Uddiyana Bandha

       

.     Focus on the Manipura chakra

·        Completely exhale and hold the breath out

·        Repeat 3-5 rounds

Completely exhale and hold the breath out. Place the hands on the knees, raise the shoulders and tilt the body forward slightly, keeping the back straight (To practice this bandha standing separate the legs a little and bend the knees slightly). Concentrate on the Manipura chakra, pull the abdominal muscles in and up into the abdominal cavity as far as possible. Hold the position as long as comfortable. Release the muscular tension and return to the starting position with a deep inhalation. Breathing normally remain for some time in this position

Benefits – Activate the Manipura chakra and solar plexus. Stimulates intestinal activity and helps relieve constipation. Stimulates the pancreas and is helpful for diabetes. Strengthens the immune system. Balances the mind, soothes irritability and anger and dispels a depressive mood.

Mula Bandha

       

.     Focus on the Muludhara chakra

·        Inhale deeply and hold your breath

·        Repeat 3-5 rounds

Inhale deeply and hold the breath. Place the hands on the knees, raise the shoulders and tilt the upper body slightly forward. Concentrate on the Muludhara chakra and firmly contract the anal muscles. Hold the muscular contraction and the breath as long as possible and comfortable with a long exhalation return to the starting position. Breathing normally remain in this position for some time.

Benefits – strengthens the pelvic floor, relieves haemorrhoids and congestion in the pelvic area. Calms the autonomic nervous system, calms and relaxes the mind. On the spiritual level Mula Bandha activates and purifies the Muludhara chakra. It awakens dormant consciousness and the Kundalini Shakti

Jalandhara Bandha – chin Lock

       

.     Focus on the Vishuddhi chakra (Throat chakra)

·        Inhale deeply and hold the breath

·        Repeat 3-5 rounds

Inhale deeply and hold the breath. Place the hands on the knees, life the shoulders and tilt the body forward slightly, keeping the back straight. Press the chin firmly against the chest or between collarbones so that the windpipe and oesophagus are firmly closed. Concentrate on the Vishuddhi chakra and hold the breath for as long as comfortable. Raise the head with a long exhalation return to the starting position breathing normally remain in this position for some time

Benefits – awakens the inner energy centres, especially the Vishuddhi chakra. Improves the ability to retain the breath for a long period of time and develops the ability to concentrate. Beneficial for throat diseases and regulates thyroid function.

Caution – consult doctor before practicing if there is an existing thyroid problem