The Bandhas -by Andrea Brady-

There are five bandas in total, these Mula Bandah, Uddiyana Bandah and Jalandhara Bandah, Hasta Banda and Pada Banda  It will be the first three which we will explore in more depth.

The Banhas can be seen as internal energy locks, these locks are used in various pranayama and asana practices to tone, cleanse and energise the interior body and organs. By engaging the bandhas we are ultimately keeping prana/energy inside of us and utilising it to gain certain yogic benefits. When all three bandhas are activated at the same time, it is called Maha Bandha, the great lock. Bandhas are magic tools that create equilibrium between the mind, body and spirit connection. When engagaing the bandhas, we can manipulate and benefit, the asanas, chakras, pranayama and meditation.

Mulabandha is the root lock. It wakes up the chakras and is seen as the master key the first of the bandhas because of its location, lifting the energy up from the root. The first of three interior body “locks” used in asana and pranayama practice to control the flow of energy. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel. If you don’t know how to access the pelvic floor, think of it as the space between the pubic bone and the tailbone. Initially you may need to contract and hold the muscles around the anus and genitals, but really what you want is to isolate and draw up the perineum, which is between the anus and genitals. Do not hold your breath. Engaging mula bandha while doing yoga poses can give the postures an extra lift. This is especially useful when jumping.

Uddiyana bandha is the abdominal lock. It can be helpful to imagine a sense of narrowing when engaging this bandah, imagine the navel to spine which facilitates a straight spine which also protects the back. The second of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Uddiyana bandha can be practiced alone or in conjunction with mula bandha. To engage this bandha, sit in a comfortable cross legged position. Exhale your breath, then take a false inhale (draw the abdomen in and up without taking in any breath.) Draw the belly up underneath the rib cage. To release, soften the abdomen and inhale. Uddiyana bandha tones, massages and cleans the abdominal organs. If engaging mula bandha, you will see that the drawing up of the pelvic floor naturally leads into the drawing up of the abdomen or this second lock. This demonstrates how the bandhas work together.

Jalanharabandha is the throat lock. Utilising this bandha alleviates throat disorders, it activates the thyroid glands which produce calcium and it slows down brain activity. The third and last of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Jhalandara bandha can again be practiced alone or in conjunction with mula bandha and uddiyana bandha. To engage this bandha, sit in a comfortable cross legged position. Inhale so the lungs are about two-thirds full, and then hold the breath in. Drop the chin down, and then draw the chin back closer to the chest so the back of the neck does not round. Hold as long as is comfortable and then bring the chin up and release the breath. To practice in conjunction with the other two bandhas, first draw the pelvic floor upwards, engaging mula bandha. This leads to the abdomen drawing in and up under the ribcage (uddiyana bandha). Finally, the chin drops to the chest and draws back into jhalandara bandha. When practiced together, the three locks are known as Maha Bandha, the “great lock”.

Engaging the bandahs is about being present. David Swenson clarifies the complexities of using the bandhas in this quote. “Bandhas are an integral part of Ashtanga yoga but they cannot be understood through mental powers. Understanding of them will grow from these early seeds of awareness as personal practise develops”.

…

Bandhas -by Rebecca Minor-

Bandha is sanskrit for binding, bond or putting together.  They are also known as our internal body locks.  To use our bandhas is to maintain contraction of a muscle or a group of muscles during your yoga practice.  There are many bandhas in the body and the three classical bandhas are the Mula Bandha, Uddiyana Bandha, Jalandhara Bandha.

The Mula Bandha may also be referred to as the root lock and is located in the muscles around the perineum area.  The perineum area is the group of muscles between the anus and genitals.  To lock this particular bandha, you activate it on an exhale by engaging the perineum area and drawing it up towards your navel.  By locking the mula bandha we help to prevent prana leaving the body through the base of the spine during our yoga practice.  Within this area lays the kundalini energy, a latent energy which is awakened by when we engage the mula bandha.  Once we activate this energy it circulates through the chakras to the crown of the head.

The Uddiyana Bandha is located in the lower abdominal area.  The Uddiyana bandha is considered to be the most important of the bandhas because as well as circulating prana through the body it also has a supporting and protecting role.  By locking this bandha it supports our breathing and also helps to protect our lower back.  To activate the uddiyana bandha it is an action of pulling in the abdomen, then in and up towards the underneath of the rib cage.

The Jalandhara Bandha is known as the chin lock.  When activated the jalandhara bandha locks in air and prana within the body as well as locking nervous impulses.  To activate the bandha you need to drop your head slightly tucking your chin close to the chest, raising the sternum.  The tongue should be pushed up against the palate of the mouth. There are many benefits to activating the jalandhara bandha including helping to alleviate throat disorders, improving your voice, increasing prana in the thoracic region and activates thyroid gland.

When all three bandhas are activated together it is referred to as the Maha Bandha, or the great bandha.  When locking all three bandhas it would usually be done in the sequence of the mula bandha followed by the uddiyana bandha and finally the jalandhara bandha.   However, the sequence may differ, for example, in various forms of pranayama.

The role of the bandhas is important within yoga for a number of reasons  – some of which are retaining and circulating energy, retaining heat, moving in and out of poses, supporting and protecting areas of the body  and to cleanse the body.

…

Bandhas -by Shikma Jacoby-

The bandhas are energetic ‘locks’ that are located in different areas of the body. There are 3 major ones (Mulla, Uddiyana, Jalandhara) each one is located in a key point in the body and are very important for the practice as they are helping to regulate the energies in our bodies while we practice. The Bandhas can be used to keep and store energy or release it, two of the bandhas should be locked throughout our practice and one is dynamic- locked or open in different stages of the practice Mulla Bandha- In Sanskrit Mulla is root, base, origin, or my favorite translation- beginning. The Mulla Bandha is located between the genitals and the anus, the pelvic floor, the root of the spine.

On an energetic level the Mulla bandha is located near the Muladhara Chakra and is connected in that way to the spiritual aspects of this Chakra. The Mulla Bandha is highly important in the process of the awaking of Kundalini. This Bandha should be kept shut during practice, thou this take years the accomplish. It is recommended to do pelvic floor exercises to reactivate those muscles as we are not using them much in our daily lives. There are many benefits to have strong muscles around that area of the body.

Uddiyana Bandha- The abdominal lock. This bandha is located around the abdominal, the core. It is being engaged by pulling the abdomen in and up. The unddiyana Bandha is very important for a right practice as the muscles around the core protect the spine and preventing us from injuring it, as well practicing engaging this bandha massages and cleans the abdominal organs.

This bandha should be engaged throughout the entire practice and as well can be engage while walking, seating and doing any other activity to help build up the muscles.

Jalandhara Bandha- the throat lock- Located around the neck. Jalandhara bandha engages and tones the neck muscles and also activates and energises the 5th chakra. This bandha can be used energetically with all the asanas keeping the neck long and the throat soft while connecting the energy between the heart and the third eye.

The bandhas are an important key for a stable and strong pose, they act like a concrete foundation for our body keeping the spine protected, the center of the body strong and the energy focused in one area. They are important energetically as they help navigate the prana while practicing and keep the energetic body stable.

By engaging all 3 of the bandhas correctly we activate the Maha Bandha “The Great Bandha”.

…

Bandhas -By Shweta Thakur-

Bandhas stop the flow of energy in some parts of the body and flow it in other parts. This massages the internal organs and removes the accumulation of the blood. Bandha regulate the nerves of the particular organ, which prevents sickness.

There are three  bandhas:

1. Jalandhara Bandha
2. Uddiyana bandha
3. Moola bandha

Besides these three there are other two bandhas: pada bandha and hasta bandha.One can engage these two bandhas at the time of performing asanas.This will not only build stability but will also lock the energy from flowing out of the body.

Lets look at three main bandhas in detail.

Jalandhara Bandha

Sit in Sidhasana or Padmasana and rest the knees on the ground. Keep the neck, spine and head absolutely straight.

Now keep the palms on the knees and close the eyes and let the whole body relax. Slowly take deep breath and stop it inside. Remain in the same position and keep the elbows straight and put pressure on the knees and simultaneously bend the shoulders forward and raise them slightly. Bend the head in such a manner that the chin touches the lower part of the neck, Remain in this position till you can stop the breath inside but do not stop the breath forcefully,

Keep the head straight before doing rechak and keep the shoulders in the normal position, Bend the elbows and relax. Now, exhale slowly. Repeat the asana when the respiration becomes normal.

Benefits: Thyroid, Parathyroid glands become healthy. It relieves the person from worries, anger, tension etc.

Who should not do Jalandhara bandha?

Patients of cervical, Spondalitis, pressure in the skull, giddiness, high blood pressure and heart disease should not do this bandha.

Uddiyana bandha:

Sit in Padmasana or Sidhasana. Rest the knees on the floor, Close the eyes and relax the whole body. Perform dirghrechak (inhale deeply). Stop the breath outside and perform Bahirkumbhak. Keep the elbows straight and put pressure on the knees and bend the shoulders slightly towards the front and raise them upwards. After this perform Jalandhar bandha, Then contract the stomach muscles inside and upwards, so that the stomach takes the shape of a bow, Now remain in Bahirkumbhak and bandha position. After this slowly leave Uddiyan bandha and after some time leave Jalandhar bandha.

Now bring back the elbows and hands in normal position and in hale. Rest for a while and repeat the asana.

Benefits of Uddiyana bandha:

It cures the diseases of the stomach and abdomen, destroys the worms in the stomach, cures indigestion, gas. It regulates the stomach and improves its functioning. It massages the spleen, liver, kidney and makes them healthy. This asana has special influence on the prana (life) energy.

Who should not do Uddiyana bandha?

People suffering with wounds in the stomach or intestines, high blood pressure, hernia, colitis should not do this Bandha.

Moola Bandha:

Sit in Padmasana, Take deep breath and stop the breath. Keep the hands straight and put pressure on the knees with the elbows, Now try and contract the ganglion muscles as much as you can but do not put excessive pressure. These muscles are situated between the rectum and genitals in men and in women it is located at the back of vagina, where vagina and uterus meet.

Now relax the bandha and keep the hands and elbows in normal position- Then do rechak, this can be done at the time of Bahirkumbhak as well

Benefits:

This Bandha gives physical, mental and spiritual benefits, It creates co-operation between the urinary, reproduction and excretory systems. It generates sex desire and cures several sexual diseases.

Ujjayi breath is also called by names like conqueror breath,cobra breath,and victorious breath.It means breathing or inhaling and exhaling through your nose keeping the duration of both same.It creates heat in the body and this heat helps to release all of the toxins from mind and body.This breath is especially important during transition into and out of asanas (postures), as it helps practitioners to stay present, self-aware and grounded in the practice, which lends it a meditative quality.

How to practice ujjayi breathing:-

Inhale through your nose, then exhale slowly through a wide-open mouth. Direct the out-going breath slowly across the back of your throat with a drawn-out HA sound. Repeat several times, then close your mouth. Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat.ideally this will create a soft hissing sound.Remember to say “saaaa” to yourself as you inhale and as you exhale say “haaaa”

It helps to slow the breath down (which is exactly what we want for Ujjayi), to focus awareness on the breath and prevent your mind”wandering,” and to regulate, by continually monitoring and adjusting the evenness of the sound, the smooth flow of breath.

Benefits of ujjayi breathing:-

1. Supplies sufficient amount of oxygen to the muscle to perform different asanas.
2. Keeps the mind calm yet focussed on your breath.
3. Reduces mental anxiety and cures insomnia.
4. It helps to warm up the body and prepare the body to perform asanas.
5. It strengthens the nervous and digestive system.
6. Develops stamina and builds endurance.
7. Detoxifies body.
8. Allows you to focus on your bandhas.(uddiyana bandha becomes easy to engage with each exhalation).

…..

Ujjayi Breath -by Ben Aldridge-

Breath is an important part of ashtanga vinyasa yoga, with the breath linking together the asanas. However it is performed with a particular type of breathing which is known as  ujjayi breath (victorious breath).

Ujjayi is a means of regulating the flow of breath in and out of the body and Sri K Pattabhi Jois used to call it ‘breathing with sound’. The distinctive sound of ujjayi breath is produced by a partial closure of the glottis during whilst breathing in and out. It is not only the sound produced which differentiates ujjayi breath from the way in which we tend to breathe in normal life. When breathing normally, the inhale is usually shorter than the exhale, but in ujjayi breath both the inhale and the exhale are the same length. The aim, according to Patanjali in the yoga sutras, is that the breath should be long and smooth, and it has been suggested that over time the length of the inhale and exhale should increase.

The continuous flow of breath in and out of the body is very important for the strong physical practice of ashtanga, helping prana flow within the body, building the heat which is essential for the practice and calming the mind.  Not only does it provide a point of focus for the mind, it gives you constant feedback. By being aware of the rhythm of the breath – or any unevenness or straining – you can tell when you are pushing too hard, struggling or perhaps just being lazy, sending you a signal to adjust your practice if needed.

…

Ujjayi Breath -by Andrea Brady-

Ujjayi breath is a fuel that feeds our internal fire, it creates heat within our bodies which we need to maintain to gain benefits from our practice and quiten our minds.

When done properly, Ujjayi (translated as “victorious”) breathing should be both energizing and relaxing. In the Yoga Sutra’s, Patanjali suggests that the breath should be both dirga (long) and suksma (smooth). The sound of Ujjayi is created by gently constricting the opening of the throat to create some resistance to the passage of air. Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing sound—something like the sound of ocean waves rolling in and out.

The tip of the tongue must be placed on the roof of the mouth behind the teeth, the face should be soft, the corners of the mouth should be slightly upturned and after each breath there should be a micro pause at the top and the bottom. To begin with, it should be practiced from a comfortable crossed legged position.

Ujjayi is a diaphragmatic breath, which first fills the lower belly (activating the first and second chakras, rises to the lower rib cage (the third and fourth chakras), and finally moves into the upper chest and throat. The technique is very similar to the three-part

Inhalation and exhalation are both done through the nose. The “ocean sound” is created by moving the glottis as air passes in and out. As the throat passage is narrowed so, too, is the airway, the passage of air through which creates a “rushing” sound. The length and speed of the breath is controlled by the diaphragm, the strengthening of which is, in part, the purpose of ujjayi. The inhalations and exhalations are equal in duration, breath is power yet not force.

Having this audible breath many believe, allows the mind to connect to the breath. It should be deep and rhythmic to allow us to follow and focus. It acts almost like an inernal mechanism which calms the body, soothes the nervous system, strengthens the diaphragm, calms, oxygenates and creates the internal heat we need for our practice.

So as the breath is a guide for our practice, if we apply too much it will become constricted or forced, if we apply too little it may be drowned out with our own thoughts. Awareness of the breath is the key. The mind becomes focused and calm as each pose flows into the next in concert with the breath, it is ultimately the link between body and mind.

…

Ujjayi Breath -by Shikma Jacoby-

The way we breathe while practicing Yoga is very different to the way we usually breathe. While practicing Yoga we use a spacial breathing technic called ‘Ujjayi Breath’.

The way to apply Ujjayi breathing is by breathing through our nose only and engaging the muscles at top of our throat as if we are trying to narrow them. This can be achieved by placing the tip of the tongue on the front of the roof of the mouth, slightly rising the lips as if we are about to smile and activating the muscles we use to swallow but without swallowing. While doing so we should hear an ocean like sound. This is the sound of Ujjayi breathing.

The air itself should go first straight to the lower belly and then up to the rib cage and finally to the throat and out of the body.

Ujjayi breath helps us regulate the length of each breath keeping the inhalation and exhalation equal and keeping the breath circulated, this gives us the energy we need for the physical practice.

It as well helps produce internal heat which is a very important aspect of the practice, giving the muscles a correct and gradual stretch.

Ujjayi breathing might be hard for people with low blood pressure, due to the narrowing of the throat less amount of oxygen is entering the body with each inhalation, which causes dizziness and weakness. It might take longer for people with low blood pressure to get use to Ujjayi breathing but with practice the body will adjust.

Throughout the practice our breath should be synchronised with the the posture we are doing, when ‘opening’ the body we inhale and when ‘closing’ we exhale.

By this action of surfing on the waves of the breath together with the unique sound of Ujjai breath we can maintain a rhythm which helps reaching a meditative state- the key to the Ashtanga Yoga practice.

…

Ujjayi Breath -by Rebecca Minor-

Ujjayi breathing may be activated in many yoga styles, especially Ashtanga Vinyasa in which it is used throughout the practice in association with the asana. Ujjayi breathing, within this style of yoga, is a fundamental technique along with activating the bandhas and the drishti. The Ujjayi breath, translated as Victorious, is often referred to as the ‘ocean breath’ due to the sound made when in use.

Some of the benefits of using Ujjayi breathing throughout your yoga practice include creating heat within the body, oxygenating the blood and muscles, creating a rhythm for your practice, eliminating toxins, regulating the flow of prana and calming the brain and mind.  By using the Ujjayi breath during yoga practice it helps to focus the mind for gaining a meditative state whilst at the same time giving the body energy for the asana practice.   When Ujjayi breathing is mastered along with the bandha locks and the dristhi, it is said that a true moving meditation can be found.

To practice Ujjayi breathing both the inhale and exhale must be through the nose with the mouth closed.  Whilst doing this, the back of the throat is slightly restricted and the tongue is placed on the roof of the mouth above the back of your top teeth.  The inhale and exhale during Ujjayi breathing should be the same length, for example breathing in and out both for the count of 5.  The length can vary depending on the person and their ability to breathe in and out for a longer count. It is said to help with Ujjayi breathing you should say ‘saaaaa’ on the inhale and ‘haaaaa’ on the exhale. Once the breathing practice is correct you will create an audible oceanic breathing sound.

The breath helps to guide us through our practice and being aware of your breathing can help to better the practice, helping to reach a meditative flow throughout.

Foundation is  important to build a strong structure similarly there are five principles which builds the foundation for a strong ashtanga yoga practice.

They are as follows :

1) Breath:- It is the source of prana in all living beings.

We all breath regularly but we are never attentive to our inhalation and exhalation.The system of  breath control known as ujjayi breathing is an integral part of the physical practice of ashtanga yoga.Its a thread from which the poses hang.Breath should be drawn in and released only through the nose.By contracting the epiglottis you create a soft snoring sound at the back of the throat.This technique regulates the flow of breath,bringing awareness to your breathing.

Breath is a combination of the gross element of air and the subtle life force known as prana,which is omnipresent throughout the Cosmos.Prana is believed to flow throughout the subtle body by means of Nadis.Through breath control or pranayama the yogi clears the nadis of obstructions and is able to control the flow of prana. Increased prana leads to increased awareness and vitality.

2)Bandhas:- Bandhas or internal locks,are the muscular contractions that aid yoga practice.Two internal locks that are essential to the successful practice of Ashtanga yoga are known as Mula Bandha and Uddiyana Bandha.By contracting certain muscle groups,you affect the physical,pranic and psychic bodies.Through the force of internal locks you awaken you awaken dormant cosmic energy(kundalini)which is the vehicle of expansion of conciousness.As it rises it begins its journey up the sushumna  nadi,it pierces the psychic knots(granthis)located in each energy centre(chakra).Other bandhas are jalandhara,pada and hasta bandha.

3)Drishti:- Holding the mind steady by fixing your gaze on a single point and not being distracted by seductive sounds,smells,tactile impulses or stray thoughts comprises part of the sixth limb (pratyahara) is incorporated in ashtanaga through the drishti or steady gaze. Intrinsic to each pose is a particular focal point.Following are the nine drishti points A)nabi chakra(navel). B)nasagrai(tip of the toes) C)padhyasangrai(toes)  D)Ajna chakra(third eye) E)hatstagrai(tip of the fingers) F)Parsva drishti(far to the right) G)Parsva drishti(far to the left) H)angusthan ma dyai(thumb) I)urdhva ,antara drishti(upto the sky).

By concentrating on your breath and keeping your gaze fixed,you gain the ability to observe thoughts witouht being involved and distracted.In time,the mind begins to settle down and a degree of equanimity develops for you are no longer affected by your own emotinal response to situations.

4)Vinyasa:- In sanskrit nyasa denotes “to place “and vi denotes “in a special way”.

It denotes a flowing, dynamic form of yoga, connected to breath or pranayama in which yoga and mudra transitions are embodied as linkages within and between asana.Correct vinyasa is important in order to receive full benefits from your yoga practice.

5)Intention:- Every action has an intention.Similarly for every yoga practice you need to put an intention so that you have a purpose directing you throughout the practice.Always practice with the right intention.In order to know your intention you can do an introspection.This will bring your inner desires and motives to your awareness so that you are not only aware of them but you also start working towards achieving it by making it an intention for your each practice.After all God can only help those who know what they want.

……

Asthanga Yoga principles -by Rebecca Minor-

There are 5 principles to Ashtanga Vinyasa and all are equally important.  Although it can be difficult, each of the principles should be bought to every practice and considered throughout.

Breath

Within Ashtanga Vinyasa we use what is called the Ujjayi breath.   This style of breathing is important in the practice as it creates heat within the body, relaxes the mind and calms our body.  The Ujjayi breath is also responsible for circulating the prana entering our body.  When breathing with Ujjayi breath, both the inhale and exhale are through the nose, keeping the mouth closed and creating an oceanic sound at the back of the throat.  The inhale and exhale should be equal lengths, usually for a minimum of 4 seconds each.  Ujjayi breath is used in conjunction with asana creating a flow throughout our practice.  There are many benefits to the yoga practice when using the Ujjayi breath including creating internal heat, rhythmic routine, oxygenating the blood, calming the brain and mind and regulating prana.

Bandhas

Bandha is the Sanskrit word for binding.  In Ashtanga Vinyasa yoga they are referred to as the body locks, when activated they help to maintain the prana within the body. By controlling our muscles that form these locks throughout practice we help to control the flow of energy within the body and locking it in particular areas when needed.  The bandhas are also used to help protect our bodies, for example our lower back, help to create balance, create a smooth flow in and out of postures and strengthens our core muscles.  The 5 bandhas are as below:

• Mulabhanda – Referred to as the root lock, the Mulabandha is activated by tightening the muscles around the pelvic and perineum areas. By locking this bandha it stops energy escaping.  This area is also where our kundilini energy is lying dormant, when we activate the bandha it helps to awaken the energy.
• Uddiayana Bandha – Located around the navel and lower abdominal area, the Uddiayana bandha is activated by contracting the muscles in this area and pulling the navel in towards the spine. This bandha, when locked, helps protect our lower back in postures, create balance, straightens the spine and strengthens our core muscles.
• Jalandhara Bandha – Also referred to as the throat lock, the Jalandhara bandha is activated by lowering the chin towards the collar bone.   The benefits of the Jalandhara Bandha is the control of breath, seals in the energy within the body, supports the neck and is widely used in pranayama exercises.
• Pada Bandha – In Sanskrit Pada means feet.  When activating the Pada bandha the feet and toes must be grounded, the toes spread with the foot gripping the ground.  This bandha is essential in certain postures such as balancing poses.
• Hasta Bandha – Hasta means hands and as with the Pada Bandha when activating the Hasta Bandha the hands must be spread like a fan on the ground getting good grip with a suction type action. When activated the Hasta bandhas help create efficiency in asanas such as downward dog.

Drishti

Although we are actually looking internally, the drishti is the gaze at which we look during each asana.  The gaze generally follows the direction of the pose and helps us to keep an internal focus throughout our practice rather than being distracted by our surroundings. The Drishti also links to Pratyahara, the 5th limb in the 8 limbs of Ashtanga yoga – sense withdrawal, blocking out the distractions around us.

Vinyasa

In yoga, Vinyasa is the dynamic flow linking movement of asana in a particular order with the breath.   The word Vinyasa is broken down in Sanskrit, Nyasa meaning ‘to place’ and vi meaning ‘in a special way’.   Vinyasa helps to create heat, focus and rhythm.

Intention

For each practice a yogi should set their intention ensuring that the intention is clear, correct and positive.  An intention is the purpose or meaning to your action or thought.  When practicing yoga we should all accept our body’s limitations without forcing ourselves, have positive attitudes and thoughts, be selfless in our actions and set a good intention.

…..

Ashtanga Yoga Principles -by Ben Aldridge-

There are five principles of ashtanga yoga. The first is the breath.Ashtanga yoga is practiced with a particular type of breathing which
is called ujjayi breath. Ujjayi breath is a diaphragmatic breath and involves breathing in and out through the nose. By narrowing the throat passage, a sound is produced, but more importantly it provides a  point of focus and builds internal body heat. By focusing on it during practice, you will be able to notice when it becomes uneven or broken and thus potentially when you are struggling or perhaps pushing too hard in an asana.

The next principle is that of the bandhas, which are locks. There are five of these in particular which are important: the foot and the hand locks, but also the throat lock, the root lock, and uddiyana bandha. The locks redirect the flow of energy in the body but also they prevent damage and mobilising uddiyana bandha and mula bandha during practice stabilise and strengthen the core muscles.

The next principle is that of the drishtis, which is the gaze point. Each asana has a corresponding focus or gaze point. They are an important tool in terms of quieting the mind – it is difficult to still the mind when the eyes are looking about, and although the drishti gives you an external point of focus, the real point of focus is the internal aspects of the practice.

The next principle is vinyasa, which is the way in which the various asanas are linked together in practice, in a flowing manner. It gives rhythm to the practice, helps to create heat and provides a counter pose between postures.

Finally, there is intention. Intention has been called “a conscious gesture to align your mind, heart, imagination, and body with whatever act you’re about to begin”. Yoga unites the mind, body and spirit and bringing your intentions into focus helps to achieve its and the practitioner’s goals.

…

Ashtanga Yoga Principles -by Andrea Brady-

Breath:

Yogic breath commonly referred to as Ujaii breath or the victorious breath is an essential component to any style of yoga class. Without the breath the class has no direction so there should be an awareness/connection to the breath at all times. The breath has many uses, not only does it act a guide, or to strengthen lung capacity but we can use it to focus on to gain control our minds and use it as a meditative tool. The breath helps us to determine where our boundaries are in an asana, therefore when we feel like we have gone as far in a stretch as we possibly can, we will find the breath will help us find more rotation in the pose. An example of this would be a twisted posture, but the same applies to any posture. When we feel tension in a posture, we direct the breath to this area. Breath should be inhaled in and out through the nose, and the inhales should be equal to the exhales. We can compare the breath to the ocean, a natural process that occurs when waves lap onto the shore, not forced but free flowing. If control of the breath is lost during yoga, as a result of a difficult posture or a distracted mind, ultimately the posture will suffer. Regaining composure means finding a reconnection with the breath. Breath tools are available to us in the form of Pranayama, because the breath is related to the mind, by practising controlled breathing techniques, we are ultimately regulating the breath, which soothes the nervous system and regulates the mind. Its benefits are plentiful, it also relieves anxiety, creates internal heat, reduces stress hormones and it re-oxygenates our bodies.

Bandhas:

There are five Bandhas in total, Mulabanda, Uddiyanna Bhanda, Jalandhara Bhanda, Pada Bhanda, Hasta Bhanda. These are located in various different parts of the body and cannot be seen, but they are felt.  I like to think of Bhanda’s as internal energy locks which can be contracted by us to ensure we remain light during practice, when being utilised properly they gives the illusion that we are floating. Its very east to forget about engaging our bhandas, we have to be aware to remind ourselves to switch them on. By switching them on we are able to  strengthens our core muscles and it ensures our practice will benefit and our posture should improve.

Drishti:

Each posture ultimately has a drishti point, I think the one people tend to think of first is our third eye located on the forehead. A drishti is a point of gaze or focus yet it has little to do with our physical sight. It can be the point where the eyes settle in a posture or when the eyes follow a stretch, but this point is a resting place for the eyes. Any images within this focal point should not be scrutinised. The drishti should help us to direct our attention to within.

Vinyasa:

This can be referred to as a cycle… it means “to put in order” everything in life/nature has a cycle, vinyasa within yoga is no different. It’s like creating a tempo within the class which involves, linking  breath, movement, postures, internal heat, energy flow. The postures are put in a particular order and they link with the points mentioned above in order for the sequence of movements to flow seamlessly.

Intention:

A considerate intention with a positive outlook should always be set before practice. An intention is putting meaning behind an action, it’s thoughtfulness, selflessness, positivity. Anyone can practise yoga, but if we set an intention before the class, it gives the achievements of the class meaning and depth. An intention can be something to focus upon and remembered throughout the practice, these can vary and can include anything from focusing on ones Bandhas, or acceptance of what is about to happen, except how your body feels and how you feel today. Intention just means that there is some meaning attached to what you’re doing. This is what makes yoga different to other forms of exercise, it has meaning behind it.

…

The 5 principles of Yoga -by Shikma Jacoby-

Breath-

The way we breathe while practicing Yoga is very different to the way we usually breathe. While practicing Yoga we use a spacial breathing technic called ‘Ujjai Breath’. The most important thing about breathing while practicing Yoga is the flow. The breath has to be an non separate part of the physical movement. It should feel as we are riding the breath.

The breath dose not only gives us the amount of oxygen and energy we need for the physical practice, it help us produce heat as well.

The breath is synchronised with the the posture we are doing, so when opening the body we inhale and when ‘closing’ we exhale. As well the breath and especially Ujjai breath helps to get to a meditative state which is a crucial part of the Yoga practice.

Bandhas-

The bandhas are ‘locks’ that are located in different areas of the body. There are 3 major ones (Mulla, Uddiyana, Jalandhara) each one is located in a key point in the body and are very important for the practice as they are helping to regulate the energies in our bodies while we practice. The Bandhas can be used to keep and store energy or release it, two of the bandhas should be locked throughout our practice and one is dynamic- locked or open in different stages of the practice.

The bandhas are an important key for a stable and strong pose, they act like a concrete foundation for our body keeping the spine protected, the center of the body strong and the energy focused in one area. Keeping the Uddiyana Bandha locked throughout the practice helps practicing the postures correctly and more importantly preventing the body from compensating and using the wrong muscles while doing a pose.

Drishti-

The Gase. The drishti is the direction we look while in a pose. The gase has a few important aspects, firstly it indicates the direction our body needs to aim to in every pose. The gase ‘follows’ the pose and helps us understand the core of a pose. Secondly the drishti is focusing us while we are steady in a pose, thou the gase should not be focused but more of a soft look on certain point while we gase we are less destructed from all that is around us and it is easier for us to be in a meditative state.

Vinyasa-

For me the Vinyasa is the most important principle of Ashtanga Yoga as it is one of the main aspect which makes Ashtanga so dynamic and it is the main reason why I love it so much.. The principle of Vinyasa is the flow of movements with the flow of the breath, so the in each inhalation and exhalation the body goes from one pose to other or deepening in a certain pose. When practiced correctly, the flow of the vinyasa is like a trance and the practice becomes meditative and rhythmic.

Intention-

Yoga is a philosophy and a way of life, although it involves a lot of physical work, Yoga is so much more than that and it has different goals, the main one is to prepare the Yogi for the state of meditation. While we practice Yoga we should remember this, we should remember the first limb, we should practice from ‘the heart’, practice with our body with our mind and with our soul. We should learn to leave the past behind and give no meaning to the future as those are out of our reach, and be here now.

Put our intentions into the practice, take this beautiful energy that we have while practicing and lift it to another level. We should always practice with intention, positivity and pureness and our practice will always be strong and productive- not only on the physical side but on the spiritual side as well. This what makes Yoga so powerful.

Ashta translates into eight, anga limb and yoga, union. These eight limbs are broken down into the following headings.

• Yama- ethical disciplines
• Niyama- self observation
• Asana- posture
• Pranayama-breath control
• Pratyahara- sense withdrawal
• Dharana-concentration
• Dhyana-meditation
• Samadhi- a state of joy and peace.

Patanjali decribes the eight limbs of yoga as a tree. Patanjali’s analogy is the perfect image.

Wisdom and spirituality unfold in the same manner as the tree grows. Nature is steady and gradual. Each tree has the same goal, to reach the light, one tree’s method is not better than another. When practiced with regulation and awareness, the tree begins to sprout, practice is the only means of feeding it, to know Ashtanga yoga it must be tasted through practice.

According to David Swenson, through regulation of practice, each of the eight limbs are nourished. Personal insights begin to manifest, we become aware of what we put in our bodies and hoe we interact with the world around us. From this type of introspection the qualities of yama and Niyama begin to develop. Asanas and Pranayama grow when focussed awareness of the breath is applies when doing each posture. As we keep the mind fixed on the sound and quality of the breath, the senses are encouraged to turn inward and the element of Pratyahara manifests. As we improve our abilities of Dharana, in time the practise moves further internally and refinement of concentration develops as our ability to remain present is enhanced.  The practise then grows into a deep resounding medative experience know as Dyhana. At this stage we are creating greater to explore the finest realms of yoga known as Samadhi in which we realise the pure essence of all that exists.

Yoga is not just a physical exercise or a way to fill emptiness, but a method of bringing back life and vitality to those areas, awareness of the deeper , inner parts of ourselves. As our concentration increases, the breath, mind body and soul come into union. Ashtanga yoga is a focusing technique that joins the main life forces, beating in unison to an internal rhythm, with control of the breath, the mind becomes calm and there is a sense of one with the universe. There are many different dimensions to yoga , understanding each of the eight limbs helps us to see the bigger picture and how essential each limb is both individually and collectively. When each factor is integrated, it creates the unique discipline that is yoga.

Each individual’s journey with yoga may be different, some more focused on the asanas, some more the meditation, but if we understand the different dimensions or eight limbs and we are aware that Samadhi even if it may not be reached, it is a goal.Surely all individuals’s ultimate goals are to reach a state of joy and peace? Incorporating these limbs and being aware of them will hopefully ensure we have a more positive spiritual journey with ourselves and others, become well rounded individuals, understand ourselves and ultimately have a much better practice.

…

The 8 Limbs of Ashtanga Yoga -by Shweta Thakur-

The eight limbs of Ashtanga highlights the path by which disturbances or say any distraction of mind from the experience of yoga can be removed.

The first four steps consist of outer practices:

• Yama(self restraint)
• Niyama(self observance)
• Asanas(postures)
• Pranayama(breath control)

The second four consist of the inner practices:

• Pratyahara(sense withdrawal)
• Dharana(concentration)
• Dyana(meditation)
• Samidhi(self realisation)

Yama: It means self restraint.For yama to be achieved one to needs follow non harming,non stealing,non sensuality,non possessiveness and the path of truth.All these may seem to like saintly virtues but in reality this is what a true mankind should reflect.

Niyama:It means self observances-your attitude towards yourself. It brings our focus back to the inner quest of fulfilment rather than dependence upon external circumstances.By observing purity,contentment,self discipline,self study and self surrender you are preparing your mind and body for yog.Purity is both in terms of body and mind.It means cleaning your body and cleaning your thoughts by throwing out the wastage( negative thoughts).Contentment is your acceptance of the present circumstances.Self discipline is the effort you put in your spiritual practice.self study means the study of scriptures and lives of saints.Self surrender is to your dedication to the supreme selfhood.

Asanas:It means a steady posture.Through the practice of asana,awareness,concentration,and meditation are cultivated- these being the final steps in the development of yoga.Asanas are more than physical exercise,they are holistic practice that works on many different  levels.They tone the internal organs,regulate the hormones,strengthen the nervous system,build a strong and flexible muscular physique and produce mental equilibrium.

Pranayama: Prana means life force and ayama means expansion.Hence it is about expansion of the life force which has three phases known as inhalation(puraka),retention(kumbaka),exalation(rechaka).This is the gateway to unlocking deeper aspects of the self.

Pratyahara:It means withdrawal of mind from attention to sensuous appearances.”The mysteries are to be understood by the heart and not the mind.

Dharana: It means concentration.It is about holding the mind on a steady point by observing pratyahara.After some time the mind begins to settle down and a degree of equanimity starts to develop and you are no longer disturbed by its various activities.

Dhyana: Commonly translated as meditation ,dhyana is further unification of consciousness at which point discursive thoughts and creative imagination begin to subside.

Samadhi: It is a stage where mind becomes unconscious of itself as it is of any other object.When life force(prana)is compressed into the spinal column( shushumna nadi) through the practice of yoga the mind becomes completely absorbed in the soul.Then the body unites with the divine which is a state of pure bliss.It is believed that are different level of samadhi.It is very hard to achieve the condition of samadhi without the favor of a true guru.

“Yoga is freedom from mental disturbances”

…

Ashtanga Yoga’s 8 Limbs- The Yogi’s 10 Commandments

-by Shikma Jacoby-

Yoga is a path and as every path we start walking slowly learning our way around as we walk, Ashtanga Yoga’s 8 Limbs are the map to the path of Yoga.

The path is a long and unique one, and as we take it almost every aspect of our existence will change as to get the the 8 limbs we will have to transform all the we know about ourself and the Universe.

I see the 8 limbs of Ashtanga as the 10 commandments of the yogi. The limbs are ordered in a beautifully smart way guiding the Yogi step by step in his spiritual and physical journey and help him become a purer and cleaner being, with no evil in him and a sacred harmony between his mind body and soul.

The first limb is preparing the Yogi to be a cleaner better being. I find this limbs to be one of the 2 most important limbs.

The Yogi is guided to become a non violent being, to not cause pain to other beings. To not lie, not to ourselves and not to others. To be honest, to accept reality. To not steal, in a physical and non physical ways. To give ourselves to the one who love and respect us and the one who we love back. To not be greedy, to know how to be happy with what you have and be able to give to others, to know how to accept but know who to let go, to learn how to have only what is needed and not more, to be beautifully simple.

I believe that if we have managed to understand and live according to the first limb, the path to the rest of the limbs is wide open to us as this is for me the purest and hardest limb to grabs.

The second limb is teaching to Yogi how to observe himself. It guides the Yogi to clean and purify himself. To be grateful and content. To be cleansed. To study himself and his nature. To be able to surrender to the natural rhythm- this is one of the most important points in the 8 limbs, if we manage to comprehend this we will be free. To be able to understand that we have no control over the rhythm of the world might be the hardest this to do, to be able to do that is to set ourself free of the massive wight we are carrying on ourself.

The 3 limbs is teaching the Yogi the Asanas, the postures of Yoga that will help the body through the next limbs. I find it very beautiful that the Asanas are being mentioned third, there is a lot if meaning in the order of the limbs. The Asanas are addressing the physical body and its limits, teaching the Yogi how to stretch those limits and how to be able to be light so he can flow.

The 4 limb is guiding the Yogi through the simple and most important action- breathing. The breath is a massive part of the practice of Yoga as it is what gives us life and energy. Learning how to breathe correctly help the Yogi through all the limbs, not only the Asanas but in meditation as well.

The 5 limb is teaching to Yogi how to slowly go in to himself. To ‘shut off’ his natural physical senses and to become quite. To not be destructed by whatever it is the alerts the senses. To be focused but yet relaxed.

The 6 limb is teaching the Yogi to concentrate. After being able to go in- to be able to stay there.

The 7 limb is meditation. It is hard to write about meditation, maybe only the one who got the this limb can put it into words or maybe not ever he can…

The 8 limb- Enlightenment. A sense of oneness, no limits, a pure connection with oneself and the Universe, the highest level of cosmic awareness, total freedom from the physical existence.

…

The 8 limbs of Ashtanga Yoga -by Rebecca Minor-

The Yoga Sutras of Patanjali sets out the 8 limbs of Ashtanga yoga.  Patanjali recommends that by following all 8 limbs, in sequential order, we can quiet our minds and obtain kaiyalya.  Kaiyalya means detachment and is the ultimate goal for many in yoga.  The 8 limbs of yoga include yamas, niyamas, asana, pranayama, pratyahara, dharana, dhyana and Samadhi.  The first four limbs begin to prepare the mind and body for meditation.  The final four limbs establish the meditation.

Yamas

The meaning of Yama is restraint, relating to self-respect.  In the Yoga Sutras of Patanjali Yamas is the first limb of Raja Yoga. Yamas is based on an external practice and follows the ethics and behaviours path.  There are 5 components to the Yamas limb including Ahimsa (non-violence), Satyast (truthfulness), Asteyam (non-stealing), Brahmacharya (celebasy) and Aparigraha (non-greed).  These five components of Yamas help to maintain a healthy mind and body.

Niyamas

Niyamas means observation and is also an external practice based on ethics and behaviours.  There are again 5 components to the Niyamas limb inlcluding Shaucha (purity), Santosha (contentment), Tapas (austerity), Svadhyaya (study) and Shvara Pranidhana (self-Surrender).

Asana

Meaning posture, Asana sits along the Internal branch of the 8 limbs of yoga and is a physical practice.    There are two components to consider– poses should be steady and comfortable.  Asana is a discipline of our bodies and was originally being able to master sitting still, aiding meditation.

Pranayama

Pranayama is an internal practice relating to the mind.  The meaning of Pranayama is to exercise to regulate breath or prana.  There are many pranayama exercises and the benefits include expanding our vital energy, reducing stress and helping to regulate our minds. Patanjali believed Pranayama exercises to be the preliminary to concentration, however others today believe that such breathing exercises should be used throughout your entire practice.

Pratyahara

The 5th limb, Pratyahara, is an internal branch relating to the mind.  Pratyahara stands for sense withdrawal, withdrawing from the 5 senses of taste, touch, smell, hearing and sight.  By ‘switching off’ our senses we eliminate the distractions from the mind.  Pratyahara is considered to be the bridge between the internal and external world of yoga and also the bridge to the next 3 limbs.  It calms the mind and allows us to move to the next three stages of concentration, meditation and mystical absorption.

Dharana

Dharana is the beginning of concentration once we have freed our mind from all distractions in Pratyahara.  The word Dharana means to hold concentration or single focus. This limb is the initial stage to deep meditation where by the person meditating, the act of meditation and the meditation itself remain separate.  Therefore, the person is aware of the act of meditation.

Dhyana

The 7th limb of Ashtanga yoga is Dyhana, this is the higher level of concentration.  At this stage the person is no longer aware of the act of meditation, they are now only aware of their existence and the object of meditation.  Patanjali Yoga Sutras describe this as self-realisation.

Samadhi

The 8th and final limb is Samadhi, enlightenment.  At this stage the person will merge with the absolute, they are no longer conscious of the act of meditation.  They are no longer aware or distracted and are now in a calm and tranquil place.

…

The eight limbs of Ashtanga -Charlotta Lidstrom-

The eight limbs in Ashtanga is the path towards enlightenment.

• Yama –Ethical disciplines, is the first of the eight limbs, the Yamas consists of five codes of morality: Ahimsa-non-violence, Satayam-truthfulness, Asteyam-non-stealing, Brahmacarya-continence and Aparigraha-non-greed.
• Niyama-Self observation, is the second limb it consists of: Saucha-purity, Samtosa-contentment, Tapas-austerity, Svadhyaye-study and Svara pranidhara- selfsurrender.
• Asana- Posture, is the third limb. The original meaning of Asana is sitting. An Asana should be a steady, non-forced comfortable position.
• Pranayama- Breath control, is the fourth of the limbs. Pranayama is control of the breath, exercises to regulate the breath-prana in the body. Pranayama calms the nervous system and reduces stress. It’s a bridge between the external and internal world.
• Pratyahara – Sense withdrawal, the fifth of the limbs is about withdrawal of the senses that distracts the mind. It is going from the outside world to the inside.
• Dharana – Concentration, the sixth limb is the beginning of intense concentration. It is meditation on an object. Dharana builds on being able to draw back ones senses-Pratyahara.
• Dhyana- Meditation, the seventh of the limbs is an even higher form of concentration, it is meditation but no longer on an object.
• Samadhi – A state of joy and peace, is the last limb of the eight limbs of Ashtanga yoga. It is when you merge with the absolute. When the soul leaves the body and is connected with the universe.

सह नौ भुनक्तु