Pranayama: movement of breath and energy.
Mudras: gestures of attitude (devotional, spiritual) a circuit by passing or seal.
Bandhas: energy locks or seals.
The BANDHAS aim to lock in energy and redirect the flow of energy in to the SUSHUMNA NADI (central energy channel.)
MULA BANDHA : ROOT LOCK
Located in the perineum in men, at the head of the cervix in women, it is the feeling of contraction through the pelvic floor muscles, with the awareness of Muladhara chakra. The awareness is on the physical sensation and the spiritual connection of awakening, strengthening, grounding and stabilising. Focus on the colour red.
1.Start by familiarising yourself with the movement of pelvic floor muscles up and down, lift and release.
2.With breath retention in a relaxed state; inhale lift to the deepest point, hold, when you feel ready to breathe out, release MULA BANDHA, then exhale.
JALANDHARA BANDHA : THROAT LOCK
1. Inhale deeply, drop the chin to the sternal notch and hold, focus on VISHUDDHI CHAKRA, the colour blue, when you are ready to breathe out, RAISE THE HEAD, release the lock and breathe out.
2. Inhale deeply, drop the chin to the sternal notch, straighten the arms, lift the shoulders up, hold, focus on VISHUDDHI CHAKRA, when you are ready to breathe out, release the arms, raise the head, exhale.
JALANDHARA BANDHA, regulates the metabolism, thyroid function and stimulates the cartoid arteries . It induces a sense of calm, relieveing stress and anger, building a focus for meditation.
UDDIYANA BANDHA : ABDOMINAL LOCK
Start in a standing location if you are unsure, it will help you to locate your diaphragm easier
1.Exhale completely, then push out the last bit of air, draw the abdominal muscles back towards the spine, lift the diaphragm in and up, when you are ready to exhale, relax the lock and let the inhalation flow.
MAHA BANDHA : 3 BANDHAS TOGETHER
The endocrine system is regulated with this practise as it affects the secretions of the pineal glad, every cell in the body can be rejuvenated with this practise!
Sit comfortably, take a deep breath in and out, remove the last air from the lungs, ENGAGE: MULA BANDHA PELVIC LOCK : UDDIYANA BANDHA ABDOMINAL LOCK : JALANDHARA BANDHA THROAT LOCK.
HOLD, WHEN YOU FEEL READY TO BREATHE OUT, RELEASE ALL BANDHAS FIRST RAISE THE HEAD, INHALE SLOWLY. RELAX. REPEAT UP TO 5 TIMES TO BEGIN WITH. INCREASING UP TO THE MAXIMUM OF 9 ROUNDS ONCE PROFICENT.