bandha

HOW TO IMPROVE THE YOGA PRACTICE WITH THE BANDHAS

Together with Pranayama and the breathing techniques, we can complement and improve our practice introducing some more “moves” that go along with the asanas: the Bandhas.

The word Bandha means “a lock” and according to the Yoga Sutra, a sort of Yoga Bible, it refers to the binding of consciousness to a particular object or place (Desha) which is the very essence of concentration.

On a more physical approach, the term is related to a specific muscular contraction to perform on some organs or body parts in order to increase physical strength, muscular control, spine support and to ultimately convey the subtle energy and raise it upward.

Like when we have electricity and require wires, transformers, cables and switches to transfer power to destination, in the same way, our bodies need tools to channel energy (or prana) and take it to the right places with no dispersion and without causing any harm.

Blocking the energy flow to a particular area and then releasing it, allows the energy to flood more vigorously through the body with an increased pressure.

This leads to expanded breathing capacity and enhanced sensation of feeling stronger and lighter during the practice and, therefore, the added ability for the practitioner to perform more yoga movements with better alignments.

While in Ashtanga yoga (or most dynamic forms) the Bandhas are performed throughout the session together with the postures, other practices include them only during breathing exercises or meditation.

Let’s explore them more closely now!

There are three main Bandhas:

 

 

Mula Bandha, or anal/root  lock:

it can be done after both inhalation and exhalation contracting the perineal area in between the genitals and anus (in women is better located near the cervix above the pelvic floor), a movement that resembles the one we use to control the urge to urinate and it is similar to the Kegel exercise, well known in the western world.

The direct benefits are the strengthening of the pelvic floor (with more blood and health for the genitals), stimulation of both endocrine and excretory systems, the calming of the autonomic nervous system and the relaxation of mind.

 

Energetically, there is a purification and activation of the muladara Chakra ,the root energy center that holds the kundalini, a sacred dormant energy that slowly (preferably) awakens and rises up through the other chakras in the form of pure consciousness.

This may lead to a feeling of “lightness” on the limbs while practicing and to that sensation of “floating” at the end of the class due to the constant flowing up of energy.

Uddyana Bandha or the lifting of the diaphragm:

performed after the exhalation, lifting the low abdominal muscles and pulling them in and up into the abdominal cavity as far as possible. After holding the position as long as comfortable, the tension can be released returning to the starting point with a deep inhalation.

The very meaning of the Sanskrit word uddyana  is “flying up” and once again the focus is all on lifting energy.

Considered a more advanced technique, it can support a number of movements such as twists, inversions and jumps while massaging the deeper internal muscles of the lower back and strengthening this area.

Recommended exclusively with an empty stomach and with the diaphragm and the lower part of the ribcage kept soft, this lock also improves the action of mula bandha reinforcing the immune system, stimulating the pancreas and supporting intestinal activity with a relief for constipation.

Jalandhara Bandha or Chin/Throat Lock:

It is practiced after the inhalation as well as the exhalation and consists of moving the chin down toward the chest and the chest toward the chin. The throat is contracted in order to control the escape of breath and energy of the body whilst regulating the flow in the nerves and blood vessels of the neck.

Usually accompanied by breathing exercises and rarely done on its own, this bandha is naturally engaged in the shoulder-stand position (Salamba Sarvangasana) where the curve of the neck spontaneously pushes the chin forward and increases the progress of energy in that area.

With the compression of sinuses on the main arteries of the neck, there is a better regulation of the circulatory and respiratory systems while improving the ability to retain the breath for longer periods with an increment of concentration.

This is why it is especially beneficial for any throat disease and any thyroid/metabolism-related complication.

When we apply the three locks together we have Maha Bandha ( Maha = great) or “master lock”.

 

Here, all the benefits from the previous Bandhas merge together putting the body in a perfect healing state: there is a better regulation of circulation, blood pressure, muscles, nerves, internal organs, endocrine and automatic nervous system while menstrual cramps and other ailments can be gradually alleviated.

Usually performed in sitting positions (crossing legs) holding the breath out, the three Bandhas are progressively engaged, one after the other, as long as possible. Then, all the locks are released after a full inhalation.

Besides different traditions and styles, Bandhas are so powerful that were once considered, by the ancient yogi philosophers,fundamental tools to master the practice and even start a rejuvenation process taking the whole YOGA experience, both “external” (form, alignments etc.) and ” internal”(concentration, focus etc.), to the next  level.

 

 

 

 

 

 

 

 

 

 

 

.

 

 

.

 

jeunesse, HOLISTIC BEAUTY

JEUNESSE, BELLEZZA OLISTICA-HOLISTIC BEAUTY

JEUNESSE- BELLEZZA OLISTICA

http://www.beautyholistic.jeunesseglobal.com/

Finalmente un’azienda a ” tutto tondo”!!!!

Come nutrizionista ed insegnante yoga mi sento di raccomandare questa incredibile azienda del BENESSERE.                Jeunesse non è la solita vecchia storia di cura della pelle e integratori.  Jeunesse è una azienda innovativa che unisce scienze all’avanguardia in un sistema di prodotti che migliora la giovinezza lavorando a livello cellulare.

Focalizzando l’attenzione sulla salute, la longevità e il rinnovamento delle cellule, le persone vengono aiutate a raggiungere risultati brillanti e duraturi dove la BELLEZZA si fonde con la SALUTE attraverso una visione OLISTICA dell’essere umano nella  sua totalità.

PROMUOVERE LA CRESCITA – RITARDARE L’INVECCHIAMENTO – PROLUNGARE LA VITA

attraverso lo studio sulle cellule staminali (da  parte del  Dottor Nathan Newman, dermatologo di fama mondiale e chirurgo) e la crescita di nuove cellule,  la riparazione dei  telomeri  (il DNA danneggiato) e la protezione delle membrane cellulari tramite gli antiossidanti.

Lo Youth Enhancement System di Jeunesse (Y.E.S.) non riguarda solo l’apparire giovani.

Si tratta di sentirsi giovani nel lungo termine! Con l’aiuto sinergico di prodotti per la cura della persona e gli integratori alimentari più potenti  secondo la  NUTRICEUTICA ossia la scienza degli alimenti che hanno una funzione benefica sulla salute umana.

Per dare un’occhiata al catalogo ed eventuali ordini, ma anche per diventare testimonial di questa azienda unica cliccate sul link http://www.beautyholistic.jeunesseglobal.com/ o chiedete in privato.

A Seguire altri link interessanti:

presentazione  azienda (inglese): https://www.youtube.com/watch?v=t0UuRV1pCKg

GIOVINEZZA & CELLULE STAMINALI:  https://www.youtube.com/watch?v=zDwiGKWfFQI

COSMECEUTICI:   https://www.youtube.com/watch?v=fH-SH3V9r74

NUTRACEUTICI:   https://www.youtube.com/watch?v=diaqYm60dys

AMAZING BEFORE & AFTER PHOTO & TESTIMONIALS

——————————————————————————————————————————————–

JEUNESSE- HOLISTIC BEAUTY

http://www.beautyholistic.jeunesseglobal.com/

Finally an all-round company! As a nutritionist and yoga instructor I feel recommending this incredible brand of WELL-BEING. Jeunesse is not the same old story of skin care and supplements. Jeunesse combines breakthrough sciences in a product system that enhances youth by working at cellular level.

By Focusing on the health, longevity and renewal of cells, people are guided to achieve brilliant and lasting results where BEAUTY merges with HEALTH through an HOLISTIC approach of the human being in its entirety.

PROMOTING GROWTH – DELAYING AGEING – LENGHTENING  LIFE

through the science of stem cells (by  Dr. Nathan Newman, world-renowned dermatologist and surgeon) and the growth of new cells, telomeres lengthening  (damaged DNA) and cell membranes protection with antioxidants.

The  Youth Enhancement System di Jeunesse (Y.E.S.) is not just about appearing young.                                                          It’s about FEELING young in the long run!!!                                                                                                                                           With the synergetic support of personal care COSMECEUTIC products (combined aesthetic and therapeutic results) and the most powerful  NUTRACEUTICAL supplements according to the science of foods that have beneficial effect on the human health.

If you wish to have a look at the catalogue or place any orders (worldwide distribution), but also to become a testimonial of this unique company just click on the link (select proper language) or ask privately.

http://www.beautyholistic.jeunesseglobal.com/

 

Here are  other interesting links:

ABOUT  THE COMPANY  https://www.youtube.com/watch?v=t0UuRV1pCKg

AMAZING BEFORE & AFTER PHOTO & TESTIMONIALS

 

image

reaching for the sky- raggiungere il cielo

Sometimes life seems to ground you and keep you from flying….yoga teaches to stay focused and control the thoughts….controlling the thoughts one can control his/ her  feelings and still be capable to reach for  the sky….

A volte la vita sembra riportarti con i piedi a terra ed impedirti di volare…lo yoga insegna a rimanere focalizzati e controllare i pensieri….controllando i  pensieri si  possono controllare le proprie emozioni ed essere ancora capaci  di raggiungere il cielo….

Alessandro