Breathing while doing moola bandha. Mula bandha - the key to health and mastery in yoga

Women's practices have existed among different peoples since time immemorial. In yoga, there is a special female technique called “mula bandha”. "Mula-bandha" is translated from Sanskrit as "root lock": "mula" is the root, "bandha" is the lock.

WARNINGS:

1. It is strictly forbidden for women to INDEPENDENTLY perform the practice during menstruation, after pregnancy, with bleeding and gynecological disorders with an unidentified diagnosis, in particular with tumors of various etiologies. During pregnancy, the technique can only be performed with a professional instructor. In other cases, you should consult with a KNOWLEDGE doctor.
2. In infectious diseases, MB does not work; this technique, like yoga in general, is applicable only for functional disorders.
3. In the presence of inflammatory processes, MB can be used only after they have been eliminated, in a state of stable remission.

PRACTICE OF MULA BANDHA

Source: Article by V. Boyko.

In addition to this practice, it is good if your “diet” contains morning “gymnastics”, consisting of several simple asanas and Shavasana at the end of the lesson.
It is very important to be able to relax mentally, free your head from thoughts (any!), from everyday trifles and worries. Just DISCONNECT for a while, let the system put things in order inside itself, adjust distortions, throw trash out of hidden corners.

Start

So, the first thing that needs to be learned is the fact that there are three muscle groups in the pelvic floor that you need to learn to feel, alternately tensing and relaxing them. These are the sphincter muscles of the bladder, vagina, and anal region, with each muscle group ideally contracting voluntarily separately from the other.
It is recommended to choose for MB a simple and comfortable pose in which you feel most comfortable ... If you do not yet have the proper flexibility, you can stop at Shavasana - the corpse pose. Only the legs are not extended horizontally on the floor, but bent at the knees, the heels are separated by about the width of the shoulders. The knees, brought together, lean against each other, so the legs remain relaxed, but do not move apart. This bent-knee position allows the pelvis to straighten parallel to the floor (eliminating some of the tilt that occurs due to typical lumbar lordosis), which helps to better feel the necessary muscles. Take time to practice MB.

Training

Perhaps at first the muscles will refuse to obey you and contract. Do not quit classes, try to feel them somehow.
Perhaps you will have the feeling that there is a complete discord inside you, the muscles of the abdominal press, buttocks, anything, just not the ones that are needed, are working. Even the eyes, neck, and toes may be involved. However, don't despair.
There is a simple, even if not entirely romantic, way, or rather, an improvised means - a finger. Insert it into the vagina and check at least the initial presence of muscle contraction.
Use any tool - from “toys” useful for these workouts from a sex shop (it is better to use anal devices, as they are smaller in diameter, and for classes you need a minimum diameter of an “auxiliary” tool) to small cucumbers or carrots.
It is important that the process starts - that you begin to recognize and feel the muscles of the pelvic floor.
Let slowly and painfully, every evening, starting from the beginning, from scratch, spin these sensations again and again, from the external point of contact - inward, into the depths of the body, small sparks of sensation.
It may have been like a gradual return to normal functioning of the stiff hand.
And it doesn't matter how much time it takes to prepare - a week, a month, or several months. The main thing is that you clearly begin to realize that you can contract and relax two muscle groups - the anal region and the vagina.
After a while, you will be able to clearly feel the muscles around the cervix, that is, the necessary depth of sensation will be achieved.
For many, the muscles of the perineum (MP) are most noticeable at the time of urination (relaxation), and closer to the end of this process (compression).
“Catch” the feeling in this moment, and then try to repeat it during the MB practice.
After you can detail the sensations, you can proceed to the second stage - bring chaotic attempts to a common denominator and try to organize a full-fledged practice.
Understanding how to control these three muscle groups will come to you gradually.

Breath

Take time to experiment with the rhythm of your breath.
There is a general recommendation to contract muscles on inhalation, to relax on exhalation. At the same time, it is important to maintain a state of relaxation, and not turn into a “practicing steam locomotive”.
If the recommended rhythm does not suit you, try reversing your breathing: inhale - muscle relaxation, exhale - tension. You may choose your own breathing rhythm. Slowly, in the rhythm of normal breathing during shavasana, the whole body is relaxed, except for one muscle group, which is currently involved.

Practice

After evening relaxation (it can be Yoga Nidra or some other practice), without disturbing the state of consciousness that has come (deep peace), take your starting position above and stay in it for a couple of minutes without moving, allowing the body to get used to, choose a comfortable position legs and return in it to a motionless-comfortable state.
The practice begins with Ashwini mudra - contraction of the muscles of the anal sphincter. In the rhythm of slow, voluntary (not controlled by the will!) breathing, on exhalation (or the type of your personal breathing) - contraction and retention, on inhalation - relaxation. Repeat the movement about 30-35 times (this is a special count that needs to be controlled only at the beginning of the practice, then you can perform an arbitrary number of relaxation contractions, your body will regulate the required number of cycles by itself).
This is followed by MB in the same vein - contraction of the muscles of the cervix, this stage lasts a little longer in time, since it has a specific focus on curing diseases and minor problems in this area.
In conclusion, Vajroli mudra follows - contraction of the muscles of the sphincter of the bladder.
Perhaps for someone it will turn out to be difficult to perceive and control, then leave it for the last, when the body is already attuned, and all its remote corners will be most acutely felt.
Having mastered the practice a little, you can start trying the alternation of muscle groups (reducing each group three times in turn, and again all over again, in a circle), but it is important that there is no total control and tension from the head - the head should remain disconnected .
The circle closes and you need to call in yourself a new setting for this new cycle of exercises - and you need to do this AUTOMATICALLY. This is a more advanced stage - perhaps the difficulty will arise when switching from the sphincter muscles of the bladder back to the anal muscles. In general, at the second stage, there will also be something to work on, moreover, turning off the brains.

Completion.

At the end of the practice, a little, about two minutes, just lie down and listen to your feelings, sort them out, consciously communicate with your body.

HIGHLIGHTS FOR BEGINNERS

Conscious relaxation

The first is what many beginners who begin to practice yoga come across: “If I do something, I should feel IT! Yes, harder! Get stronger!" And we try our best to get the right heel to the left ear, or later feel with satisfaction how our poor muscles ache in pain - “That was great!”
This practice does not require excessive diligence in the process of muscle contraction-relaxation.
Because of this, mental relaxation is lost and sexual arousal arises, which takes possession of the mind, the muscles instantly change their tone and the practice is over, gentlemen ...
The only sensible way out is to stop everything at once, lie down in Savasana for a while and peacefully go to sleep.
Yoga Nidra, leading to relaxation, is a good adjunct before starting the MB practice.
There is no need for excitation, it is better to perform contraction and relaxation of different muscle groups of the pelvic more insinuatingly, carefully, categorically avoiding unnecessary efforts.

Experiments with breathing rhythms

It is important to find your own breathing rhythm during practice. Experiment - speed up, relax, try to make two contractions on one exhalation, etc. Ideally, breathing should itself “stand up” under the practice. It should become such that it does not need to be controlled, so that the muscles begin to work in a given rhythm on their own.
The state should be similar to the floating consciousness in Nidra, or some other state that is comfortable for you, when outwardly there are very few of you left, but all the main work goes on inside.

REMEMBER THE BAD DAYS FOR PRACTICE

Some practitioners stop practicing the day before their period starts and start it again the day after it ends. This allows the body to calm down and smoothly move from one mode of functioning to another.
In the bowels of the Internet, some forums discuss the practice of MB.
Some citizens have an opinion that almost every third woman in the subway sits quietly and does Mula bandha unnoticed by others.
However, it is hardly worth trying to do this in a stuffy, shaking carriage, with a bag on your lap, supported on both sides by massive neighbors. Yes, it is possible to sit in the subway and do some mechanical work inside yourself (you are unlikely to feel any subtleties), but how do you like this analogy - to sit with a rubber expander that you squeeze in your hand, pumping up the muscles of your forearm, while thinking about unwashed floors and a cutlet frozen in the refrigerator. It is possible, it is not forbidden, but the effect of such classes will be somewhat different. Just feel the state - when it is RIGHT FOR YOU and when it is NOT.
The body itself will tell you about it both during the practice and after it.
The COMPLETE shutdown of the thinking process, the relaxation of consciousness, the posture conducive to this is important - this is what will help you achieve the effect of the practice.

RESULTS

The results of one of the practitioners - Yulia (after a year of classes)

Erosion vanished without a trace, and gynecologists unanimously rejoiced at the remarkable effect of modern drugs, which allows them to cure such unpleasant things without surgery (I did not tell them about my yoga classes). Chronic cystitis is also imperceptible, during all this time it has aggravated only once, and even then due to its own stupidity (people, do not drink cold beer while sitting on a cold stone in dank weather - no Mula bandha will help!) The doctor also said that the previous I have uterine prolapse and some friability of smooth muscles in this area have disappeared altogether, which is good news!
In addition, there was another favorable result. At first, of course, there was no time for this, and I did not pay attention to this aspect, but now I realize my mistake. What is very important in a woman's life is that there is harmony in sexual relations, maybe for someone this will be the solution to many problems, who knows. As for me, the MB practice opened the way to new sensations, brighter, sharper, deeper, both on my part and on the part of my partner, who, even before I began to notice the changes taking place with me.
As for problems with the menstrual cycle, everything is not so smooth here, apparently, this disorder is associated with some deep processes that the effect of yoga has not yet reached. I have not been able to find the cause that affects the nature of pain during "menstruation". Sometimes they pass completely painlessly, I begin to rejoice - “here it is! finally! ”, I support the practice in the same vein until the next time, I keep the same pace, practice time, etc., and ... I almost die from pain. So it's not. So it's something else. Moreover, all the tests are in perfect order, there is no endometriosis similar in symptoms to my current state, the doctors say - well, they say, be patient, these are spasms, this happens in women, and they faint, etc., after childbirth it will pass. But sometimes I managed to get rid of the pain, I found the way to get rid of it, but it is still unstable.

DETAILS

The development of MB should begin with a simple physical exercise - awareness and contraction of the pelvic floor muscles. Get into any comfortable position, if it is sitting - straighten your back, keep your head straight. Close your eyes and relax, breathe naturally.
Move your attention to the perineum, and without much effort, slowly tighten all the muscles that are there, and this effort should be of medium magnitude. Then relax the muscles.
Then - strain again, not trying to differentiate the sensations, just compress the entire perineum, carefully aware (feeling) the process. Then relax again. The "rest" of the body must be kept in a completely relaxed state, the eyes and abdomen are completely released, nothing is affected there in unison with the compression of the pelvic floor. "Under the pit of the stomach" or in the area of the diaphragm - not the slightest movement. Nothing should arise anywhere in the body, only the pelvic floor works (is activated completely in isolation). At a slow pace and slowly, this simple rhythmic contraction should be repeated twenty-five times, starting in the first days with three or five times. In a couple of weeks, you can get twenty-five contractions in a row without any haste and afterburner, while maintaining complete relaxation. You should stop the exercise at the slightest sign of disobedience (vague fatigue, slow control) of the muscles of the affected area. It is better to perform the exercise separately from yoga practice, say, in the evening, after completing a full breath and a short pause of 2-3 minutes. Either after Savasana or Yoga Nidra. You can perform this exercise just before going to bed, in bed, but then you should do it in Shavasana with bent knees, the surface of the bed should be fairly flat and firm. If drowsiness occurs after a cycle of compressions, this is a sign of the correct execution, as well as the condition that has arisen. If cheerfulness and transparency of consciousness sets in, or the dream passes, then the execution is wrong.
In the first week after the start of the practice, exercises for the pelvic floor muscles are performed every other day.

1. Any noticeable heating in the pelvic floor;
2. Breathing disorders and general relaxation;
3. Any "response" to the local contraction of the muscles of the perineum in the "rest" of the body;
4. Sexual arousal;
5. Nerve impulses in the area of the diaphragm ("under the spoon);
6. Tension in closed eyes.

Over time, the perception of the pelvic floor muscles, as well as their control, will become thinner (this is an average of two or three months of regular practice). It will be possible to separate the contraction of the muscles of the anus and the sphincter of the bladder, but you should not play with this, paying attention to the state of consciousness that occurs in the process of working with the pelvic floor. Once the contraction and relaxation of the muscles of the perineum has become comfortable and comfortable, you need to link this action to the process of free breathing. Inhale - relax the pelvic floor, exhale - strain. But! I would like to draw attention to the following important point: for some people, the contraction of the pelvic floor muscles occurs more easily and more naturally when it is done on inspiration! Therefore, at this point, it should be determined empirically.
And only when this process becomes automatic and begins to be accompanied by mental relaxation, you can try an isolated contraction of the muscles of the perineum. NOT touching either Ashvini or Vajroli mudra! And when this isolated contraction begins to turn out stably, at the same time consciousness will begin to “unfasten”. This is not to be confused with anything: it is worth performing no more than a dozen contractions - and it seems that they hit the head with a dusty bag! You fall instantly - either into sleep (if it is at night, and you set the intention to fall asleep after that), or into the deepest relaxation, after which you feel unsurpassed.
In the process of achieving the above, or in the course of further practice, such things as endometriosis, dysrhythmia and menstruation pain disappear in women, the tone of the muscles of the reproductive organs returns to normal, orgasm stabilizes. In some cases, it is possible to cope with functional infertility.
In men, sexual weakness, problems with the prostate gland, premature ejaculation, etc. are eliminated.

FRAGMENTS FROM THE BOOK OF SWAMI SATYANANDA SARASWATI

- are not given literally, but with some changes and clarifications in the text.
(“Mula-bandha. The key to mastery.” Translation from English Kyiv, “Janus books”, 2000, 5000 copies, 144 pages)
At the physical level, MB is a conscious volitional contraction (muscles - V.B.) of the perineum ...
Stimulates the sensory-motor and autonomic nervous system of the pelvic region. When performing MB, parasympathetic fibers of the sacral plexus are activated (parasympathetic fibers depart from the plexuses in the neck and sacrum, and sympathetic fibers originate from nodes in the thoracic and lumbar regions).
It has been experimentally proven that performing bandhas increases the activity of the parasympathetic nervous system.
The subjects' heart rate slows down, blood pressure and breathing rate decrease, and there is a general feeling of calm and relaxation. When performing MB, there is (in a mild form) excitation of the sympathetic nervous system. However, the overall effect of stimulation of the sympathetic and parasympathetic systems leads to a balancing of their activities in the body. All this has a positive effect on the hypothalamus (it controls the endocrine system), and through it - on the limbic (emotions) system and the corresponding parts of the cerebral cortex.
As a result of the direct influence of bandhas on the endocrine glands, the rhythm of the biological processes of the body is normalized. For example, the implementation of MB has an extremely beneficial effect on the menstrual cycles. When performed correctly, all bandhas reduce the frequency of breathing, which contributes to the emergence of a state of peace and relaxation. Arterial pressure decreases. The pulse slows down. The encephalogram registers an increase in the number of alpha waves - a sign of deep relaxation and a decrease in the activity of the nervous system. The activity of the sympathetic nervous system decreases, which also indicates relaxation. Stagnant foci of excitation in the cerebral cortex are removed. There is a reflex harmonization of the genitourinary system.
The importance of the MB cannot be underestimated, since this exercise causes spontaneous harmonization of the physical, mental and psychic bodies of a person. The contraction of the muscles of the perineum leads to the harmonious functioning of the endocrine system, the improvement of the functioning of the nervous apparatus of the pelvic region and, as a result, the normalization of the work of internal organs. Therefore, mula bandha is a valuable tool in the treatment of diseases of the abdominal cavity and small pelvis, i.e., digestive disorders and sexual disorders. Since the body and mind are inextricably linked, the impact on the body will certainly affect the state of mind. MB has an immediate effect on the mind, creating a feeling of deep relaxation. Such relaxation frees a person from most mental and psychosomatic disorders - stress, overstrain and feelings of constant anxiety. As a "mental relaxant", MB has proven to be indispensable in the treatment of depression, neurosis, some phobias, hysteria, and manic states. Little experimental evidence has been accumulated that indicates a beneficial effect of MB on patients with psychoses. However, given the effect of MB on the brain, and also taking into account the fact of its beneficial effect in depression, it can be confidently stated that MB is able to harmonize the general condition in manic-depressive psychosis and in some cases of schizophrenia, especially in the early stages.
The ancient tantric texts say that when performing MB, the anus is relaxed, and only the tendon center of the perineum should be strained.
The perineum is a group of muscles that are located at the outlet of the pelvis and are associated with the urogenital and anal regions. MB is not the tension of all the muscles of the perineum at the same time. The place of physical effort also depends on gender. In men, this is the tendon center - the so-called body of the perineum, in women - the area around the cervix. Usually, when a person tightens the anus, the perineum also tenses. It can be difficult for a beginner to strain only the muscles of the perineum, therefore, in the first stages of mastering Hatha Yoga, the beginner must be aware of the connection between the anus and the perineum. To this end, contraction of the anal sphincter (ashwini mudra) is performed, which over time leads to the development in a person of the ability to independently tighten the perineum. Experience, however, shows that direct (conscious) tension of the perineum causes a more significant effect on the physical and mental body than the indirect method - tension of the anus. Contraction of the anal sphincter is an important preparatory exercise for the more subtle and complex MB.

Perineum and perineal body

For the correct execution of MB, it is necessary to clearly understand the schematic structure of the perineum and lower parts of the pelvis. This is also necessary in order to understand the anatomical relationship of MB with Ashvini mudra and Vajroli mudra, techniques that are performed using the muscles of the lower pelvis.
The perineum forms the pelvic floor. Its internal borders: in front - the pubic arch (the bone above the genitals), behind - the coccyx. Outside, it is limited by the scrotum / clitoris and buttocks.

The muscles of the perineum are divided into two groups:

1. Muscles of the anal area - exit from the gastrointestinal tract.
2. Muscles of the urogenital region associated with the organs of the genitourinary system.
The muscles of the anal region (which have a larger volume) and the muscles of the urogenital region are connected using fibrous tissue. Muscle contraction in one area necessarily responds to another. The conscious isolated tension of any one area requires a certain skill. Under normal circumstances, the muscles of the perineum are only used during urination, defecation, and ejaculation/orgasm.
We do not know how to consciously control the muscles of the pelvis with the same dexterity as the muscles of the arms or legs. We improve the control of the muscles of the limbs every day, during any daily activity.
The motor activity of a particular muscle is under the control of a certain area of the cerebral cortex. The more neurons enter it, the more accurate and smooth movements the muscle is able to make. Perhaps one of the reasons why it is difficult for a person to subordinate the muscles of the perineum to his consciousness is that the muscles of the perineum in the brain correspond to a much smaller area than the muscles of the hands or mimic muscles. Regular performance of MB develops the motor cortex responsible for the perineum, which gives a person complete control over processes such as urination, defecation and sexual intercourse. The pelvic muscles are needed mainly for unconscious and subconscious actions. Insufficient volitional control leads, for example, to the fact that it is rather difficult to simultaneously urinate and perform an act of defecation.
For a beginner in yoga, this means that the contraction of one group of muscles of the perineum entails an involuntary contraction of the remaining groups. It will be easier for you to understand this thesis if you remember how difficult it is to move the third and fourth fingers separately. The fact is that there are fibrous bridges between the tendons of the third and fourth fingers, so moving these fingers separately without long training is a rather difficult task. So it is with the perineum: the muscles and connective tissue bridges are intertwined here, which greatly complicates management.
Therefore, it is so difficult to do Vajroli Mudra or Ashvini Mudra without doing MB. This provision is true for both men and women. It must be emphasized once again that in both men and women, the perineum is not one muscle, but a group of them. It should also be understood that the perineum and the "body of the perineum" are not the same thing. The “body of the perineum”, or the tendon center of the perineum, is a small muscle-tendon nodule measuring 2.5 by 3 cm, which is located in the outer region from the rectum (in the tissues of the perineum) at a depth of about 5 cm. The muscles of the perineum are attached to it: superficial and deep transverse, bulbous-cavernous, external anal sphincter and levator rectum. Several muscle fibers also depart from the rectum to this vital formation that separates the urogenital region from the anal. The tendinous center of the perineum plays a particularly important role in the female body. If, for any reason, it is damaged, then the woman develops prolapse (prolapse) of the uterus, ovaries and / or rectum.

Anatomical details

So - three basic yoga exercises for the lower pelvis - Vajroli mudra, Ashwini mudra and MB in terms of anatomy.
The following muscles are involved in these exercises:
1. For ashwini mudra- muscles of the anal region: the external sphincter of the anal passage and the muscle that lifts the rectum, which consists of the pubococcygeal, iliococcygeal and pubic-rectal muscles.
2. When performing mula bandha, the area between the anus and the scrotum / clitoris is reduced; application point - tendinous center of the perineum/cervix.
3. For Vajroli Mudra- muscles of the urogenital region: superficial transverse muscles of the perineum, ischiocavernosus, bulbous-cavernous, deep transverse muscles and urethral sphincter. When performing this exercise, in men, the penis is somewhat drawn in, and in women, the clitoris and muscles of the lower vagina and urethra are tightened.
It is best to find the exact location of these muscles, guided by your own feelings.

When you have to consciously restrain the urge to urinate or defecate, you tense the muscle groups that are involved in Vajroli Mudra and Ashwini Mudra, respectively. Relaxing these muscle groups at the same time is a rather difficult task (but possible). As soon as any of them relaxes (usually the urogenital muscle group relaxes first), the emptying process begins.
In the beginning, the practitioner will have some difficulty in gaining conscious control over the perineal area, because the brain has not yet learned to control the muscles of the perineum individually. Regular performance of MB "revives" the areas of the cerebral cortex responsible for the muscles of the perineum, and makes the management of this area subject to consciousness.

Perfection takes time, and when practicing, don't get frustrated if you can't tighten the tendinous center of the perineum or cervix without contracting the muscles of the anus or the urogenital diaphragm. At the initial stage, this will happen. To master these exercises, you will need time and diligence in the classroom.
It is important to recognize the difference between the unconscious (involuntary) processes that occur during urination and defecation and the conscious muscle contraction during yoga exercise. In the first case, the peripheral reflex arcs are out of conscious control.

With the help of MB, we can learn to use these reflex arcs for conscious actions, which in turn will allow us to:

1. Clearly control all physical processes in the perineum and extend this control to deeper levels, for example - mental.
2. Be clearly aware of all the processes occurring in the perineum and eliminate any problems before an obvious disease arises: acne, constipation, prostate hypertrophy, etc.
These effects will set off a chain reaction in the body.
The perineum is innervated by the so-called pudendal nerve. It departs from the sacral plexus, which, in turn, is formed from the fibers of the second, third and fourth sacral nerves. This nerve is connected by nerve processes to the vagina, clitoris, penis, scrotum, rectum, anus, and perineal muscles and contains both motor and sensory fibers. The interaction of the nerves of the perineum with the brain and the rest of the body is a very complex process. The nervous system is extremely complex, and often our ability to use this tool leaves much to be desired. However, despite all the difficulties, there is an opportunity to reveal the secrets of the brain and gain total conscious control over the body. MB is an algorithm for achieving this goal, and the key word here is "practice".
MB can significantly increase sexual performance, but does not promote ejaculation. Therefore, the development of Vajroli Mudra is started after mastering the MB in order to prevent ejaculation ... Thus, the MB helps to gain control over a certain link in the endocrine system.

MB is a method of gaining control over the sexual sphere, which allows you to solve many sexual problems. Most people fear that by doing MB they will either become impotent or be forced into a vow of celibacy. And with the spiritual; and from a scientific point of view, MB is not associated with the loss of sexual power. On the contrary, it allows a person to direct this force upward, to spiritual needs, or downward, to harmonize marital relationships.
MB develops the ability to delay ejaculation. This ability allows you to completely cleanse the marital relationship from sexual dissatisfaction.

Medical use:

WOMEN: Mula bandha can relieve dysmenorrhea (painful periods), however, if you suffer from amenorrhea (absence of menstruation), then refrain from this exercise until you consult a specialist doctor or experienced yoga teacher.
Mula bandha has proven to be effective during pregnancy and especially during childbirth. A pregnant woman can perform mula bandha along with some other yogic techniques right up to the very moment of childbirth. This allows you to maintain the elasticity of the walls of the vagina and significantly reduce labor pain. Immediately after childbirth, women are strongly recommended to practice moola bandha, ashvini and vajroli mudra - this will help tone the muscles stretched during pregnancy.
Mula bandha is also an effective treatment for pelvic prolapse, leucorrhoea and stress urinary incontinence.

MEN: Mula bandha eliminates the involuntary flow of semen, avoids inguinal hernia. This exercise controls testosterone secretion and sperm production, it calms the passions that lead to coronary disorders.
Scientists have found that menopause is closely related to the mental and emotional state. Sincere, healthy and open people go through menopause with no or minimal problems. In women, the physical changes at menopause are much more pronounced, so women in this period are much more likely to suffer from pessimistic mood, depression, anxiety and irritability. With the onset of menopause, a huge number of problems usually fall on the shoulders of women. Mula bandha levels the hormonal background, therefore it is able to soften the metamorphoses of menopause, prevent the appearance of such unpleasant symptoms as lethargy, irritability, depression, arterial hypertension and dizziness. During menopause, people do not lose their sexuality - no matter what they say. The ability to manifest sexuality remains in a person until old age, and mula bandha ensures a healthy and fulfilling life.

Mula bandha as an integral part of yogic practice:

It is very important that a person practicing yoga perceives MB in combination with other yogic practices.
1. Asana - postures.
2. Pranayama - breathing exercises.
3. Uddiyana bandha - work with the abdominal muscles.
4. Ashwini mudra - contraction of the anus.
5. Mula bandha - contraction of the perineum / cervix.
6. Vajroli mudra - contraction of the anterior perineum.

Pose

There is no specific posture in which MB should be performed. Many people associate this bandha with Mulabandhasana, which very few people feel comfortable in, but it is not a mandatory pose for mastering and performing MB, and for most it will not be useful at all in life.
All you need is a stable posture that you feel comfortable in. The back should be straight. It is also desirable that a certain pressure be applied to the perineum from the outside ... Asanas that best meet these requirements are Bhadrasana and Siddhasana (Siddha-yoni-asana for women). If you are unable to perform them, you can take any comfortable position so that your knees lie firmly on the ground: Padmasana, Swastikasana, Ardha-padmasana, Sukhasana, Vajrasana. Sukhasana - a pose that is easy for most people - will have to change a bit. To make it better suited for MB, the heel should be pressed against the perineum.
Each of these asanas is good in its own way, but we strongly recommend Siddhasana and Siddha Yoni asana as the most suitable postures for MB, as they allow you to keep your back straight.

How to make sure?

It is necessary to dwell on two main questions that almost all students ask when starting to master the MB:
1. How do I know that I have squeezed the body of the perineum / neck?
2. How will I know that I have mastered the MB technique? After all, both of these formations are not easy to see with your own eyes, and examination will not give anything. However, there is one reliable method that allows a person to check. This method is based on touch and is therefore different for men and women.

Men:

Sitting or lying down, place your finger approximately in the middle between the anus and the scrotum. Breathe in. Focus your mind and try to slowly tighten your perineal body. If at the same time you felt that the point on which the finger stood was drawn into the body, it means that you have successfully strained the body of the perineum. And if at the same time the anus and penis remained motionless, it means that you managed to separate the body of the perineum.

Women:

Sitting or lying down, insert your finger as far as possible into the vagina. Breathe in. Focus your mind and try to slowly squeeze the muscles around your finger. If you clearly feel that the muscles of the upper part of the vagina have contracted, then you have managed to compress the muscles around the neck. If at the same time the anus and urethra remained motionless, then everything is correct.

Mula bandha: execution technique

Mula bandha is the most important muscle "lock" that accompanies the performance of many yogic postures. Proper mastering of mula bandha and regular practice will give a person perfect health and help develop an incredible vitality.

Promotes the accumulation, purification and transformation of sexual energy, gaining control over sexual impulses. Eliminates constipation and all the troubles associated with them - hemorrhoids, sperm incontinence, excessive sexual excitability with a lack of sexual strength, loss of appetite, etc.

Yogis claim that the regular practice of Mula Bandha Mudra allows you to keep the body youthful to a very, very old age.

Description of mula bandha

Mula bandha is an exercise similar to the natural contraction of the muscles when a bowel movement is stopped. Only when performing mula bandha, you need to continue moving, as if pulling the middle of the anus up and feel this movement along the spine. Another option is to extend the tension forward through the perineum to the genitals.

Mula bandha technique

Main variant. Sit with a straight back in any position that is comfortable for you. Put your hands on your hips. Feel the seat of the chair or the floor with your buttocks and anus. Inhale half the volume of the lungs, swallow saliva and hold your breath. Slowly squeeze the anus with as much force as possible. Pull the muscles of the anus from the periphery of the circle to the center and up. Hold the tension on the held breath for as long as you can. Then relax the pelvic muscles, take a small and short breath and exhale gently. Another continuation is possible after you have inhaled and contracted the muscles of the anus. Women can extend the force forward from the anus to Vijayna, and men to the scrotum. There are special female and male modifications of the exercise.

First female version

While inhaling, squeeze the anus strongly, as when stopping a bowel movement, and then direct not so much with the muscles, but rather with an effort of will or visualization, the energy upwards. Hold the contraction until a shiver appears and goosebumps run down the back. At the same time, one must imagine how, from this movement, the energy of Muladhara quickly rises up the spine. You can feel it at the base of the skull or the root of the tongue. Maybe you will feel that there is more saliva in your mouth, and it has become sweetish in taste. This is also a sign of the movement of sexual energy up the spine. As you exhale, relax all the muscles involved in the process. Repeat 5-7 times. Pleasant warmth may appear in the pelvis and lower back.

Second female version

The exercise is performed while standing, feet shoulder-width apart. At the beginning of the practice, you can put your palms on your buttocks. Without moving the legs, while inhaling firmly squeeze the buttocks, squeeze the anus and pull it up. The lower part of the body may also be tense. The top one should be free. Squeeze Vijaina's muscles and feel the clitoris push forward. Be aware and feel the muscles surrounding the clitoris. Contract and relax them for one minute. Relax and see what is happening in your Vijaina. Do this exercise several times a day. This exercise is so powerful that it sometimes causes the awakening of the Kundalini. There have been cases of entering an altered state of consciousness after practicing this exercise in seminars.

The Importance of Moola Bandha

Mulabandha causes spontaneous alignment of the physical, mental and psychic bodies of a person.

· Contraction of the muscles of the perineum leads to the harmonious work of the endocrine system, improvement of the nervous apparatus of the pelvic region, normalization of the internal organs. This helps to cure diseases of the abdominal cavity and small pelvis, i.e., digestive disorders and sexual disorders.

· Mula bandha affects the mind, creating a feeling of deep relaxation. This relaxation releases a person from most mental and psychosomatic disorders - stress, overstrain and feelings of constant anxiety. In our time, the ability to get rid of constant stress is worth a lot.

· As a "mental relaxant", moola bandha has proven to be useful in the treatment of depression, neuroses, certain phobias, hysteria and manic states.

· Experimental data on the beneficial effects of this exercise on patients with psychosis, little. But, given the effect of mula bandha on the brain, as well as the fact of its beneficial effect in depression, we can assume that mula bandha is able to harmonize the state in manic-depressive psychosis and in some cases of schizophrenia, especially in the early stages.

As promised, I will say a few words about Mulabandha).

I had few yoga classes - at first only two classes
on the
Therefore, I still treat all yoga things with caution and apprehension.

In particular, mulabandha just scared me at first.

Because when there are long-standing problems with the intestines and stool, the instruction to “clamp everything” is perceived as - to tamp it all inward even more) ...

But I must say that yoga regulates these terrible issues very successfully and over time I stopped being afraid of mula bandha). Because I tangibly realized that it was she who solved my problems in this area.
Previously, these difficulties required an operation - now there is hope that yoga will correct what is caused by overwork on the plot and a difficult childhood) ...

So:

"mula" - (Sanskrit) "root, basis, foundation; the lowest part."

"Bandha" - "lock, clamp, close, lock."

"Mula bandha" means contraction of the mooladhara chakra, the seat of the kundalini. The center of tension is located at the "root" of the spine - in the perineum.

On a physical level, this is muscle contraction.

On a more subtle level, this is the contraction of the Muladhara Chakra.

It is very important to remember that moola bandha is not just a contraction of the muscles around the prostate (and, accordingly, the cervix in women), but "locking" (squeezing) the mooladhara chakra.

The prostate and cervix work as trigger zones that allow you to find the psychic center of the Muladhara Chakra.

MULA BANDHA (lower lock) is also understood as a volitional contraction of the muscles of the anus.

That is, there are discrepancies here: according to one information, it is necessary to contract the muscles of the anus, according to others, the muscles in the genital area. How to do better - we'll figure it out further.

Mula bandha technique.

Two options can be distinguished:

1. With mula bandha, by willpower, they are reduced anus muscles.

This is similar to the natural contraction of muscles when a bowel movement stops. But when performing Mula bandha, you need to continue moving, as if pulling the middle of the anus up and feel this movement along the spine.

2. In this variant you need to spread the tension forward through the perineum to the genitals.

In some schools, working with the muscles of the anus is called Ashwini mudra.

And when they talk about Mula bandha, they mean working only with the perineal muscle, or Qi muscle, in the tradition of Taoist Yoga.

There is advice - do not pay attention to discrepancies, but start doing it, and after a while your own feelings and knowledge will appear on how to do it better for you.

In my case, in the classroom, mulabandha meant the contraction of "everything" - that is, the muscles of both the anus and the genitals. I still do this. At the same time, I feel exactly what is described: the movement of energy along the spine and the sensation in the tongue. There are also sensations of sweet saliva, sensations in the back of the head and in the head. This all means that the kundalini energy rises to a higher level.

How to do mula bandha in your case - feel for you).

The Importance of Moola Bandha

Mulabandha causes spontaneous alignment of the physical, mental and psychic bodies of a person.

· As a "mental relaxant", moola bandha has proven to be useful in the treatment of depression, neuroses, certain phobias, hysteria and manic states.

Mula bandha is the most important muscle lock. It is present in many yoga practices. Regular practice of mula bandha gives a person perfect health and helps to develop incredible vitality. The ability to control the manifestations of sexual energy is acquired. Rising upward, the sexual force is transformed into creative energy, the person's gaze becomes open, thoughts - clear and free.

While writing about Mulabandha, I remembered
which are similar to mula bandhu, but are characterized by their technique of performance
and have certain indications). As soon as I find the material, I will describe it).

In the meantime: good practice in doing

Soon I will add new additional material for this complex).

It is said that while studying in Mysore, students receive the answer “Mula-bandha!” to any question, whether it is the technique of performing balance asanas, a bad mood, troubles in their personal lives, etc., etc.

Moreover, this mysterious thing had to be kept constantly, with the exception of shavasana, toilet and sleep. Trying to figure out what kind of moola bandha this is, the students heard from Guruji (Pattabhi Jois): "Contract your anus!" ("Squeeze the anus!"). No other explanation could be offered. So they had to do their own research, referring to different sources and books about yoga. In the end, it turned out that mula bandha is a technique that involves the entire space of the pelvic floor, and a good practitioner knows how to keep in his field of attention the many muscles and organs that are there, relaxing or tightening them as needed. Over time, this turns into a kind of holistic process, which, in fact, is mula bandha. And, of course, it is very, very difficult. So practice this should be almost 24 hours a day. But why would you like to know?

You have probably heard about the physiological benefits of mula bandha. Firstly, without it, you will not be able to do a good half of the asanas that require holding the body in various strange positions, such as headstand, handstand, pincha-mayurasana, bhuja-pidsana, etc. If your pelvis dangles back and forth, you will quickly slam to the floor. Through mula bandha we stabilize this area.

Secondly, mula bandha is an excellent tool for strengthening the pelvic floor muscles, which usually sag with age, due to which the internal organs lying on them change position and fall, which, in turn, leads to various unpleasant diseases. Girls, remember: always mula bandha, and you will see your gynecologist much less often!

As always, there are contraindications. Here are the cases when you should not perform moola bandha:

If you have hemorrhoids in the acute stage (in remission, on the contrary, mula bandha is indicated).
If you suffer from prostatitis and in general any inflammation in this area.
If you are in the first trimester of pregnancy.

Now about the main thing. In addition to the above benefits, moola bandha is a way to stay in a state of awareness throughout the day. If you really try to do this technique all the time, the first thing you will see is how difficult it is. You will find that your mind jumps from one to the other at an alarming rate, and it does not have the strength left to do more mula bandha. This is very important, because before you start working on yourself, you need to make sure from your own experience that this work is necessary. Most of us are under the illusion that we are almost on the verge of Enlightenment, while everyone else is mired in ignorance. Such a seemingly simple matter as holding certain muscles in a given position shows where we really are. We will face the inability to concentrate, the inability to control our body and thoughts, as well as negative emotions due to the above. This is the first step towards discovering who we really are.

In addition, by constantly trying to concentrate on moola bandha, we will be somewhat protected from the uncontrolled flow of thoughts and feelings that carries us on turbulent waves in reality and in dreams. In any case, we will have the opportunity to observe our emotions, and then control them at the level of behavior, that is, not to show them outwardly. Think how great it would be if we didn't say and do 90% of what we said and did. When you feel like yelling at someone again, do moola bandha and see what happens.

The trick is that when at least a small “part” of our mind is free from digesting our own reactions and impressions, the level of our identification with feelings and thoughts decreases, and we can act not like robots “automatically” reproducing habitual patterns of behavior, but as reasonable creatures that have a choice.

Photo: www.istockphoto.com

Bandhas are a set of internal clamps, or locks, designed to hold pranic or psychic energy within certain areas of the body so that the compressed force can be directed and used for its intended purpose, where and when it is needed.

When performing bandhas, specific parts of the body are gently but powerfully tensed and held in this state. First of all, it allows you to control all the various parts of the physical body. Organs, muscles, nerves and physical processes are massaged, stimulated and subject to the will of the practitioner. Physical contraction or tension, in turn, has a significant effect on the psychic (pranic) body. There is a redirection or even a stop of the prana flows constantly flowing through our subtle body. This directly affects the mind. The whole body and mind come to rest and become receptive to higher states of awareness. Such is the power of bandhas when they are perfected.

Bandhas: why and what happens

Traditional yoga texts speak of three granthas called brahma, vishnu and rudra granthas. They represent mental blocks and mental problems that prevent a person from "soaring" into the realms of meditation. If a person wants to experience higher awareness, these blocks or knots must be removed. They can be eliminated permanently or temporarily. Bandhas are especially effective at breaking or removing such blocks, at least for a short time, and this temporary removal helps to get rid of them permanently. From the point of view of yoga, these blocks prevent the flow of prana into the main channel of the body - the sushumna. When these are eliminated, prana immediately begins to flow through the sushumna nadi, leading to increased receptivity of the mind and in turn higher awareness.

Remember that these so-called knots are in the psychic body and not in the physical body, but physical manipulations such as bandhas can open them. Each level of manifestation has consequences on other levels. It is wrong to strictly separate the physical body, the pranic body and the body of the mind. All of them are interconnected and, in fact, are parts of a single whole. They are separated and classified into different categories only for the convenience of explanation. Therefore, the physical body influences the mind and the pranic body. The pranic body influences the mind and the physical body. And the mind affects the pranic body and the physical body. Better yet, do yoga, try to develop sensitivity and see for yourself.

Like other yoga practices, bandhas act and affect different levels of the individual being. They have profound implications on the physical, pranic and mental levels.

Without knowledge of the bandhas, the student will operate within a very limited range of meditative technology and will not be able to progress. We will consider only the main bandhas, focused on preliminary preparation for meditation. Most of the bandhas are powerful and should therefore be mastered gradually and carefully, carefully observing their action so as not to harm the body or mind. If during the practice there is any problem with the performance of bandhas or the slightest physical discomfort, it is necessary to interrupt the practice until you find a qualified leader.

moola bandha

In Sanskrit, the word mula means "base" or "root", and the word bandha means "lock" or "clamp". Here the word "mula" means different things: it refers to the muladhara chakra, the seat of the kundalini, as well as to the base of the spine or torso - the perineum. The name mula bandha can be translated by the cumbersome expression "crotch contraction lock".

This technique allows you to close the psychic energy in the higher sphere of the psychic body and does not allow it to descend into the lower regions. Moola bandha stimulates the mooladhara chakra, a mental (imaginary) contraction that awakens the kundalini. At first, the student is asked to contract the muscles associated with the muladhara chakra, but later, however, the exact location of the muladhara will be established by the practitioner himself and, when muscle contraction is no longer required, the student can simply mentally touch the required point with his awareness. If the technique is brought to perfection, its subtle effect is much more effective than the physical contraction of the muscles. However, in the first stages, students are encouraged to master muscle contractions. One of the most complete descriptions is given in the 4th chapter of the text Hatha Yoga Pradipika:

“Mula bandha causes the union of prana and apana, as well as nada and bindu. This will bring perfection in yoga. There is no doubt about this." (64)

Here the word apana refers to the function of the body that operates at all levels, gross and subtle, which removes energy and waste from it.

The term "prana" here refers to the specific functions of the body responsible for supplying it with energy to keep it functioning. This prana is found in food, the air we breathe, and also as subtle prana in the environment.

The balance of prana and apana implies that there is a balance between the energies entering and leaving the body.

Gherand Samhita. The last text summarizes as follows:

“Those who want to cross the ocean of samsara (the world of illusion) should practice this bandha in a solitary place. Practice brings control over the prana in the body. Do it in silence, with attention and determination. All apathy will disappear.”

Mula bandha: execution technique

It is advisable to sit in a meditative posture in which the knees touch the floor: siddhasana and siddha yoni asana are the best, as pressure from the heels increases the bandha. If you cannot sit in one of these asanas, then you can use any other meditative asana in which the knees rest on the ground. It can be padmasana, svastikasana, vajrasana or ardha padmasana. Place your hands on your knees in gyan or chin mudra. Close your eyes and relax your whole body. Concentrate on the so-called. "trigger" muladhara chakra. The physical trigger point is located differently in men and women: in men, this point is located above the perineum, between the genitals and anus, and in women, on the cervix, which connects the uterus to the vagina. Try to mentally touch this point and then squeeze it, holding the squeeze for as long as you can. Relax. Do it again.

Comment

Mula bandha is usually performed in conjunction with jalandhara bandha, with the breath held in or out.

Cautions

Practice Mula Bandha slowly, gradually and carefully. Don't stress!

Mula bandha benefits

Mula bandha pulls the area of muladhara, located between the anus and the genitals, up, which greatly increases the flow of vital energy apana vayu in the lower parts of the body, below the navel, and connects this flow with another flow of vital energy - prana vayu, between the larynx and heart, enlivening general vitality. The blood supply to the pelvic area improves and the nerves are stimulated. This helps to infuse new forces into the organs of this area.

Ashwini - Vajroli - Mula (combination and separately).

This practice will help the student to distinguish one technique from another. Often students do not feel the subtle differences between ashvini, vajroli and mula and simply tense all the muscles of the pelvic region without understanding what technique they are trying to perform. This attitude towards three different techniques can destroy the usefulness of all three.

Stage 1 technique.

Sit in a meditative posture (preferably in siddhasana or siddha yoni asana) with gyan or chin mudra. Perform a simple form of vajroli mudra and try to hold the vajroli to the count of 10 at a slow pace. Release yourself from the vajroli. Perform moola bandha. Keep it up to 10. In the following days, you can increase the score from 10 to 15 and above.

Stage 2 technique.

Perform vajroli mudra. Add mula bandha to this mudra. Add to these two ashwinis. Hold all three for a few seconds and then release ashwini, mula and vajroli in turn.

Remarks.

This practice is appropriate only when you have mastered the three techniques separately. You need to concentrate on delimiting three separate compression zones. This practice is not related to breathing. Do it daily until you can clearly distinguish one from the other.

Jalandhara bandha is a "chin lock" used to compress the pranic force in the part of the body that stimulates the kundalini energy.

The word jalan in Sanskrit means "network". The word dhara means "flow, a mass of flowing fluid." This allows for different interpretations of the word jalandhara. Most likely, it means "a network or accumulation of nadis, or pathways." Hence jalandhara is the practice or physical key to control the network or plexus of nadis in the neck. These nadis can be blood vessels, nerves or pranic channels. The concept of "fluid" or flow can be extended to all these different levels of subtlety, since jalandhara affects all of these levels.

Mentions in texts

There are numerous references to jalandhara bandha in yoga scriptures. Here are a few of them taken from the Hatha Yoga Pradipika text:

“Tighten your throat and press your chin tightly to your chest. This is called jalandhara bandha and helps prevent old age and death.” (Ch. 3:70)

“It blocks all the nadis in the neck, delays the fall of the amrita (divine fluid) that drips from heaven. It should be done for the treatment of diseases of the throat. (Ch. 3:71)

“Throat contraction in jalandhara bandha prevents amrita from entering the digestive fire. In this way prana is preserved (i.e. prana is controlled and directed to the sushumna; the flow of prana in other nadis stops). (Ch. 3:72)

During jalandhara bandha one should hold the breath. This hold can be in the form of antar kumbhaka (internal hold) or bahir kumbhaka (external hold) or both, depending on practice and connection with other techniques. That is, one can take a deep breath, fully inflating the lungs, and then perform jalandhara bandha, or exhale completely and then perform jalandhara bandha. Both methods find application in connection with other practices.

The duration of kumbhaka should not be longer than is convenient. This also applies to jalandhara bandha. Under no circumstances should you overexert yourself. Increase the duration of breath holding for weeks and months. If you have already practiced nadi shodhana regularly, as we have recommended, then it will not be difficult for you to perform jalandhara bandha for a reasonable period of time.

Jalandhara bandha can be done in many different postures.

Raja yoga technique.

Sit in padmasana or siddhasana (sukhasana is inappropriate here, because the knees should touch the floor). Whoever cannot sit in these asanas, let him do jalandhara bandha while standing. Place your palms on your kneecaps. Relax your body and close your eyes. Inhale deeply and, holding your breath, tilt your head forward, pressing your chin to the jugular cavity of your chest.

Stretch your arms out onto your knees and at the same time lift your shoulders up and forward, allowing your arms to remain locked. Keep your palms on your knees. Stay in this pose for as long as you can hold your breath. Then relax your shoulders, bend your arms, release slowly from the lock and raise your head. Exhale slowly. When breathing returns to normal, repeat again. You can do as many cycles as you like, as long as you experience absolutely no discomfort. Beginners should gradually increase the number of cycles, starting with five.

Kundalini yoga technique.

This technique differs from the previous one in that it is performed without any tension on the shoulders and arms. The head simply falls forward, and the chin rests on the jugular cavity. In this form, the student mobilizes the mental possibilities of suggestion to become aware of the contraction of prana in the upper torso.

Comment.

The practice can be performed while holding the breath after exhalation. The bandha blocks the breath and constricts the various organs in the throat.

Warning.

Do not inhale or exhale until you are free from the lock, i.e. until they raise their heads.

Restrictions.

Jalandhara bandha should not be done by people suffering from hypertension, intracranial pressure or heart problems.

Physiological point of view

Jalandhara bandha compresses the carotid sinuses - organs located on the carotid arteries in the neck. These are the main arteries that supply the brain with blood. The carotid sinuses act as baroreceptors (pressure sensors. - Per.) and help coordinate blood pressure and heart rate with the work of the respiratory system. They send signals along special nerves to the brain, which in turn takes the necessary actions to balance the circulatory and respiratory systems. When blood pressure rises, the carotid sinuses constrict. As a result, the brain receives a signal to take steps to prevent an increase in pressure.

beneficial action

Jalandhara bandha affects a person at all levels: physical, mental and mental. It controls the flow of prana in the body. It causes mental relaxation

Constriction of the carotid sinuses also helps to bring balance to the mind by slowing the heartbeat. In addition, it promotes introversion - a person forgets about the outside world. The entire nervous system and brain calm down. As a rule, this leads to greater focus.

This bandha blocks the windpipe and compresses the various organs in the throat. In particular, it massages the thyroid gland located in the throat cavity. From this gland depends the perfect development and maintenance of the whole body. The massage provided by jalandhara bandha helps to make this gland more efficient.

This practice eliminates stressful conditions, reduces the possibility of their recurrence, and dispels anger and anxiety.

Uddiyana bandha: effect on the body

The term "uddiyana" means "soaring, flying high". The term "bandha" - "knot, binding", but, as a rule, the word "bandha" is not translated into Russian. Therefore, the correct translation may be - "highly flying bandha." In this bandha, the diaphragm and the abdomen seem to fly up, compress the prana in the upper part of the body and, strengthening it, make it also fly up. From a physiological point of view, this technique is designed to train the suspension of the internal organs, the strength of the diaphragmatic muscles and the abdominal muscles. For deep massage of the abdominal organs. “Just as capacitors, fuses and switches regulate the electrical current, so do bandhas regulate the flow of prana (energy). In this bandha, prana or energy is directed from the lower abdomen to the head.” B.K.S. Iyengar.

Uddiyana bandha: technique for beginners

Sit in a meditative pose with your knees on the floor. Place your palms on your knees. Close your eyes and relax your body. Take a deep breath and hold your breath. Perform jalandhara bandha. Squeeze your abdominal muscles in and up. This is the final position. If you don't feel uncomfortable, hold the lock for as long as you can. Then relax the abdominal muscles, release the jalandhara bandha and inhale. When breathing calms down and becomes natural, you can repeat.

Uddiyana bandha: contraindications

Do not practice:

with exacerbations of peptic ulcer of the stomach and duodenum 12;
on the days of menstruation;
during pregnancy.

Master carefully in any form:

lung pathology;
cardiovascular diseases;
diseases of the internal organs adjacent to the diaphragm;
with hernias in the abdominal cavity;

Practice uddiyana only on an empty stomach and empty bowels. Do not forget that before inhaling, you must remove the chin lock and raise your head.

Uddiyana Bandha Benefits

Uddiyana bandha exercise: physiological effect

Strengthens and rejuvenates the nerves of the gastrointestinal tract.
Enhances peristalsis.
Promotes the release of toxins from the digestive tract and cleansing the rectum.
Makes the best massage of the internal organs.
Strengthens and rejuvenates all endocrine glands (endocrine system) of the abdominal cavity.
Strengthens deep-lying back muscles.
Stretches the spine, especially its lower part.

Uddiyana bandha exercise: energy effect

Energizes the navel energy center (Manipura Chakra).
Promotes the transfer of energy (including sexual) from the lower energy centers (chakras) to the upper ones.

Uddiyana Bandha Exercise: Psychic Effect

Gives vitality and lightness to the whole body.

Therapeutic effect of uddiyana bandha

Eliminates and prevents the appearance of hernias.
Eliminates displacement of internal organs.
Treats diseases of the internal organs and stomach.

Maha bandha (or big castle)

Maha bandha (or big castle) is a complex of several bandhas: mula bandha, jalandhara bandha, uddiyana bandha and bahir kumbhaki (holding the breath after exhalation).

Maha bandha: execution technique

Sit in padmasana, siddhasana or siddha yoni asana with your hands on your knees. Exhale slowly and completely. Perform jalandhara bandha. Perform uddiyana bandha. Perform moola bandha. Maintain this position for as long as you feel comfortable. Holding the complex of three bandhas, you can alternately move your attention from one bandha to another, concentrating on each. Release yourself slowly from mula bandha. Just as slowly - from uddiyana bandha. And finally - from jalandhara bandha. Raising your head, try to exhale a little more before inhaling and then inhale. Restore breathing and repeat the complex.

Maha Bandha: Caution

Maha bandha is a powerful and effective technique. If you have not yet mastered the three bandhas separately, you should not proceed to the complex of all three. In addition, it is necessary to know the preliminary stages of nadi shodhana pranayama.

Maha Bandha Benefits

The benefit of maha bandha is that this technique stimulates the flow of psychic and spiritual energies and transforms the extroverted mind into an introverted one, which brings it closer to meditation.

Strike-bandha. Abdominal lock out

This lock is performed on a delay after inhalation. First, you need to take a soft and deep breath through the nose, then while holding the breath, you need to inflate the stomach, pushing the front wall of the abdomen forward and down. The delay is maintained for the available time, after which a smooth full exhalation occurs and uddiyana bandha is performed.

The udara bandha followed by the uddiyana bandha is purna uddiyana, or full uddiyana, full abdominal lock. Purna-uddiyana is also called ajagari.

Purna-uddiyana effects:

effects on the nervous system, glands, vessels in the abdomen and solar plexus;
activation of the parasympathetic nervous system due to the impact on the vagus nerve;
improvement of internal organs.

Setu bandha. Occipital lock

This is the second version of jalandhara bandha, also called setu bandha in some schools of yoga. When performing setu bandha, it is necessary to stretch the neck and take the head back, fixing the gaze between the eyebrows, trying not to pinch, but to stretch the back of the spine.

Pada bandha. Leg grab

It is used to activate the muscles and nerves in the feet, which affects the whole body, helping to direct energy from the ground upwards, as well as to increase stability, connection with support and alignment of the body.

While performing pada bandha, feel support on the following three points:

under the big toes
under the little fingers
in the middle of the heel.

Try not to fall on any side of the feet - the outer arch (lateral, from the little toe to the heel), which forms the outer arch of the foot, as well as on the inner (medial, from the big toe to the heel), which forms the inner arch of the foot. These two arches are called the longitudinal arches of the feet. It is also important for us to activate the transverse arch of the foot - from the base of the big toe to the base of the little toe.

During the execution of the castle, feel the rise in the vaults, observe the three points, track the interaction with the support.

Kati bandha. Lumbar lock

Kati bandha, or lumbar lock, is used in situations where it is necessary to protect the lower back from excessive deflection. That is, we reduce the lumbar lordosis, making the lumbar region flatter. To do this, you need to turn the coccyx forward, while the navel goes up a little, and also activate the muscles of the abdomen and buttocks. Thanks to this, we will be able to fix the lower back and protect it from excessive load.

Janu bandha. knee lock

Janu bandha - knee lock. It is performed by pulling the kneecaps up. This allows you to activate the hip extensor muscles, mainly the quadriceps femoris. Such a lock is used in asanas with straight legs (straight leg) in order to more organically distribute the load, more actively involve the legs in work, increase stability and reduce the load on the knee joints, which improves the level of injury safety.

For example, when performing Virabhadrasana I, it is important to apply jana-bandha to the knee of the back leg, since there is a tendency for it to bend. Another use is during flexibility postures such as Pashchimottanasana. By activating the muscles around the knee, we can relax the back of the legs more by engaging the antagonist-agonist connection.

There are also other locks - shoulder, carpal, elbow, which are activated by toning the muscles surrounding the joint, and are used to distribute the load evenly in the pose (especially when the load on it increases) and not wear out, not injure the joint, which is especially true for people with hypermobility joints.

Be careful in mastering these techniques, track your feelings.
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