According to the Yoga Sutra, there are three locks in human body, namely throat lock, abdomen lock and root lock.
In practice, if you can control and extend the time of these three locks, you will not be afraid of death.
Yoga bandha is a kind of blocking method in yoga (Sanskrit Bandha, transliteration Banda), which means “restraint and control, blocking and sealing”.
It is one of the unique practice methods of yoga, with the meaning of contraction and restraint.
By practicing the method of bandaging, we can bandaging and control some organs or parts of the body, so as to help gather breath energy scattered throughout the body, concentrate and control it, so as to generate more human energy and make the body use its body more effectively.
In yoga, there are three common bandaging methods: jaw bandaging (throat contraction), abdomen bandaging (abdominal adduction) and perineum bandaging (pelvic floor muscle contraction).
The big bandaging method is the simultaneous operation of three bandaging methods.
Master Iyengar once mentioned in the Light of Yoga: “When the breath runs in the body of a yogi through breathing control practice, it is necessary for him to use the bandaging method to prevent the energy from being distributed, and to send the energy to the right place without endangering others”.
This shows the importance of bandha in yoga practice.
Today we will talk about the practice methods and benefits of these three bandaging methods.
01 Squeeze out the “double chin”: Jalandhara Bandha, which is often called throat lock, requires the chin to be pressed tightly against the chest, just like you deliberately make a “double chin”.
There are two kinds of chin retraction methods: sitting posture and standing posture.
They can be practiced as part of lotus sitting or perfect sitting, or they can be practiced alone.
How to do jaw retraction and jaw retraction is the first method that yoga practitioners should master.
Different from the other two kinds of bandaging methods, jaw bandaging generally needs to be practiced with specific breathing methods.
This kind of exercise is very powerful.
It can improve the circulation and respiratory system, help thyroid secretion and metabolism, and also relax the brain and relieve physical and mental tension by compressing the main arteries at the sinuses and neck.
➀➀➀➀➀➀➀➀、➀➀➀➀➀➀➀➀、➀➀、➀、; ➁ clasp your knees with palms downward, close your eyes, and relax your whole body; Raise your chest, extend your neck, and slowly lower your head; ➃➃➃➃➃➃➃➃、➃➃➃➃➃➃➃➃、➃; Keep the neck and throat muscles soft and the temples relaxed; When exiting, slowly lift your chin, take a deep breath, and then exhale.
Beginners can clip a piece of cloth between the collarbone and chin.
During the practice, pay attention to lifting the chest instead of lowering the chin, so as to release the pressure of the throat.
02 Show off the small waist: Abdominal bandaging is the most dynamic bandaging among all bandaging methods.
Uddiyana in UddiyanaBandha, which means to lift up and fly up, accurately describes the feeling of the abdomen pulling upward during the practice of abdominal constriction.
Abdominal retraction and bandaging can burn the whole abdomen, massage, recuperate and clean abdominal organs, and make internal organs healthier.
How to practice the belly bandaging method, standing in the “Shuoshan” style, with feet as wide as hips apart and knees slightly bent; ➁➁➁➁➁➁➁➁➁➁➁ lean forward, slightly bend elbows, and support them in front of thighs; ➂ Support the body with both arms, relax the abdomen, and slightly lower the head; ➃➃➃➃➃➃➃➃、➃➃➃➃➃➃➃➃➃➃; ➄ Blow air through nostrils for 2-5 times to ensure the air evacuation of the whole lung; ➅➅➅➅➅➅➅➅➅➅➅➅➅➅ Keep the state of holding your breath outside, and contract the abdominal muscles inward and; ➆ The spine is extended upward, and the abdominal organs are close to the spine; When restoring, first relax the abdomen, and do not move the head and neck; ⑨ Stand upright and raise your head, adjust your breathing for 3-5 times; ⑩ Repeat 6-8 groups at most.
The advantages of practicing abdominal bandaging.
When practicing abdominal bandaging, the diaphragm will be pulled upward.
This exercise has the effect of strengthening the abdominal muscles and diaphragm.
Not only that, this exercise will also create space for abdominal organs, massage abdominal organs, and improve digestion.
It can also stimulate the intestines, relieve constipation, and purify toxins in the digestive tract.
At the same time, it can also stimulate the blood circulation of the abdomen and the blood supply of the brain, which is a good way to relieve irritability.
03 The secret of rejuvenation: the perineum bandha, also known as the root lock.
The perineal bandaging method is difficult to master, and the biggest difficulty is to find the position of root lock.
Here is a good way to quickly find the position of the root lock.
That is, imagine that you are in a hurry to urinate, but you are holding it.
What muscles must be used to hold it? Then, the muscles used to hold urine are the positions of perineum bandaging.
How to do perineal bandaging? Sit well, and put your heel against the perineum to make it feel squeezed; Keep your head, neck and back straight, and keep your knees on the ground; Close your eyes and relax your whole body; Take a deep breath, keep the internal breath holding state, and start the perineum bandaging; ➄ Contraction of the muscles from anus, perineum, genital organs to the lower abdomen; ➅ Lean back to the spine and lift vertically towards the navel; ➆ Slowly relax the muscles in the perineum, and then restore natural respiration; ➇ It can be repeated for 10 times; Benefits of practicing perineum bandaging.
Practicing perineum bandaging is beneficial to the body, mind and spirit.
Perineal bandaging can strengthen the excretory organs and is very effective in preventing or reducing urinary incontinence.
It can promote the contraction of the birth canal after delivery, activate the pelvic nerves, and is beneficial to chronic pelvic infection and other diseases.
It can stimulate and promote the central and sympathetic nerves, strengthen the anal sphincter, and relieve hemorrhoids, constipation and other symptoms.
It also has a significant effect on the treatment of psychological diseases and can reduce psychological depression.
Long term correct practice can increase sexual endurance..