Bandha is a breath lock used in Hatha yoga, involving intentional pauses in breathing during pranayama. There are two main forms, Jalandhar Bandha and Uddiyana Bandha, which focus on different areas of the body. Each position involves holding the breath and concentrating on different muscles.
A bandha is a breath lock that is commonly practiced in yoga. The word originates from Sanskrit and can be loosely translated as a bond, a type of bond, or an attachment to the physical world. There are multiple positions that use this technique and can be used in conjunction with other yoga poses. Each position typically involves the participant taking a deep breath in or fully expelling it, and holding the position for an extended period of time while concentrating on different muscles in the body.
This technique is typically used in the type of yoga known as Hatha. This is the most commonly practiced form of yoga, and it is different from other types, including Power Yoga and Ashtanga Yoga. Hatha practitioners focus on the asana and pranayama aspects of these exercises and meditations. Asana refers to the physical positions assumed during meditation, and pranayama is the name given to the breathing techniques used simultaneously.
Bandha is the term often used to refer to pauses in breathing that occur intentionally during pranayama. While performing each technique, the breath is intentionally held to prolong the pause. Air is not allowed to enter or leave the lungs during these pauses, and the practitioner often focuses it on different areas of the body.
The main parts of the body used when performing these exercises are the lips, palate, glottis, chin, and diaphragm. The lips and palate work together to stop the air coming out of the mouth and nose in a similar way to swimmers holding their breath before diving. The glottis holds air in the throat and can close at the beginning of a swallowing movement and stop just as the muscle tenses. The chin, when pressed firmly against the chest, also stops the flow of air in and out of the lungs. The diaphragm muscle is the center for controlling breathing movements and can expand to adjust how much air is taken in and how long it can be held.
The two main forms of bandha are Jalandhar Bandha and Uddiyana Bandha. Jalandhar Bandha involves sitting in a cross-legged position on the floor with your shoulders relaxed and your hands resting lightly on your knees. It is breathed in slowly without completely filling the lungs, and is held in place by gently tucking the chin into the chest and lengthening the neck. This pose should be held for as long as is comfortable before letting go of the chin, filling the lungs to their fullest, and exhaling slowly. This position can be used to tone the muscles of the neck and upper shoulder, and is also believed to help heal throat and thyroid ailments.
Uddiyana bandha focuses on the abdominal muscles of the torso and involves the expulsion of air from the lungs. Many yoga teachers recommend that this technique be performed while standing, although it can also be used while sitting. All air is expelled from the lungs before the passageways are closed. The abdominal muscles then expand in a simulated breath that sculpts the belly and draws the naval toward the spine. This position can be used in conjunction with Jalandhar Bandha, and both blocks can be held for 15-20 seconds before releasing and returning to normal breathing.
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