The Importance of Bandhas: Jalandhara Bandha / Throat Lock

Bandhas, or energy locks, are used in yoga to control the flow of prana(energy) in our body. In Jalandhara Bandha, throat lock, the deep flexor muscles of the neck are also engaged.

At the front of our neck, closest to the spine, lie two very important muscles: longus coli, and longus capitus. In people with whiplash or neck pain, it has been found that these muscles are under active and weak. These muscles have a stabilizing role in the cervical spine and help maintain the curve of the neck. Research has shown that strengthening these muscles can significantly decrease neck pain in sufferers.

To activate the deep neck flexors, and jalandhara bandha, lie on your back with a small towel rolled and placed in the curve of your neck. Slowly begin to make a double chin, pressing the curve of your neck back into the towel. You want to keep the big Sternocleidomastoid muscles (SCM) of the superficial neck relaxed. You should feel a deep contraction of your neck muscles near the throat. Hold for 10 seconds, and repeat.

Maha Bandha
An excellent asana, or posture, to practice all the bandhas is Dandasana or staff pose. When all the bandhas are active at once, it is known as Maha Bandha, or Big Lock. Sitting on the floor with both legs extended, feet flexed, engage mula bandha (see below) lifting the muscles of the pelvic floor. With a long side body, engage uddiyana bandha (see below) by tucking the lower belly in and up. Next, lengthen the back of the neck and subtly tuck the chin, engaging jalandhara bandha.

Breath normally with your drishti, or gaze, at the big toes, and enjoy a strong and stable spine.

The Importance of Bandhas: Uddiyana Bandha / Abdominal Lock

Bandhas in yoga are traditionally used to stop the prana, or energy, within our body from escaping. These ancient practices also correspond to stabilizing muscles of the spine.

In uddiyana bandha, abdominal lock, the transversus abdominis muscle is becoming active. This muscle acts as a girdle for the lumbar spine, wrapping around the lower torso in a thick band at the front, and attaching into the stabilizing connective tissue of the lower back. In the style of uddiyana bandha used when practicing poses, yogis draw the belly button in and up, flattening the lower abdomen.

In one study of individuals who suffered their first episode of low back pain, training in the use of transversus abdominis significantly reduced the recurrence of low back discomfort. In other studies, the transversus abdominis was dysfunctional in those individuals with low back pain. Training in the use of uddiyana bandha can be very important in preventing and recovering from low back pain.

To find uddiyana bandha, lie on your back with knees bent, hands gently resting at your pelvic bones (Anterior superior iliac spine) so that your fingers can feel your lower belly. Draw your belly button in towards the spine and slightly up, so that your lower belly flattens. Try to keep your larger abdominal muscle (rectus abdominis) relaxed. Breath normally while keeping your lower belly contracted.

Next you can take your bandha into your practice, moving naturally while keeping a slight contraction in the lower belly. Your low back will thank you for it.

The importance of Bandhas: Mula Bandha / Root Lock

Mula Bandha

A common practice in yoga is the use of bandhas, or energy locks. This practice is traditionally used to contain the flow of prana or energy in the body. In mula bandha, root lock, yogis bring attention to the pelvic floor, gently lifting and activating the muscles deep within the pelvis (levator ani, which includes pubococygeus and illiococygeus, and cocygeus). This same action works as a stabilizing mechanism for the sacroiliac joints of the pelvis at the base of the spine. This is particularly the case in women.

Using mula bhanda is especially important when we move into twists, forward bends, or poses where we have an assymetry in our pelvis. This action will prevent any shearing force to be transferred to our vulnerable Sacroiliac joints.

Finding You Root

To activate mula bandha, the muscles of the pelvic floor that bring stability to the lower back, find a comfortable position sitting in a chair or on the floor. Begin by establishing slow, steady, deep breaths. Bring your attention to the muscles you would use to stop the flow of urine. Gently contract these muscles, feeling a lift deep within your pelvis. Contract and relax, repeating this action a few times. Now maintaining this gentle contraction, take slow deep breaths in and out.

Asana Anatomy: Downward Facing Dog Part II

The following is a continuation of an article I wrote for my yogaonline.com

In a previous post, we discussed the foundation of downward dog, actions of the upper body and the core. Let's continue, looking at the actions of the lower body.

Lower Body
As the hips move up and back, imagine an inward spiral of the groin muscles. Keeping that inward rotation, gently tuck the tailbone under, aiding the engagement of the transversus abdominus. The adductor muscles of the inner thighs move towards each other, as if holding a block between the thighs. Lengthen from the attachment of the hamstrings at the sitting bone, all the way through the gastroc and soleus muscles of the calves. There is a co-ordinated opposite action here of active lengthening through the calves, countered by the active dorsi flexion of the foot by the tibialis anterior on the front of the shin.

Benefits & Considerations
Downward dog requires a lot of openness through the chest and shoulders. If you are unable to raise your arms to at least the level of your face, you should consider one of the variations below.

· Childs pose / Balasana: Sitting back on your heels, stretch your arms out in front of you. Use the same action of the arms as above, but childs pose allows you to control the influence of gravity without over extending at the shoulders
· Modified Downward dog at the wall: Stand in front of the wall with your hands on the wall, shoulder width, slightly below shoulder height. Keeping your feet hip distance, slowly back away from the wall, using the same principles of alignment as above but slowly moving into an open chest and shoulder girdle.

If you are unable to correct a pinching sensation in the front of your shoulder, it is possible you may have impingement in your shoulder joint and should consult a health practitioner familiar with yoga.
Conversely, because downward dog requires this level of openness through the shoulders it can be a great shoulder and chest opener. It is important that we do not sag into the anatomy however. We must keep the active actions in the shoulders, then once aligned, open to the pose. Downward dog can also be a source of relief for people with mid-back or lower back pain. The muscles that attach from the skull to the pelvis, the erector spinae group, are lengthened actively. In addition, with the arms overhead in this position, the lattisimus dorsi muscles, attaching from the ribs and fascia of the lower spine into to the arms, are lengthened.

Now Breathe
Downward dog is foundational pose that brings us back to our centre. It can act as our home base, where we check in with our alignment in a very active and functional way. There are few poses more powerful than a well-aligned downward dog that is fueled by a steady flow of breath.