Unlocking Maha Bandha (The Great Lock)
Gain the benefits of all three interior locks with Maha Bandha…
If you’ve been doing yoga for a while, you may have heard of the three principal bandhas. The bandhas are known as internal locks, as they involve holding or “locking” various areas of the body in order to control energy flow, improve focus, and more. Ancient yoga philosophers used to say that when you master the locks, you master your yoga – and your life.
Mastering the bandhas can take time, but it is well worth it! It can help to improve your asana practice, breath control, energy flow, focus, and concentration. Regular practice of the bandhas is also believed to help regulate your internal bodily systems, including hormones, metabolism, digestion, and more.
Keep in mind that you should not practice the bandhas while pregnant.
We’ve already covered the 3 major bandhas in previous posts, so click the links below to learn more about how to master each one. In this post, we’ll be discussing the benefits of each bandha, and then putting them all together to learn Maha Bandha – also known as The Great Lock.
1.) Mula Bandha
In Sanskrit mula means root, and thus Mula Bandha is the Root Lock…
…Think of it as the lock that allows your energy to flow up, not down and out. If your energy is forced to flow up, and stay inside you, for that matter, it will grow exponentially, leaving you with that amazing feeling of ‘floating’ as you walk out of class. It will also allow you to float IN class, as an engaged Mula Bandha allows you to be lighter on your limbs, and thus lighter on your mat… In a more physiological sense, Mula Bandha stimulates the pelvic nerves, the genital system, the endocrine system, and the excretory system. It has also been shown to relieve constipation and depression.
2.) Uddiyana Bandha
Moving up from Mula Bandha we have the second bandha, Uddiyana. In Sanskrit, uddiyana means to fly up, or to rise up. This ‘flying up lock’ is thus all about your insides flying upwards, intangibly meaning your energy, tangibly meaning your diaphragm, stomach, and abdominal organs…
…Uddiyana Bandha can be one of the most transformative aspects of your yoga practice, especially as you get more advanced. It moves the energy upwards with much more force than Mula Bandha, thus allowing you to invert and jump more easily, as well as float forward and back more lightly, and twist more deeply. Because the abdominal wall is pressing the organs and tissues of the abdominal cavity backward, Uddiyana Bandha creates a soft massage for the deeper internal muscles of the lower back.
In a more day-to-day sense, Uddiyana Bandha is the ultimate remedy for abdominal and stomach ailments, from constipation to indigestion. It stimulates your digestive juices, thus increasing your metabolism, and tones your overworked abdominal organs. It also balances the adrenal system, relieving stress, lethargy, and tension. And best of all, it is the surefire way to get flat washboard abs without ever doing any crunches.
3.) Jalandhara Bandha
In Sanskrit jal means throat, jalan means net, and dharan means stream or flow. Thus in the most basic sense, Jalandhara Bandha can be considered the throat lock that controls the flow of energy in the nerves and blood vessels of the neck…
…Unlike the first two, Jalandhara Bandha is normally performed in combination with specific breathing practices, and is rarely done on its own. That said, it is immensely powerful, as it compresses the sinuses on the main arteries of the neck and in doing so helps regulate the circulatory and respiratory systems. The pressure on the throat helps to balance the thyroid and metabolism. And if no one is looking at you at work, engage Jalandhara Bandha as an instant trigger for mental relaxation as well as stress and anger relief.
Maha Bandha (The Great Lock)
This the big Kahuna. Maha in Sanskrit means great, and Maha Bandha is the combination of all three aforementioned bandhas.
Sit in a comfortable seat, on your shins or cross-legged, with palms of the hands on the thighs or knees. Inhale fully through your nose, and exhale completely through your nose. Squeeze squeeze squeeze until every last drop is out. Without inhaling engage Mula Bandha, then find Uddiyana Bandha. Inhale a tiny bit and lift your chest, and from there engage Jalandhara Bandha.
Retain, pressing your palms down, as long as possible. When you have had enough, lift your head, inhale fully, and release all the bandhas.
Maha Bandha gives you the benefits of all three bandhas and regulates the entire endocrine system. And as an added plus, it makes you a much better swimmer, runner, and of course Little Mermaid impersonator!
Learn more at MindBodyGreen.com…