June Theme: B is for Bandha

Summertime!  It is getting lush and hot outside here in Baltimore and I am looking forward to diving into our June theme: Bandhas.  Just as we build a trellis outside for the lush summer tomatoes and snap pea vines to tendril and curl and unfurl around so too on the mat we will build an internal scaffolding through exploring the Bandhas to uplift clarify and support the range of movement possibility and articulation on the mat. Bandhas are energetic locks and lifts that support optimal lung capacity, manage internal pressure within the trunk, and concentrate actions of the deep core so we can radiate effortlessly and efficiently in the effort we put into the postures.  Bandhas are the subtle internal keys that unlock many secret passageways both to the physical elegance of the practice as well as the inner contemplative reservoirs for concentrating awareness and building a potent meditative abode. Bandhas guide us into more subtle internal bodily awareness and meditation.  In many ways activating the bandhas is what distinguishes yoga from more external forms of exercise that focus on an external task or a superficial muscle activation. Bandha work helps us locate deep postural muscles, build awareness of involuntary muscle structures, and move from the inner body.  Through exploring the bandhas, we can find lightness, learn to breathe properly, create space for more cleansing twists and breath retentions and cultivate  longer hang time in our inversions by weaving deep internal scaffolding for stability.  Bandhas can be applied as a bindu focal point of awareness, a subtle, esoteric journey of the attention to the inner body landmarks: center of the pelvic floor, apex of the thoracic diaphragm, vault of the hyoid bones.  Bandhas can be applied strong and become kriyas - cleansing activations like a plunger, a seal, a vacuum, a parachute, a damn, a net.  Come to discover the inner playground of your yoga practice this June with a deep dive into the Three main bandhas the first three weeks. Week 1 is Mula and we set our roots and get our groove back. Week 2 in Udiyanna and we cast it up and find our launch and our parachute. Week 3 is Jalandhara and we put a cork on our pranified efervescent bodies to absorb, retain, concentrate, and radiate.  June 27 I am out of town camping under the stars in West Virginia visiting my family’s favorite swimming holes and hiking paths, but I encourage you to come take class with my fabulous HIIT (high intensity interval training) teacher, Gabriella Waters, who is subbing for all you moon subscribers. She is amazing and you will not regret it. Her classes cultivate a really swell endorphin high.  The instructions I gave her were simply to make you all SWEAT. Her class is included in your Moon Membership for the month. I will also send out a 60 minute on-demand yoga practice for this week we will miss each other.

Bandha // Energetic Lock

Bandhas are the master keys to the yoga practice.  After grasping the physical postures we can start to shift our attention inward to the energetic locks and rediscover each pose anew.  Applying bandha directs energy and attention in the body in a healthy and vitalizing way.  In ancient Hatha Yoga and its sister science, Ayurveda, the three pillars of health were food, sleep, and sex.  These three bandhas create healthy digestion (Uddiyana), healthy sexual organs (Mula), and a peaceful relaxed mind (Jalandhara).

Week 1: Root Lock: Mula-Bandha

Lie down on your back with a bolster under the thighs. On the inhale breathe down to the pelvic floor sensing a softening and widening of the muscles between pubic bone and tailbone and the two sitting bones.  On the exhale, lift and engage the pelvic floor muscles in and up up up up up.  After several repetitions, work to articulate in a wave like action from the front to the back (pubic bone to tailbone as you squeeze in and up)

Benefits:

• Improves circulation to the reproductive organs

• Improves balance of suppleness and strength to the pelvic floor muscles

• Lift energy (Prana) from the base of the spine or Muladhara Chakra upwards

• Deeply grounding

• Improves Digestion and Elimination

Week 2: Upward Flying Lock: Uddiyana-Bandha

Stand with feet parallel to one another, knees bent, spine long, and hand on thighs with straight arms.  After a strong exhale breath, hold the breath and lift the low belly first in and then upwards, creating a traction in the lower back and a dramatic hollowing of the lower belly as it pulls in tight in a concave shape.  Hold as long as you comfortably can and when you need to inhale, first soften the belly and then release the energetic lock and breathe in.

Benefits:

• Stretches the Diaphragm

• Stimulates agni, digestive fire

• Massages and tones the digestive organs

• Energizes the body

• Decompresses the lumbar spine

Week 3: Throat Lock: Jalandhara-Bandha:  

Sit in easy pose, elevated on a block.  Lift the sternum and ribcage upward as you firm down through the hips.  The chin nestles into the groove between the collarbones.  This can be done with or without breath retention.

Benefits:

• Locks upward moving energy (prana vayu)

• Lifts, lengthens, and decompreses the spine 

• Stimulates the throat center and the thyroid gland

• Produces mental clarity and a meditative state