Bandhas

Bandhas in general

Stretch out while sitting a little before the balancepoint: the trunk and neck are long.

Mulabandha

Sit with the heel of your foot placed in the perineum. Pull in all the muscles of the pelvis floor.

Uddiyanabandha

After breathing out pull in the belly a little further and also pull in the stomach. Continue breathing deep and quiet while keeping this bandha in place.

Ujjayi and jalandharabandha

After breathing in stretch the neck even more. The neck stays up, but the chin is pulled in to the chest. Relax the throat, so the root of the tongue goes down. This way the windpipe is closed. Keep the shoulders and arms relaxed. When the windpipe is not closed off entirely, you can hear a grating noise: that is the ujjayi.

Mahabandha

Apply the three bandhas at the same time.

 

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