Bandhas and the Deep Abdominal Muscles

You may have heard me speak before about the Bandhas. We often use them when we are doing an active yoga practice. There are 3 main bandhas:

1) Mula Bandha = Root Lock

2) Uddiyana Bandha = Flying Up Lock

3) Jalandhara Bandha = Chin Lock

Engaging Mula and Uddiyana bandha helps to protect and stabilizes the sacrum and low back. The bandhas are also energetic, they influence and direct the prana upward.

So how do we engage them?

Mula Bandha is performed by lifting the center of pelvic floor muscles (perinium), as if we had to go to the bathroom and there was none around.

Uddiyana Bandha is performed by drawing the lower belly in and up.

Jalandhara Bandha is a bit more complex. It's performed by drawing the base of the skull back and up. Then we broaden the collarbones and draw the sternum up towards the chin and the chin towards the sternum. It isn't used as frequently and should be practiced with great care. It isn't always helpful, especially for those of us who work at a computer all day and have a forward head position. So, if there is any pain, please don't force it.

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The video below is from Essential Yoga Therapy. It demonstrates the actions of the deep abdominal muscles. Understanding these actions can help shed light on what's happening when we practice the bandhas.

https://www.youtube.com/watch?v=byo1ljKXmXo

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I hope you found this helpful. If you have any questions, please feel free to reach out. I would love to help.

If you would like to join us for class Thursday nights, please use the link below. We would love to have you join us.

https://www.yogawithdeb.com/

Be well, and may you always find joy in your practice.

Namaste,

Deb