abdominal muscles the organs and the muscles are getting massage that improves their function.
Uddiyana Bandha is great for stomach and abdominal pains,and it reliefes from constipation and indigestion.Uddiyana Bandha increases metabolism through regulating and stimulating the digestive juices.It balances the adrenal system ,tones the abdominal organs and reliefes tension and stress.It will also give you flat abs without needing to do any abs exercises.
Jalandhara Bandha: In Sanskrit jal means throat, jalan means net, and dharan means stream or flow. Thus in the most basic sense, Jalandhara Bandha can be considered the throat lock that controls the flow of energy in the nerves and blood vessels of the neck.
Jalandhara Bandha is a combination of pranayama and bandha.There are specific pranayamas (breathing exercises) that are performed together with Jalandhara Bandha.This makes Jalandhara Bandha very powerful as it regulates the circulatory and respiratory systems,it balances the metbolism and the thyroid gland ,and relieves from stress and anger.
Maha Bandha is the combination of all of the above bandhas.It regulates the whole endocrine system.
Performing all the bandhas above you ll see a big change in your yoga practicing.