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{{short description|Locks and internal mudras in traditional yoga}} | {{short description|Locks and internal mudras in traditional yoga}} | ||
[[File:Mode of action of Mudras.svg|thumb|upright=1.25|Mode of action of bandhas and mudras, serving to trap energy-fluids (breath, prana, bindu, amrita) and thus help to unblock the central [[sushumna]] channel.]] | [[File:Mode of action of Mudras.svg|thumb|upright=1.25|Mode of action of bandhas and mudras, serving to trap energy-fluids (breath, prana, bindu, amrita) and thus help to unblock the central [[sushumna]] channel.]] | ||
A '''bandha''' ({{ | A '''bandha''' ({{langx|sa|बंध}}) is a [[kriyā]] in [[Hatha Yoga]], being a kind of internal [[Mudra (Yoga)|mudra]] described as a "body lock,"<ref>{{cite book | last1=Mallinson | first1=James |author1-link=James Mallinson (author) |last2=Singleton |first2=Mark |author2-link=Mark Singleton (yoga scholar) | title=[[Roots of Yoga]] | publisher=Penguin Books | year=2017 | isbn=978-0-241-25304-5 | oclc=928480104 |pages=230–231, 237–242}}</ref><ref>[http://www.sacred-texts.com/hin/hyp/index.htm Sanskrit text and English translation of the Pancham Sinh edition] at [[sacred-texts.com]] ([https://archive.org/stream/HathaYogaPradipika-SanskritTextWithEnglishTranslatlionAndNotes#page/n1/mode/2up archive.org]) pp. 95-127</ref> to lock the vital energy into the body. ''Bandha'' literally means bond, fetter, or "catching hold of".<ref name=Iyengar435>Iyengar, 1976: pp.435–437</ref><ref name="Iyengar, 1976: p.525">Iyengar, 1976: p.525</ref>{{sfn | Monier-Williams | 1964 | p=[http://www.sanskrit-lexicon.uni-koeln.de/cgi-bin/monier/serveimg.pl?file=/scans/MWScan/MWScanjpg/mw0720-baddhR.jpg 720]}} | ||
''' | ==''Maha Bandha''== | ||
'''Mahā Bandha''' ("the great lock") combines all the other three bandhas, namely:<ref>{{cite book |last=Maheshwarananda |first=Paramhans Swami |title=Yoga in daily Life - The System |date=2000 |publisher=Ibera Verlag - European University Press |isbn=3-85052-000-5 |page=429 |url=http://www.yogaindailylife.org/system/en/ |chapter=Maha Bandha |chapter-url=http://www.yogaindailylife.org/system/en/bandhas/maha-bandha}}</ref> | |||
* Mula Bandha, contraction of the [[perineum]] | * Mula Bandha, contraction of the [[perineum]] | ||
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* Jalandhara Bandha, tucking the chin close to the chest | * Jalandhara Bandha, tucking the chin close to the chest | ||
In [[Ashtanga | In [[Ashtanga (vinyasa) yoga#Bandhas|Ashtanga Yoga]], these three Bandhas are considered to be one of the three key principles of yoga practice.<ref>{{cite web |url=http://www.ashtangayogashala.net/index.php?option=com_content&task=view&id=116&Itemid=162 |title=Ashtanga Yoga Shala NYC - On Pranayama, Bandha and Drishti |website=Ashtangayogashala.net |access-date=26 November 2018 |archive-url=https://web.archive.org/web/20181126221634/http://www.ashtangayogashala.net/index.php?option=com_content&task=view&id=116&Itemid=162 |archive-date=26 November 2018 |url-status=dead }}</ref> | ||
==''Mula bandha''== | ==''Mula bandha''== | ||
'''''Mūla bandha''''' is a primary ''bandha'' in traditional [[yoga]]. The earliest textual mention of ''mūla bandha'' is in the 12th century Shaiva [[Nath | |||
'''''Mūla bandha''''' is a primary ''bandha''<!--Do not even think of adding a link to your yoga school here, you will be blocked from editing--> in traditional [[yoga]]. The earliest textual mention of ''mūla bandha'' is in the 12th century Shaiva [[Nath]]a text ''[[Goraksha Śataka|Gorakṣaśataka]]'' which defines it as a yogic technique to achieve mastery of breath and to awaken the goddess [[Kundalini|Kuṇḍalinī]].<ref>Mallinson 2012, p.261</ref> | |||
===Etymology=== | ===Etymology=== | ||
Mula Bandha ([[Sanskrit]]: मूल बंध) is from ''Mūla'', meaning variously root, base,<ref>Iyengar, 1976: p.515</ref> beginning, foundation,<ref name="Iyengar, 1976: p.459">Iyengar, 1976: p.459</ref> origin or cause.<ref name=Iyengar435 | |||
Mula Bandha ([[Sanskrit]]: मूल बंध) is from ''Mūla'', meaning variously root, base,<ref>Iyengar, 1976: p.515</ref> beginning, foundation,<ref name="Iyengar, 1976: p.459">Iyengar, 1976: p.459</ref> origin or cause.<ref name=Iyengar435/> | |||
===Description=== | ===Description=== | ||
''[[Goraksha Śataka|Gorakṣhaśataka]]'' defines ''mūla bandha'' as: | ''[[Goraksha Śataka|Gorakṣhaśataka]]'' defines ''mūla bandha'' as: | ||
{{ | {{Blockquote|[The yogi] forces the downward-moving ''apāna'' breath to move upwards by means of contraction. Yogis call this ''mūla bandha'', "the root lock." When ''apāna'' has turned upwards and reached the orb of fire, then the flame, fanned by the wind, rises high. As a result, fire and ''apāna'' reach ''[[Prana|prāṇa]]'', which is hot by nature. The overheated ''[[Prana|prāṇa]]'' creates a blaze in the body, which heats the sleeping [[Kundalini|Kuṇḍalinī]] and wakes her up. Like a snake struck by a stick, she hisses and straightens herself. As if entering a snake-hole, she enters the Brahmā ''[[Nadi (yoga)|naḍi]]''. Therefore, yogis should maintain the regular practice of ''mūla bandha''. ''Gorakṣaśataka''{{sfn|Mallinson|2012|p=269}}}} | ||
[[B. K. S. Iyengar|Iyengar]] defines Mūla Bandha as "A posture where the body from the [[anus]] to the [[navel]] is contracted and lifted up and towards the spine".<ref | [[B. K. S. Iyengar|Iyengar]] defines Mūla Bandha as "A posture where the body from the [[anus]] to the [[navel]] is contracted and lifted up and towards the spine".<ref name="Iyengar, 1976: p.525"/> This is qualified in that the actual muscle contracted is not the [[sphincter]] muscle nor the muscle which cessates urination, but [[Transverse perineal muscles|the muscle equidistant between the two]]. | ||
Maehle defines it as "root lock" and further specifies that: | Maehle defines it as "root lock" and further specifies that: | ||
{{ | {{blockquote|The root referred to here is the root of the spine, the [[pelvic floor]] or, more precisely, the centre of the pelvic floor, the [[perineum]]. The perineum is the muscular body between the anus and the genitals. By slightly contracting the [[pubococcygeus muscle|pubo-coccygeal (PC) muscle]], which goes from the pubic bone to the tail bone (coccyx), we create an energetic seal that locks ''prana'' into the body and so prevents it from leaking out at the base of the spine. ''Mula Bandha'' is said to move ''prana'' into the central channel, called ''sushumna'', which is the subtle equivalent of the spine.<ref name=Maehle>Maehle, Gregor (2007). ''Ashtanga Yoga: Practice and Philosophy'' (Paperback). New World Library. {{ISBN|1-57731-606-1}} & {{ISBN|978-1-57731-606-0}}, p.11</ref>}} | ||
Mūla Bandha is a primary Bandha in traditional [[yoga]].<ref>Iyengar, 1976: p.435</ref> Iyengar likens the functionality of the [[Bandha (Yoga)|Bandha]] and especially Mūla Bandha to "safety-valves which should be kept shut during the practice of kumbhakas".<ref name=Iyengar435/> He specifies the energetic [[Prana|prāṇas]] of [[Prana#Vāyus|Vāyus]] engaged through Mūla Bandha as: "...Apāna Vāyu (the prāṇa in the lower abdomen), whose course is downwards, is made to flow up to unite with Prāna Vāyu, which has its seat within the region of the chest."<ref name=Iyengar435/> He cautions that "Mūla Bandha should be attempted first in antara kumbhaka (retention after inhalation). The region of the lower abdomen between the navel and the anus is contracted towards the spine and pulled up to the diaphragm. He further states that "While practicing Mūla Bandha, the yogi attempts to reach the true source or mūla of creation."<ref name=Iyengar435/> | Mūla Bandha is a primary Bandha in traditional [[yoga]].<ref>Iyengar, 1976: p.435</ref> Iyengar likens the functionality of the [[Bandha (Yoga)|Bandha]] and especially Mūla Bandha to "safety-valves which should be kept shut during the practice of kumbhakas".<ref name=Iyengar435/> He specifies the energetic [[Prana|prāṇas]] of [[Prana#Vāyus|Vāyus]] engaged through Mūla Bandha as: "...Apāna Vāyu (the prāṇa in the lower abdomen), whose course is downwards, is made to flow up to unite with Prāna Vāyu, which has its seat within the region of the chest."<ref name=Iyengar435/> He cautions that "Mūla Bandha should be attempted first in antara kumbhaka (retention after inhalation). The region of the lower abdomen between the navel and the anus is contracted towards the spine and pulled up to the diaphragm. He further states that "While practicing Mūla Bandha, the yogi attempts to reach the true source or mūla of creation."<ref name=Iyengar435/> | ||
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==''Uddiyana bandha''== | ==''Uddiyana bandha''== | ||
[[File:Learn a multidimensional approach to different Yoga Postures.jpg|thumb|Uddiyana bandha.]] | [[File:Learn a multidimensional approach to different Yoga Postures.jpg|thumb|Uddiyana bandha.]] | ||
'''''Uḍḍīyana bandha''''' ([[Sanskrit]]: उड्डीयन बन्ध), also called '''abdominal lock''' or '''upward lifting lock''', is the abdominal ''bandha'' described and employed in [[hatha yoga]], in particular in the [[nauli]] purification. It involves, after having exhaled all the air out, pulling the abdomen under the rib cage by taking a false inhale while holding the breath and then releasing the abdomen after a pause. The process is repeated many times before letting the air into the lungs, resuming normal breath.<ref>[http://www.yogamag.net/archives/1981/fjune81/udd.shtml Uddiyana Bandha] by Dr. Karl Nespor, in [[Yoga Magazine]], a publication of [[Bihar School of Yoga]]</ref><ref>[https://www.yogateket.com/blog/how-to-do-uddiyana-bandha-kriya How to do Uddiyana Bandha] From Guy Powiecki from tradition [[Swami Kuvalayananda]]</ref> | '''''Uḍḍīyana bandha''''' ([[Sanskrit]]: उड्डीयन बन्ध), also called '''abdominal lock''' or '''upward lifting lock''', is the abdominal ''bandha'' described and employed in [[hatha yoga]], in particular in the [[nauli]] purification. It involves, after having exhaled all the air out, pulling the abdomen under the rib cage by taking a false inhale while holding the breath and then releasing the abdomen after a pause. The process is repeated many times before letting the air into the lungs, resuming normal breath.<ref>[http://www.yogamag.net/archives/1981/fjune81/udd.shtml Uddiyana Bandha] {{Webarchive|url=https://web.archive.org/web/20200206233906/http://yogamag.net/archives/1981/fjune81/udd.shtml |date=2020-02-06 }} by Dr. Karl Nespor, in [[Yoga Magazine]], a publication of [[Bihar School of Yoga]]</ref><ref>[https://www.yogateket.com/blog/how-to-do-uddiyana-bandha-kriya How to do Uddiyana Bandha] From Guy Powiecki from tradition [[Swami Kuvalayananda]]</ref> | ||
==''Jalandhara bandha''== | ==''Jalandhara bandha''== | ||
'''''Jalandhara bandha''''' ({{ | '''''Jalandhara bandha''''' ({{langx|sa|जालंधर<ref>{{cite web | url=https://www.sanskrit-lexicon.uni-koeln.de/scans/MWScan/index.php?sfx=jpg | title = Monier Williams Online Page: 420 | access-date= 2020-01-21}}</ref> बंध}}, [[IAST]]: Jālandhara bandha{{sfn|White|2011|p=261}}{{sfn | Monier-Williams | 1964 | p=[http://www.sanskrit-lexicon.uni-koeln.de/cgi-bin/monier/serveimg.pl?file=/scans/MWScan/MWScanjpg/mw0720-baddhR.jpg 720]}}) is the chin ''bandha'' described and employed in [[Hatha Yoga]]. | ||
===Etymology=== | ===Etymology=== | ||
Jālandhara bandha comes from {{ | Jālandhara bandha comes from {{langx|sa|जाल}} ''Jāla'', web<ref>{{cite web | url=http://www.spokensanskrit.de/index.php?script=DI&beginning=0+&tinput=jAla&trans=Translate&direction=AU | title=SpokenSanskrit.de Entry: जाल | access-date=2012-03-24}}</ref> or net{{sfn|Macdonell|2005|p=99}} and ({{langx|sa|धर}}) ''dhara'', "holding".<ref>{{cite web | url=http://www.spokensanskrit.de/index.php?script=DI&beginning=0+&tinput=dhara+&trans=Translate&direction=AU | title=SpokenSanskrit.de Entry: धर | access-date=2012-03-24}}</ref> | ||
===Description=== | ===Description=== | ||
| Line 52: | Line 56: | ||
==Sources== | ==Sources== | ||
{{refbegin}} | {{refbegin}} | ||
* [[B. K. S. Iyengar|Iyengar, B. K. S.]] (1966, 1976). ''[[Light on Yoga]]'', [[Thorsons]].{{ISBN|1-85538-166-4}} | * [[B. K. S. Iyengar|Iyengar, B. K. S.]] (1966, 1976). ''[[Light on Yoga]]'', [[Thorsons]].{{ISBN|1-85538-166-4}} | ||
* {{cite book |last=Macdonell |first=Arthur |title=A practical Sanskrit dictionary with transliteration, accentuation, and etymological analysis throughout |publisher=[[Oxford University Press]] |year=2005 | * {{cite book |last=Macdonell |first=Arthur |title=A practical Sanskrit dictionary with transliteration, accentuation, and etymological analysis throughout |publisher=[[Oxford University Press]] |year=2005}} | ||
* Maehle, Gregor (2007). ''Ashtanga Yoga: Practice and Philosophy'', New World Library. {{ISBN|1-57731-606-1}} & {{ISBN|978-1-57731-606-0}} | * Maehle, Gregor (2007). ''Ashtanga Yoga: Practice and Philosophy'', New World Library. {{ISBN|1-57731-606-1}} & {{ISBN|978-1-57731-606-0}} | ||
* {{cite book |last=Mallinson |first=James |author-link=James Mallinson (author) |title=Yoga in Practice |publisher=[[Princeton University Press]] |year=2012 |isbn=978-0691140858 |editor-last=White |editor-first=David Gordon |editor-link=David Gordon White |chapter=The Original Gorakṣaśataka}} | * {{cite book |last=Mallinson |first=James |author-link=James Mallinson (author) |title=Yoga in Practice |publisher=[[Princeton University Press]] |year=2012 |isbn=978-0691140858 |editor-last=White |editor-first=David Gordon |editor-link=David Gordon White |chapter=The Original Gorakṣaśataka}} | ||
* {{cite book |last1=Mallinson |first1=James |author1-link=James Mallinson (author) |last2=Singleton |first2=Mark |author2-link=Mark Singleton (yoga teacher) |title=[[Roots of Yoga]] |publisher=[[Penguin Books]] |year=2017 |isbn=978-0-241-25304-5 |oclc=928480104 |ref=none}} | |||
* {{cite book |last=Monier-Williams |first=Monier |author-link=Monier Monier-Williams |year=1964 |title=A Sanskrit-English Dictionary: Etymologically and Philologically Arranged with special reference to cognate Indo-European languages |publisher=[[Oxford University Press]] (Print) and [[University of Cologne]] (Digitized) |url=http://www.sanskrit-lexicon.uni-koeln.de/mwquery/|isbn=978-8-12150-200-9 }} | |||
* {{cite book |last=Ramaswami |first=Srivatsa |author-link=Srivatsa Ramaswami |title=The Complete Book of Vinyasa Yoga |publisher=Da Capo Press |year=2005 |isbn=978-1-56924-402-9 |url-access=registration |url=https://archive.org/details/completebookofvi00rama }} | |||
* {{cite book |last=White |first=David |author-link=David Gordon White |title=Yoga in Practice (Princeton Readings in Religions)|publisher=[[Princeton University Press]] |year=2011 |isbn=978-0691140865 |url=https://books.google.com/books?id=3gjjqQJArWAC&q=J%C4%81landhara%20%20bandha&pg=PA261 }} | |||
{{refend}} | {{refend}} | ||
{{Yoga}} | {{Yoga}} | ||
Latest revision as of 07:33, 19 June 2025
A bandha (Script error: The function "langx" does not exist.) is a kriyā in Hatha Yoga, being a kind of internal mudra described as a "body lock,"[1][2] to lock the vital energy into the body. Bandha literally means bond, fetter, or "catching hold of".[3][4][5]
Maha Bandha[edit | edit source]
Mahā Bandha ("the great lock") combines all the other three bandhas, namely:[6]
- Mula Bandha, contraction of the perineum
- Uddiyana bandha, contraction of the abdomen into the rib cage
- Jalandhara Bandha, tucking the chin close to the chest
In Ashtanga Yoga, these three Bandhas are considered to be one of the three key principles of yoga practice.[7]
Mula bandha[edit | edit source]
Mūla bandha is a primary bandha in traditional yoga. The earliest textual mention of mūla bandha is in the 12th century Shaiva Natha text Gorakṣaśataka which defines it as a yogic technique to achieve mastery of breath and to awaken the goddess Kuṇḍalinī.[8]
Etymology[edit | edit source]
Mula Bandha (Sanskrit: मूल बंध) is from Mūla, meaning variously root, base,[9] beginning, foundation,[10] origin or cause.[3]
Description[edit | edit source]
Gorakṣhaśataka defines mūla bandha as:
[The yogi] forces the downward-moving apāna breath to move upwards by means of contraction. Yogis call this mūla bandha, "the root lock." When apāna has turned upwards and reached the orb of fire, then the flame, fanned by the wind, rises high. As a result, fire and apāna reach prāṇa, which is hot by nature. The overheated prāṇa creates a blaze in the body, which heats the sleeping Kuṇḍalinī and wakes her up. Like a snake struck by a stick, she hisses and straightens herself. As if entering a snake-hole, she enters the Brahmā naḍi. Therefore, yogis should maintain the regular practice of mūla bandha. Gorakṣaśataka[11]
Iyengar defines Mūla Bandha as "A posture where the body from the anus to the navel is contracted and lifted up and towards the spine".[4] This is qualified in that the actual muscle contracted is not the sphincter muscle nor the muscle which cessates urination, but the muscle equidistant between the two.
Maehle defines it as "root lock" and further specifies that:
The root referred to here is the root of the spine, the pelvic floor or, more precisely, the centre of the pelvic floor, the perineum. The perineum is the muscular body between the anus and the genitals. By slightly contracting the pubo-coccygeal (PC) muscle, which goes from the pubic bone to the tail bone (coccyx), we create an energetic seal that locks prana into the body and so prevents it from leaking out at the base of the spine. Mula Bandha is said to move prana into the central channel, called sushumna, which is the subtle equivalent of the spine.[12]
Mūla Bandha is a primary Bandha in traditional yoga.[13] Iyengar likens the functionality of the Bandha and especially Mūla Bandha to "safety-valves which should be kept shut during the practice of kumbhakas".[3] He specifies the energetic prāṇas of Vāyus engaged through Mūla Bandha as: "...Apāna Vāyu (the prāṇa in the lower abdomen), whose course is downwards, is made to flow up to unite with Prāna Vāyu, which has its seat within the region of the chest."[3] He cautions that "Mūla Bandha should be attempted first in antara kumbhaka (retention after inhalation). The region of the lower abdomen between the navel and the anus is contracted towards the spine and pulled up to the diaphragm. He further states that "While practicing Mūla Bandha, the yogi attempts to reach the true source or mūla of creation."[3]
Uddiyana bandha[edit | edit source]
Uḍḍīyana bandha (Sanskrit: उड्डीयन बन्ध), also called abdominal lock or upward lifting lock, is the abdominal bandha described and employed in hatha yoga, in particular in the nauli purification. It involves, after having exhaled all the air out, pulling the abdomen under the rib cage by taking a false inhale while holding the breath and then releasing the abdomen after a pause. The process is repeated many times before letting the air into the lungs, resuming normal breath.[14][15]
Jalandhara bandha[edit | edit source]
Jalandhara bandha (Script error: The function "langx" does not exist., IAST: Jālandhara bandha[16][5]) is the chin bandha described and employed in Hatha Yoga.
Etymology[edit | edit source]
Jālandhara bandha comes from Script error: The function "langx" does not exist. Jāla, web[17] or net[18] and (Script error: The function "langx" does not exist.) dhara, "holding".[19]
Description[edit | edit source]
This bandha is performed by extending the neck and elevating the sternum (breastbone) before dropping the head so that the chin may rest on the chest. Meanwhile, the tongue pushes up against the palate in the mouth. [20]
See also[edit | edit source]
References[edit | edit source]
- ↑ Mallinson, James; Singleton, Mark (2017). Roots of Yoga. Penguin Books. pp. 230–231, 237–242. ISBN 978-0-241-25304-5. OCLC 928480104.
- ↑ Sanskrit text and English translation of the Pancham Sinh edition at sacred-texts.com (archive.org) pp. 95-127
- ↑ 3.0 3.1 3.2 3.3 3.4 Iyengar, 1976: pp.435–437
- ↑ 4.0 4.1 Iyengar, 1976: p.525
- ↑ 5.0 5.1 Monier-Williams 1964, p. 720.
- ↑ Maheshwarananda, Paramhans Swami (2000). "Maha Bandha". Yoga in daily Life - The System. Ibera Verlag - European University Press. p. 429. ISBN 3-85052-000-5.
- ↑ "Ashtanga Yoga Shala NYC - On Pranayama, Bandha and Drishti". Ashtangayogashala.net. Archived from the original on 26 November 2018. Retrieved 26 November 2018.
- ↑ Mallinson 2012, p.261
- ↑ Iyengar, 1976: p.515
- ↑ Iyengar, 1976: p.459
- ↑ Mallinson 2012, p. 269.
- ↑ Maehle, Gregor (2007). Ashtanga Yoga: Practice and Philosophy (Paperback). New World Library. ISBN 1-57731-606-1 & ISBN 978-1-57731-606-0, p.11
- ↑ Iyengar, 1976: p.435
- ↑ Uddiyana Bandha Archived 2020-02-06 at the Wayback Machine by Dr. Karl Nespor, in Yoga Magazine, a publication of Bihar School of Yoga
- ↑ How to do Uddiyana Bandha From Guy Powiecki from tradition Swami Kuvalayananda
- ↑ White 2011, p. 261.
- ↑ "SpokenSanskrit.de Entry: जाल". Retrieved 2012-03-24.
- ↑ Macdonell 2005, p. 99.
- ↑ "SpokenSanskrit.de Entry: धर". Retrieved 2012-03-24.
- ↑ Ramaswami 2005, p. 4.
Sources[edit | edit source]
- Iyengar, B. K. S. (1966, 1976). Light on Yoga, Thorsons.ISBN 1-85538-166-4
- Macdonell, Arthur (2005). A practical Sanskrit dictionary with transliteration, accentuation, and etymological analysis throughout. Oxford University Press.
- Maehle, Gregor (2007). Ashtanga Yoga: Practice and Philosophy, New World Library. ISBN 1-57731-606-1 & ISBN 978-1-57731-606-0
- Mallinson, James (2012). "The Original Gorakṣaśataka". In White, David Gordon (ed.). Yoga in Practice. Princeton University Press. ISBN 978-0691140858.
- Mallinson, James; Singleton, Mark (2017). Roots of Yoga. Penguin Books. ISBN 978-0-241-25304-5. OCLC 928480104.
- Monier-Williams, Monier (1964). A Sanskrit-English Dictionary: Etymologically and Philologically Arranged with special reference to cognate Indo-European languages. Oxford University Press (Print) and University of Cologne (Digitized). ISBN 978-8-12150-200-9.
- Ramaswami, Srivatsa (2005). The Complete Book of Vinyasa Yoga. Da Capo Press. ISBN 978-1-56924-402-9.
- White, David (2011). Yoga in Practice (Princeton Readings in Religions). Princeton University Press. ISBN 978-0691140865.