Bandhas: The Keys to Core Support
The bandhas are integral to any asana practice; however, they are infrequently taught and are often covered in a shroud of mystery. The bandhas can function as a natural reflexive instinct of the body thereby reducing the work of the more superficial musculature. Use of the bandhas within a practice can greatly reduce injury risk and improve effectiveness of practice.
Example Workshop Schedule
1-2 Hours: Lecture and practice of mula bandha in the context of public yoga classes. The basic musculature of the pelvic floor and simple activation techniques are taught. Students are guided through an exploratory practice of postures that naturally create mula bandha activation. Benefits and risks of mula bandha are discussed.
1-2 Hours: Lecture and practice of uddiyana bandha in the context of public yoga classes. Special attention is paid to the deep core muscles and their reflexive behaviors. Students are guided through an exploratory practice of postures that naturally create uddiyana bandha activation. Benefits, risks and dysfunction of uddiyana bandha are covered.
1-2 Hours: Lecture and practice concerning jalindhara bandha. The support of the throat is often coupled with the support of the lumbar region. Postures that generate a natural activation of both are practiced and discussed. Postures that require extreme extension of the cervical spine are also addressed. Benefits, risks and musculature of jalindhara bandha are covered.
Facilitated Discussion: Bandhas basics
Lecture and Practice:
Three major bandhas
- Mula Bandha: pelvic floor
- Uddiyana Bandha: core
- Jalindhara Bandha: throat