Some Beneficial Practice
Elqui Valley, Chile
JALANDHARA BANDHA
Jalan means ‘net’and dhara means ‘stream’ and so Jalandhara Bandha is the lock that controls the network of nadis in the neck. It is also commonly known as the ‘throat lock’. In Jalandhara Bandha, the neck and throat are contracted by placing the chin on the chest in the notch between the collar bones while sitting in any meditative posture with hands on knees.
Technique:
Inhale through both nostrils and then hold the breath while placing the chin on chest. Continue to hold for a few seconds before exhaling and lifting the head to the upright position.
Benefits:
This practice regulates the flow of blood and ‘prana’ to the heart, the glands of neck and head along with brain. All the diseases related with the glands of throat like tonsil, thyroid and parathyroid, pharynx and larynx are removed through regular practice.
Technique:
Inhale through both nostrils and then hold the breath while placing the chin on chest. Continue to hold for a few seconds before exhaling and lifting the head to the upright position.
Benefits:
This practice regulates the flow of blood and ‘prana’ to the heart, the glands of neck and head along with brain. All the diseases related with the glands of throat like tonsil, thyroid and parathyroid, pharynx and larynx are removed through regular practice.
VAJROLI /SAHAJALI MUDRA
This is a process of contracting genital organs (penis for male and clitoris, lower vaginal muscles and urethra for female).
Technique:
· Sit in any meditative posture comfortably with back and head straight, hands on knees and eyes closed.
· Concentrate on the genital organs and exhale by squeezing the abdominal muscles and contracting the pelvic diaphragm and the muscles of uro-genital triangle, which involve the muscles associated with the genitals and urethra, pulling this area upward (as if pulling the genital organ towards the naval).
· Hold the breath along with the contracted muscles for as long as you can.
· Then slowly release the contraction with slow inhalation.
· Repeat this 10 to 20 times at the initial stage. Increase the number of repetitions after a few weeks of practice.
Benefits:
This practice helps to keep the uro-genial and excretory systems healthy by stimulating pelvic nerves and toning up all the related organs. It helps to cure all types of menstrual problems, constipation, Prostatitis, and piles. It also helps to attain sexual control and remove some kind of sexual disorders. It activates Mooladhara Chakra and reverses the energy upward for spiritual development.
Contra-indications:
This should not practice without the guidance of an expert Yoga Teacher. Women during pregnancy and any body suffering from High blood pressure or Heart diseases can practice only with normal breathing under guidance of Yoga teacher; they should not hold the breath.
Technique:
· Sit in any meditative posture comfortably with back and head straight, hands on knees and eyes closed.
· Concentrate on the genital organs and exhale by squeezing the abdominal muscles and contracting the pelvic diaphragm and the muscles of uro-genital triangle, which involve the muscles associated with the genitals and urethra, pulling this area upward (as if pulling the genital organ towards the naval).
· Hold the breath along with the contracted muscles for as long as you can.
· Then slowly release the contraction with slow inhalation.
· Repeat this 10 to 20 times at the initial stage. Increase the number of repetitions after a few weeks of practice.
Benefits:
This practice helps to keep the uro-genial and excretory systems healthy by stimulating pelvic nerves and toning up all the related organs. It helps to cure all types of menstrual problems, constipation, Prostatitis, and piles. It also helps to attain sexual control and remove some kind of sexual disorders. It activates Mooladhara Chakra and reverses the energy upward for spiritual development.
Contra-indications:
This should not practice without the guidance of an expert Yoga Teacher. Women during pregnancy and any body suffering from High blood pressure or Heart diseases can practice only with normal breathing under guidance of Yoga teacher; they should not hold the breath.
MOOLA BANDHA
Moola means ‘root’ and so Moola Bandha means ‘Root Lock’. Mooladhara or Root Chakra is located in the perineum for male and cervix for female. The cervix is the lower, narrow portion of the uterus where it joins with the top end of the vagina. Sri Sankaracharya described Moolabandha as an important practice for Raja-Yogins in his great book Aparokshanubhiti, sutra – 114.
He said, “It should be adopted always since it is fit for Raja-Yogins”. He also included Moolabandha as one of the fifteen limbs of Yoga Sadhana in this book.
Technique:
· Sit in any meditative posture comfortably with back and head kept straight, hands on knees and eyes closed. Relax the whole body.
· Now bring the awareness on the Perennial or Cervix region.
· Exhale and contract this region by pulling up on the muscles of the pelvic floor, hold for few seconds and then relax as you inhale.
· Try to Contract the muscles of this area a little tighter.
· Continue to briefly contract and relax the perennial region. Repeat these minimum 10 to 15 rounds.
Benefits:
Mool Bandha mudra directly stimulates Mooladhara Chakra.
He said, “It should be adopted always since it is fit for Raja-Yogins”. He also included Moolabandha as one of the fifteen limbs of Yoga Sadhana in this book.
Technique:
· Sit in any meditative posture comfortably with back and head kept straight, hands on knees and eyes closed. Relax the whole body.
· Now bring the awareness on the Perennial or Cervix region.
· Exhale and contract this region by pulling up on the muscles of the pelvic floor, hold for few seconds and then relax as you inhale.
· Try to Contract the muscles of this area a little tighter.
· Continue to briefly contract and relax the perennial region. Repeat these minimum 10 to 15 rounds.
Benefits:
Mool Bandha mudra directly stimulates Mooladhara Chakra.
ASHWINI MUDRA
Ashwini means ‘horse’ and Ashwini Mudra is known as the ‘horse gesture’. For horses and other animals, the muscles of the pelvic diaphragm are naturally and strongly pulled inward and upward as soon as the bowel is dropped as a way to cleanse the anal canal. This is what we need to do when we practice Ashwini Mudra that is to pull the pelvic diaphragm muscles inward and upward along with the Anal muscles (sphincters). According to Yoga Shastra, if the anal canal is not properly cleaned, then the ‘Apana Vayu’, one aspect of ‘Prana’ which involves in functioning of nutrition and excretion, can not work properly.
Technique:
· Sit in any meditative posture with comfort, back and head straight, hands on knees and eyes closed. · Concentrate on the anus or anal canal, exhale and contract the pelvic diaphragm along with the sphincter muscles, pulling this area inward and upward (as if the rectum area towards the naval). The gluteus muscles are also pulled up during this time.
· Hold the breath along with the contracted muscles for as long as you can.
· Then slowly release the contraction with slow exhalation.
· Repeat this for 10 to 20 times at the initial stage. Increase the number of repetitions after a few weeks of practice.
Benefits:
This practice cleanses the anus and anal canal, helps keep this area healthy and removes constipation and piles. Anus is the place for Apana Vayu. It works for the nutrition and excretion and helps in respiration of Prana. All this functions improve by the practice of Ashwini Mudra. It also helps to activate Mooladhara Chakra and reverses the energy upward for spiritual development.
Contra-indications:
This mudra should not practice without the guidance of an expert Yoga Teacher. Women during pregnancy and any body suffering from High blood pressure or Heart diseases can practice only with normal breathing under guidance of Yoga teacher; they should not hold the breath.
Technique:
· Sit in any meditative posture with comfort, back and head straight, hands on knees and eyes closed. · Concentrate on the anus or anal canal, exhale and contract the pelvic diaphragm along with the sphincter muscles, pulling this area inward and upward (as if the rectum area towards the naval). The gluteus muscles are also pulled up during this time.
· Hold the breath along with the contracted muscles for as long as you can.
· Then slowly release the contraction with slow exhalation.
· Repeat this for 10 to 20 times at the initial stage. Increase the number of repetitions after a few weeks of practice.
Benefits:
This practice cleanses the anus and anal canal, helps keep this area healthy and removes constipation and piles. Anus is the place for Apana Vayu. It works for the nutrition and excretion and helps in respiration of Prana. All this functions improve by the practice of Ashwini Mudra. It also helps to activate Mooladhara Chakra and reverses the energy upward for spiritual development.
Contra-indications:
This mudra should not practice without the guidance of an expert Yoga Teacher. Women during pregnancy and any body suffering from High blood pressure or Heart diseases can practice only with normal breathing under guidance of Yoga teacher; they should not hold the breath.
UDDIYANA BANDHA
Please visit this YouTube link to see Uddiyana Bandha: http://www.youtube.com/user/Yogacharyatonmoy#p/u/5/yyetwWUBkW4
Uddiyana means ‘flying up’ and so Uddiyana Bandha means the ‘upward flying’ lock or is commonly known as the ‘abdominal lock’. In this process, the diaphragm is lifted up to the thorax by creating a vacuum in the chest after complete exhalation, thereby pulling all the abdominal organs upward and abdominal wall back towards the spine.
Technique:
· For beginners, stand in Tadasana with legs one foot apart.
· Bend the trunk slightly forward with the knees slightly bent place the palms on the middle part of the thighs.
· Inhale and then exhale forcefully and completely, press down on the thighs firmly by the hands and pull the entire abdominal region towards spine. Pull inward and then slightly upward.
· Hold the breath and do not inhale. Be careful that no air enters. Straighten the body a little by pressing the palms down.
· Hold the breath according to one’s ability.
· Then inhale, and slowly release the abdominal muscles and return to the upright position.
· Relax in Standing Relaxation Posture for a few seconds.
· Repeat 5 to 10 times at the initial stage. Increase the number after a few weeks of practice.
· Advanced Yoga students can practice this in Padmasana.
Benefits:
This practice massages and tones the abdominal muscles, stimulates the associates nerves, strengthens all the abdominal organs, increases digestive fire, and removes constipation, indigestion, diabetes; enlarged liver and spleen, depression, dullness and lethargy.
Contra-indications:
It should be practiced under expert Yoga Teacher.Women during pregnancy should not practice Uddiyana Bandha. Any body suffering from High blood pressure or Heart diseases, Colitis, Ulcer of stomach or intestine and Hernia should not practice Uddiyana Bandha.
Uddiyana means ‘flying up’ and so Uddiyana Bandha means the ‘upward flying’ lock or is commonly known as the ‘abdominal lock’. In this process, the diaphragm is lifted up to the thorax by creating a vacuum in the chest after complete exhalation, thereby pulling all the abdominal organs upward and abdominal wall back towards the spine.
Technique:
· For beginners, stand in Tadasana with legs one foot apart.
· Bend the trunk slightly forward with the knees slightly bent place the palms on the middle part of the thighs.
· Inhale and then exhale forcefully and completely, press down on the thighs firmly by the hands and pull the entire abdominal region towards spine. Pull inward and then slightly upward.
· Hold the breath and do not inhale. Be careful that no air enters. Straighten the body a little by pressing the palms down.
· Hold the breath according to one’s ability.
· Then inhale, and slowly release the abdominal muscles and return to the upright position.
· Relax in Standing Relaxation Posture for a few seconds.
· Repeat 5 to 10 times at the initial stage. Increase the number after a few weeks of practice.
· Advanced Yoga students can practice this in Padmasana.
Benefits:
This practice massages and tones the abdominal muscles, stimulates the associates nerves, strengthens all the abdominal organs, increases digestive fire, and removes constipation, indigestion, diabetes; enlarged liver and spleen, depression, dullness and lethargy.
Contra-indications:
It should be practiced under expert Yoga Teacher.Women during pregnancy should not practice Uddiyana Bandha. Any body suffering from High blood pressure or Heart diseases, Colitis, Ulcer of stomach or intestine and Hernia should not practice Uddiyana Bandha.
BANDHA –THROY – YOGA
Bandha-Throy-Yoga combines the practice of all three bandhas at the same time. One should master the individual bandhas first before practicing this.
Benefits:
All the benefits of the three bandhas.
Technique:
After complete exhalation one should perform Jalandhara Bandha by placing the chin on the chest and then pulling the abdominal muscles towards spine and pulling up the ‘root’. The entire lower abdominal area between the anus and the navel should be contracted, pulled back to the spine and also lifted upward to the diaphragm.
Benefits:
All the benefits of the three bandhas.
Technique:
After complete exhalation one should perform Jalandhara Bandha by placing the chin on the chest and then pulling the abdominal muscles towards spine and pulling up the ‘root’. The entire lower abdominal area between the anus and the navel should be contracted, pulled back to the spine and also lifted upward to the diaphragm.
AGNISAR DHAUTI
Before practicing Agnisar, one should first master Uddiyana Bandha. Please visit this YouTube link to see Agnisara Dhauti:
http://www.youtube.com/user/Yogacharyatonmoy#p/u/3/jTT6KWt2D0o
Technique:
· Be in any sitting or standing posture, perform Uddiyana Bandha and pull the abdominal wall repeatedly towards spine for as many times as you can.
· Take a rest for a few seconds and then repeat. According to your ability, you should be able to pull the abdominal walls 10 to 50 times following a single exhalation.
Benefits:
This practice improves blood circulation to the entire abdominal area, strengthening all the organs inside the abdominal cavity as well as those in the trunk area.
http://www.youtube.com/user/Yogacharyatonmoy#p/u/3/jTT6KWt2D0o
Technique:
· Be in any sitting or standing posture, perform Uddiyana Bandha and pull the abdominal wall repeatedly towards spine for as many times as you can.
· Take a rest for a few seconds and then repeat. According to your ability, you should be able to pull the abdominal walls 10 to 50 times following a single exhalation.
Benefits:
This practice improves blood circulation to the entire abdominal area, strengthening all the organs inside the abdominal cavity as well as those in the trunk area.
SAHAJA AGNISAR DHAUTI
Agnisar Dhauti is not applicable for the beginners’ student or patient. Therefore, the Sahaja (means easy) Agnisar Dhauti is developed by Guruji Shri Janakinath Bramhachari to provide the benefits of the main kriya by this easier practice.
Technique:
· Sit in any meditative posture with comfort, back and head straight.
· Place both thumb by the side of the abdomen and other four fingers together over the abdomen face to face, just above the navel.
· Now press gently on the abdominal with all the fingers keeping them together while exhaling and after complete exhalation hold the pressure of the fingers on abdominal for 3 to 4 seconds. Then release the pressure while inhaling.
· Repeat the action 10 to 15 times at a stretch and take rest for 1 minute. Do this kriya for the second times.
Benefits:
This practice improves blood circulation to the entire abdominal area, especially on Pancreas so very good to increase supply of blood and supply of oxygen around this area. It helps to cure diabetes and activates Manipura Chakra.Contra-indications: Any one can practice except pregnant women.
Technique:
· Sit in any meditative posture with comfort, back and head straight.
· Place both thumb by the side of the abdomen and other four fingers together over the abdomen face to face, just above the navel.
· Now press gently on the abdominal with all the fingers keeping them together while exhaling and after complete exhalation hold the pressure of the fingers on abdominal for 3 to 4 seconds. Then release the pressure while inhaling.
· Repeat the action 10 to 15 times at a stretch and take rest for 1 minute. Do this kriya for the second times.
Benefits:
This practice improves blood circulation to the entire abdominal area, especially on Pancreas so very good to increase supply of blood and supply of oxygen around this area. It helps to cure diabetes and activates Manipura Chakra.Contra-indications: Any one can practice except pregnant women.
NAULI
Nauli refers to the churning of the abdominal muscle externally.
Technique:
During Uddiyana Bandha, bend a little forward and with the help of the palms pressing on the thighs, push the abdominal muscles to the point just above the pelvic bone in the midline where the two recti (paired rectus abdominis muscles) originate.
· The pressure will bring out the recti muscle forward. Hold the position for a few seconds, then inhale, straighten up and repeat.
Benefits:
This practice strengthens the recti and all the organs inside the abdominal cavity. Benefits from Uddiyana and Agnisar can also be achieved in this practice.
Technique:
During Uddiyana Bandha, bend a little forward and with the help of the palms pressing on the thighs, push the abdominal muscles to the point just above the pelvic bone in the midline where the two recti (paired rectus abdominis muscles) originate.
· The pressure will bring out the recti muscle forward. Hold the position for a few seconds, then inhale, straighten up and repeat.
Benefits:
This practice strengthens the recti and all the organs inside the abdominal cavity. Benefits from Uddiyana and Agnisar can also be achieved in this practice.
VAMA NAULI
VAMA NAULI & DAKSHINA NAULI
When holding, if one increases the pressure on the right thigh by pressing the right hand down more firmly, then the Nauli will move to the right side, which is known as Dakshina Nauli, this what you are contracting the left side muscles and allowing the right side free . |
BAMA NAULI
If the pressure on left thigh increases, the Nauli will come to the left side, which is known as Bama Nauli, here you are contractingthe right side of the abdomen and allowing the left side free.
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NAULI ROLLING
By practicing Vama & Dakshina Nauli gradually, one will understand how to contract the muscles of the central, left and right sides of the abdomen and how they move from side to side. This is the stage, where one can see the abdominal muscles only in the central, right or the left side. After few weeks practice one can go for Nouli Rolling or Churning.
Please visit this link to see Nauli Rolling:
http://www.youtube.com/user/Yogacharyatonmoy#p/u/4/ah-ORfGHE5c
Technique: Perform Nouli Madhyama, Keep the muscles in the centre. Now very slowly bring it to the right side and then to left side in a circular way. Do this several times from the right to left side and then do it in a reverse way from the left to right side. One should turn the muscles always with a circular motion and very slowly. In advance stage of practice one can do it faster; but the benefits of this Kriya can be achieved, when you do it very slowly and gradually.
Please visit this link to see Nauli Rolling:
http://www.youtube.com/user/Yogacharyatonmoy#p/u/4/ah-ORfGHE5c
Technique: Perform Nouli Madhyama, Keep the muscles in the centre. Now very slowly bring it to the right side and then to left side in a circular way. Do this several times from the right to left side and then do it in a reverse way from the left to right side. One should turn the muscles always with a circular motion and very slowly. In advance stage of practice one can do it faster; but the benefits of this Kriya can be achieved, when you do it very slowly and gradually.
