A yoga sequence with bandhas, specific exercises explained step by step

A YOGA SEQUENCE WITH BANDHAS

After speaking about Bandhas, Let us now see now how to apply them to practice.

The bandhas are a fundamental part in the practice of the positions; they are indeed necessary for their correct execution, in certain advanced postures they are the only chance of success of the same. The bandhas in fact determine rooting, stability, balance, elevation and very important, more space in the postures: in fact they release the body from compression, lighten it and determine broader and controlled movements as well as more openness in the positions thereof, even when the positions themselves appear physically closed.

– Chaturanga Dandasana (Four-limbed staff pose)
This position rests exclusively on the hands and feet; your hands are at the level of the chest and your feet are resting on the fingers, the rest of the body is parallel to the floor. This position requires a lot of practice and is fully supported by muscle contractions and not by strength. For beginners it is recommended to support the body on the ground and not to try to achieve this state since it is so difficult and laborious, hence it would create unnecessary compensation as for example : arching of the back, lifting of the buttocks or contraction of the trapezium with lifting of the shoulders.

– Adho Mukha Svanasana (position of the downward dog)
The support is on hands and feet parallel, stuck to the floor. The position draws much the shape of a triangle. It is the best position to work on the uddiyana bandha, the one in which it can be perceived clearly. The position of the head that goes towards the sternum, helps us to see the cavity at the height of the abdominal region which, from under the diaphragm up to the pubis, is completely sucked towards the inside. The Uddiyana bandha must not present any muscle tension.

– Padangusthasana (Big toe pose)
Resting on your feet parallel, bend forward and with the index and middle finger grab your big toes. Your outstretched arms and head raised give the necessary space for muscle contraction, especially uddiyana bandha. Moola bandha is always active.

– Utthita Hasta Padangusthasana Parsvasahita (Extended hand-to-big-toe pose)

In the position the left leg is raised first and the big toe of the left foot is held with the index and middle finger of the right hand. After some breathes the leg is moved sideways. These are the poses in which the we can experience best how the only use of the bandhas determine the success of the execution. The centre that is formed with the practice of uddiyana and moola bandha is what allows balance, hence the possibility to bring the leg up and outwards. In Utthita Hasta Padangusthasana it may be required to bend the chest forward which must be straight and in line with the shoulders. In Parsvasahita instead the chest is raised, hence forming a straight line with the leg on the ground.

– Dandasana (Staff pose)
Let us start with our legs extended and chest fully erected, put your hands on the ground to the height of your sides. The shoulders move downwards and chest and shoulder blades open outwards. This asana which seems easy, requires, in reality, a very deep level of understanding and listening, where the practice of muscular contractions becomes rather fundamental. Moola and uddiyana bandha hold the chest erect, the spine stretches and all movement is directed upwards: This eases the pressure between the vertebrae and creates a space for a long and deep breathing. The arms may be more or less flexed with the hands pressing on the ground by facilitating the thrust of the chest upwards; it is important that the shoulders are relaxed and well expanded. The legs are active and the feet forming a sosrt of.

– Marichyasana C (pose dedicated to the sage Marichi)

Begin by bending the right leg and bring the sole of your foot on the ground to the height of the gluteus. The buttocks are tight to the floor. Rotate the torso to the right and turn your left arm around your knee and with your hand grab the other hand. It is a torsion whose effectiveness is given from the joining of the hands forbidding to fall out of this position. Moola and uddiyana bandha straighten the chest upwards, creating space in the area of the abdomen and hence allow the movement. The bandhas form the pivot around which the torsion occurs and facilitate the opening of the chest, which allows the arms, elongated in the two opposite directions, to meet this is why they are fundamental.

– Baddha Konasana (Cobbler pose)

Bring your feet towards the pubis and with your hands try to open them as much as possible. Your knees fall to the ground, the chest is straight and the shoulders low, the chest and shoulder blades must be towards the outside. It is an intense opening position, where the contribution of Moola and uddiyana bandha, which push the bust upwards, facilitate the lowering of the knees on the ground.

– Urdhva Mukha Paschimottanasana (Upward-facing intense west stretch)
Lie down on the ground, bring your legs behind your head. Your hands grab your feet and with a deep inhalation you lift yourself up. The ischium must be well rooted to the floor and your legs stretched out upwards. The upward movement occurs thanks to the muscular contractions. The bandhas, indeed, allow to find the balance point on the ischium and keep it stable, helping the opening of the chest and the subsequent elongation of the torso towards.