Bandhas and Pranayama
This section is a brief introduction to some of the tools used in Yoga. Bear in mind that Yoga is a big subject and many years can be spent studying it. My favourite saying is however, Yoga is 1% theory and 99% practice. So, get yourself off to a class or practice some postures at home when you have finished reading.
1) Bandhas (ban-daas) - this means to seal or lock. To create a bandha, the breath, posture and awareness are brought together. Using one or more bandhas allows us to either hold or place prana (life force) in specific parts of the body.
The three main bandhas are Mula Bandha, Uddiyana Bandha and Jalandhara Bandha. There are many others but these three are used in yoga on a regular basis.
1a) Mula Bandha (Moo-la) - also called root lock and it is located at the centre of the pelvic floor, the perineum. To engage Mula Bandha a slight contraction of the pubo coccygeal (pb) muscle which runs from the pubic bone to the coccyx (tailbone) is required. This creates an energetic seal and prevents prana from leaking out in a downwards direction.
1b) Uddiyana Bandha (u-dee-yan-a) stage 1 - This is engaged by lightly contracting the transverse abdominus muscle below the navel. This action draws the abdominal contents towards the spine thereby supporting the spine during Asanas while at the same time allowing diaphragmatic breathing to occur. If the full transverse abdominus muscle is engaged including the section above the navel this will limit the movement of the diaphragm and restrict breathing.
1c) Jalandhara Bandha (jal-an-da-ra) - This is located in the throat area and is used to stop prana leaving the body and entering the head during certain pranayama exercises. To engage the chin is lowered to or below the notch on the sternum (upper chest area) and this action causes the glottis to close.
All three bandhas are sometimes used at once. Other combinations involving just two bandhas (Mula and Uddiyana stage 1) are also used, particularly during asana and pranayama practice.
2) Pranayama Breathing.
Pranayama aims to develop a calm, peaceful and steady breathing pattern. When the breath is calm the mind is calm.
There are many pranayama techniques each with a different purpose and again, entire books have been dedicated to this subject. Of main interest to those participating in my classes are the following techniques:
1) The yogic breath
2) Ujjayi breath
3) Kapalabhati
4) Nadi Sodhana
5) Kumbhaka
Below is a brief summary of each:
a) The yogic breath
This breathing technique combines abdominal (stomach) and thoracic (chest) breathing. Inhalation starts by lightly applying Uddiyana Bandha and then breathing first into the stomach area, then above the stomach into the floating rib area and finally into the chest, filling the lungs right to the top of the collar bones. Exhalation is a reverse of the above procedure, starting from the top of the chest, down to the floating ribs and finally emptying the abdomen using the a light application of all the abdominal muscles to fully force out the all air. A variation of this technique has the exhalation starting from the stomach area - use the abdominal muscles to first force air out of the stomach, then empty the floating rib area and finally empty the top of the chest.
Note: we are not literally breathing into the stomach rather forcing the diapragm downwards and changing the shape of available space in which we can breath.
b) Ujjayi breath (U-ji-i)
Also called Victory Breath, so called because it allows practitioners to become victorious in Pranayama. Ujjayi "stretches" the breath making it longer by partially closing the epiglottis which is located at the top of throat. This restriction produces a hissing sound not unlike a wave at the beach gently washing up onto the sand and then receding. The hissing sound should be listened to carefully and the breath kept steady and even with no other sounds other than the gentle hiss. Correct use of Ujjayi enables an easier air distribution method when applied to the inhalation and exhalation methods described in the yogic breath above. This occurs because the breath is slowed and lengthened allowing more accurate placement.
c) Kapalabhati (kap-al-a-baa-ti)
This translates as shining skull breath and is said to be a Kriya (kri-ya) (cleansing process) rather than a pranayama. However, it is still a breathing technique and so is covered here. Performing Kapalabhati correctly is said to have many benefits and to cure many things, however the main use in our practice is to warm the body and increase alertness. Therefore it should not be carried out late in the evening as this may affect you ability to sleep. Importantly Kapalabhati assists with body awareness as it is carried out using Uddiyana Bandha. This occurs when Uddiyana Bandha is rapidly contracted forcing air out of the lungs. Uddiyana Bandha is then immediately released and air flows back in. Each cycle takes approximately one second after a little practice. A sharp hissing noise is produced by the exhalation. The thoracic (chest) area should remain steady during this practice. Movement of the thoracic area would indicate use of other abdominal muscles apart from the Uddiyana Bandha and this would counteract the benefits.
d) Nadi Sodhana (na-di show-da-na)
Also called Alternate Nostril Breathing. This technique is said to balance the hemispheres of the brain (right and left) as well as cleansing the Nadi's (energy channels that run through the body). It is carried out by first inhaling through the right nostril while the left nostril is blocked. When this inhalation is complete, the left nostril is unblocked and the right nostril blocked. Exhalation then takes place through the left nostril. The next inhalation is made through the left nostril, the right nostril is then opened and the left closed. Exhalation is made through the right nostril. This completes one round of Nadi Sodhana and the cycle described above starts again by inhaling through the right nostril.
e) Kumbhaka (koom-ba-ka)
This translates as holding the breath or breath retention and there are two types - internal and external. Internal is holding the breath with the lungs full. External is holding the breath with the lungs empty. Kumbhaka is a tool used to extract Prana (life force) from the energy system and place it in areas that are depleted of Prana. It should not be attempted without the supervision of a teacher as breath retention can be extremely dangerous.
Important Note: There are many more points to each of the five techniques described above and a teacher must be consulted before using these techniques.
1) Bandhas (ban-daas) - this means to seal or lock. To create a bandha, the breath, posture and awareness are brought together. Using one or more bandhas allows us to either hold or place prana (life force) in specific parts of the body.
The three main bandhas are Mula Bandha, Uddiyana Bandha and Jalandhara Bandha. There are many others but these three are used in yoga on a regular basis.
1a) Mula Bandha (Moo-la) - also called root lock and it is located at the centre of the pelvic floor, the perineum. To engage Mula Bandha a slight contraction of the pubo coccygeal (pb) muscle which runs from the pubic bone to the coccyx (tailbone) is required. This creates an energetic seal and prevents prana from leaking out in a downwards direction.
1b) Uddiyana Bandha (u-dee-yan-a) stage 1 - This is engaged by lightly contracting the transverse abdominus muscle below the navel. This action draws the abdominal contents towards the spine thereby supporting the spine during Asanas while at the same time allowing diaphragmatic breathing to occur. If the full transverse abdominus muscle is engaged including the section above the navel this will limit the movement of the diaphragm and restrict breathing.
1c) Jalandhara Bandha (jal-an-da-ra) - This is located in the throat area and is used to stop prana leaving the body and entering the head during certain pranayama exercises. To engage the chin is lowered to or below the notch on the sternum (upper chest area) and this action causes the glottis to close.
All three bandhas are sometimes used at once. Other combinations involving just two bandhas (Mula and Uddiyana stage 1) are also used, particularly during asana and pranayama practice.
2) Pranayama Breathing.
Pranayama aims to develop a calm, peaceful and steady breathing pattern. When the breath is calm the mind is calm.
There are many pranayama techniques each with a different purpose and again, entire books have been dedicated to this subject. Of main interest to those participating in my classes are the following techniques:
1) The yogic breath
2) Ujjayi breath
3) Kapalabhati
4) Nadi Sodhana
5) Kumbhaka
Below is a brief summary of each:
a) The yogic breath
This breathing technique combines abdominal (stomach) and thoracic (chest) breathing. Inhalation starts by lightly applying Uddiyana Bandha and then breathing first into the stomach area, then above the stomach into the floating rib area and finally into the chest, filling the lungs right to the top of the collar bones. Exhalation is a reverse of the above procedure, starting from the top of the chest, down to the floating ribs and finally emptying the abdomen using the a light application of all the abdominal muscles to fully force out the all air. A variation of this technique has the exhalation starting from the stomach area - use the abdominal muscles to first force air out of the stomach, then empty the floating rib area and finally empty the top of the chest.
Note: we are not literally breathing into the stomach rather forcing the diapragm downwards and changing the shape of available space in which we can breath.
b) Ujjayi breath (U-ji-i)
Also called Victory Breath, so called because it allows practitioners to become victorious in Pranayama. Ujjayi "stretches" the breath making it longer by partially closing the epiglottis which is located at the top of throat. This restriction produces a hissing sound not unlike a wave at the beach gently washing up onto the sand and then receding. The hissing sound should be listened to carefully and the breath kept steady and even with no other sounds other than the gentle hiss. Correct use of Ujjayi enables an easier air distribution method when applied to the inhalation and exhalation methods described in the yogic breath above. This occurs because the breath is slowed and lengthened allowing more accurate placement.
c) Kapalabhati (kap-al-a-baa-ti)
This translates as shining skull breath and is said to be a Kriya (kri-ya) (cleansing process) rather than a pranayama. However, it is still a breathing technique and so is covered here. Performing Kapalabhati correctly is said to have many benefits and to cure many things, however the main use in our practice is to warm the body and increase alertness. Therefore it should not be carried out late in the evening as this may affect you ability to sleep. Importantly Kapalabhati assists with body awareness as it is carried out using Uddiyana Bandha. This occurs when Uddiyana Bandha is rapidly contracted forcing air out of the lungs. Uddiyana Bandha is then immediately released and air flows back in. Each cycle takes approximately one second after a little practice. A sharp hissing noise is produced by the exhalation. The thoracic (chest) area should remain steady during this practice. Movement of the thoracic area would indicate use of other abdominal muscles apart from the Uddiyana Bandha and this would counteract the benefits.
d) Nadi Sodhana (na-di show-da-na)
Also called Alternate Nostril Breathing. This technique is said to balance the hemispheres of the brain (right and left) as well as cleansing the Nadi's (energy channels that run through the body). It is carried out by first inhaling through the right nostril while the left nostril is blocked. When this inhalation is complete, the left nostril is unblocked and the right nostril blocked. Exhalation then takes place through the left nostril. The next inhalation is made through the left nostril, the right nostril is then opened and the left closed. Exhalation is made through the right nostril. This completes one round of Nadi Sodhana and the cycle described above starts again by inhaling through the right nostril.
e) Kumbhaka (koom-ba-ka)
This translates as holding the breath or breath retention and there are two types - internal and external. Internal is holding the breath with the lungs full. External is holding the breath with the lungs empty. Kumbhaka is a tool used to extract Prana (life force) from the energy system and place it in areas that are depleted of Prana. It should not be attempted without the supervision of a teacher as breath retention can be extremely dangerous.
Important Note: There are many more points to each of the five techniques described above and a teacher must be consulted before using these techniques.
