I still remember my first yoga class. I was at the Suwannee campgrounds for a festival, and woke up “early” (9 am) to practice yoga in the main field. Each time the teacher cued us to lift our hands over our heads, my eyes veered upwards towards the skyline of dark green pines outlined against a perfect blue sky.
This image remains imprinted in my mind, which is symbolic for what yoga has come to mean to me – a tool to reconnect to the nature within and around me. Each deep breath I am reminded to take in my practice, and each time I shape my body into a different posture, I connect more fully with the depth of the present moment.
In my classes, workshops, and trainings, I love to teach about the Bandhas, or locks, of yoga.
Working with the Bandhas can transform your practice by helping your body naturally align. These yogic locks can also prevent and resolve injury and give you greater access to your body’s natural energy within each posture and off your mat.
If you decide to work with these in your practice, begin to access them with your exhale, and release the muscular action as you inhale.
Alternatively, you might begin to pause after your exhale to experience more time holding the bandhas, but only do so if your body is able to be relaxed without drawing the next breath in.
It would be counterproductive to practice the bandhas if the body was in distress in any way.
Here are three of the Yogic Bandhas:
Mula Bandha – This is the “Root Lock,” and accessed by contracting the pelvic floor muscles.
Uddiyana Bandha – This is the “Belly Lock,” and you can find it by drawing your belly button in and up, as if in a J-Shape.
Jalandhara Bandha – Your “Neck Lock” is accessed by drawing your chin in, as if you were trying to hold on to a tennis ball.
All three of these Bandhas practiced together create the Maha Bandha, or great seal.
Begin by just practicing one Bandha, and then move on to adding another, then another, as you feel comfortable. Stop your practice if you feel stress or tension building.
Once you feel comfortable practicing your Bandhas seated, experiment with how it feels to practice them from your different Asanas.
How does layering on the Bandhas change your Downward Facing Dog, or your Warrior Two?
