Yoga & Guided Meditation

Sit in padmasana or siddha/siddhi yoni asana with the head and spine straight. The knees should be in firm contact with the floor. Place the palms of the hands on the knees. Close the eyes and relax into the position. Inhale slowly and deeply and hold the breath inside. While retaining the breath, bend the head forward and press the chin tightly against the chest. Straighten the arms and lock them firmly into position, pressing the knees down with the hands. Simultaneously, hunch the shoulders upward and forward. Remain in this locked position for as long as the breath can be comfortably held. Do not strain. Relax the shoulders, bend the elbows and slowly release the lock. Raise the head and then exhale. Repeat when the breath has returned to normal. Practice note: Inhalation and exhalation must only be performed when the chin lock and arm lock have been released and the head is fully upright. Jalandhara bandha may also be practised with external breath retention.

Variation: A simpler and subtle form of jalandhara bandha is where the head is simply bent forward so that the chin presses the neck. The shoulders and the arms do not move. This variation is often used during pranayama to minimize external movement and avoid disruption of the pranayama mudra such as nasagra. 

Precaution: Although the neck lock reduces blood pressure, long retention of the breath strains the heart. Refrain from the practice if any vertigo or dizziness arises. 

Contra-indications: People suffering from cervical spondylosis, high intracranial pressure, vertigo, high blood pressure or heart disease should not practise jalandhara bandha. 

Benefits: The full form of jalandhara bandha compresses the carotid sinuses, which are located on the carotid arteries, the main arteries in the neck. The simple variation exerts a subtler pressure. These sinuses help to regulate the circulatory and respiratory systems. Normally, a decrease in oxygen and increase in carbon dioxide in the body leads to an increased heart rate and heavier breathing. This process is initiated by the carotid sinuses. By exerting pressure on these sinuses, this tendency is prevented, allow-ing for decreased heart rate and increased breath retention. This practice produces mental relaxation, relieving stress, anxiety and anger. It develops meditative introversion and one-pointedness. The stimulus on the throat helps to balance thyroid function and regulate the metabolism. 

Sit in a meditation pose which enables the knees to touch the ground.  Place the palms of the hands flat on the knees. Close the eyes and relax the whole body. Inhale deeply through the nostrils, then exhale fully, accentuating the contraction of the abdominal muscles and emptying the lungs as much as possible. Hold the breath out and perform jalandhara bandha. Contract the abdominal muscles inward and upward, making the abdomen concave.  Hold this locked body position for as long as the breath can be comfortably retained outside. Then release uddiyana fol-lowed by jalandhara and raise the head fully before inhaling.  Allow the breath to return to normal before commencing the next round. 

Contra-indications: People suffering from heart problems, stomach or intestinal ulcer, ulcers, hernia, colitis, diaphragmatic hernia, major abdominal problems, high blood pressure, glaucoma and raised intracranial pressure should not perform this practice. It should also be avoided by pregnant women, though after childbirth it is useful for re-toning the abdominal and uterine muscles. 

Benefits: All the abdominal organs are toned, massaged and strengthened. It stimulates the function of the pancreas and liver and strengthens the internal organs. The digestive fire is stimulated and the adrenal glands are balanced, removing lethargy and soothing anxiety and tension. It also improves blood circulation throughout the torso. 

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Uddiyana bandha stimulates the solar plexus, which has many subtle influences on the distribution of energy throughout the body. It creates a suction pressure which reverses the energy flow of apana and prana, uniting them with samana and stimulating manipura chakra. 

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Practice note: Uddiyana should be practised on an empty stomach and with empty bowels. It is practised with external breath retention only. 

Sit in siddhasana or siddha yoni asana so that pressure is applied to the perineal/vaginal region. The area to be contracted is the physical location of mooladhara chakra. 

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For men this is located in the perineum, between the anus and the sexual organ. 

For women the trigger-point is located behind the cervix where the uterus and vagina meet.

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Close the eyes and relax the whole body. Inhale deeply, retain the breath inside and contract the peri-neal/vaginal muscles as tightly as possible, without strain.  Maintain awareness in this region, perform 5 contractions, then exhale.  At first practise short contractions and as control improves increase the duration of the contraction.

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Contra-indications: As for jalandhara bandha. This practice should only be performed under experienced guidance, as it raises the energies very fast and can precipitate symptoms of hyperactivity if wrongly prescribed. Do not practise during menstruation.

Benefits: Moola bandha bestows many physical, mental and spiritual benefits. It stimulates the pelvic nerves and tones the uro-genital and excretory systems. It is a means to attain sexual control and alleviate many sexual disorders. Practice note: Moola bandha is the contraction of certain muscles only in the pelvic floor. Initially, the anal and urinary sphincters will also contract, but as greater awareness and control is developed this should be minimized and eventually cease so that moola bandha can be isolated and performed without contraction of these areas. Moola bandha can also be performed during external retention. 

Maha bandha is a powerful combination of all three bandhas, jalandhara, uddiyana and moola, performed during external breath retention. This practice concentrates the pranas internally and increases the level of energy during periods of inner awareness. 

Technique: Sit in any meditation pose with the knees on the floor; 

spine erect, head straight.  Close the eyes and relax the whole body.  Inhale slowly and deeply through the nose.  Exhale forcefully and completely.  Retain the breath outside. 

Successively perform jalandhara, uddiyana and moola bandhas, in this order. 

Hold the bandhas and the breath for as long as is comfortable without straining. 

While holding maha bandha, rotate the awareness for a few seconds from mooladhara to manipura to vishuddhi a number of times. Start from mooladhara each time.  After a comfortable period, release moola, uddiyana, then jalandhara bandha in this order.  Inhale slowly only when the head is upright. This is one round.  Allow the breath to return to normal before commencing the next round. Practise up to 5 rounds.

Contra-indications: As for the three bandhas.

Benefits: Maha bandha gives enhanced benefits of all three bandhas. It affects the hormonal secretions of the pineal gland and regulates the entire endocrine system. The degenerative and ageing processes are checked and every cell of the body is rejuvenated. It introverts the mind prior to meditation. When perfected, it can fully awaken prana in the main chakras. It leads to the merger of prana, apana and samana in manipura chakra, which is the culmination of all pranayamas. Practice note: The three bandhas should be mastered separately before attempting maha bandha. 

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