By Bernie Clark • July 20th, 2010

we go: three out of three! We can employ mula bandha most of the time during our Yin Yoga practice; we can invoke a subtle version of uddiyana bandha while we hold the back bending Yin Yoga poses; and, at times, we can use a subtle version of jalandhara bandha. In all cases we can enhance the effectiveness of these bandha by directing our awareness to these regions. Not surprisingly, the use of bandhas in our Yin Yoga practice is subtle, yin-like. No need for the strong yang-like versions of the bandhas.

We can use mula bandha any time, but if you feel yourself contracting other muscles, release the bandha. Mostly, keep these for sitting poses and forward bends.
We can do the 10% uddiyana bandha while in backbends.
We can do a subtle jalandhara bandha in sitting poses and forward bends.

Remember; keep them all subtle and yin-like and stop if it doesn't feel right.

Footnotes:

1 - See Desikachar's book, The Heart of Yoga, page 137
2 - See Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati
3 - See Light on Yoga by B.K.S. Iyengar
4 - See Ashtanga Yoga - The Practice Manual by David Swenson
5 - See Yoga Mala by Pattabhi Jois
6 - See Theories of the Chakras by Hiroshi Motoyama
7 - ibid
8 - See The Shambala Encyclopedia of Yoga by Georg Feuerstein
9 - ibid
10 - See Light on Yoga by B.K.S. Iyengar
11 - See Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati
12 - See Yoga Mala by Pattabhi Jois
13 - ibid: rechaka means breathing in, puraka means breathing out
14 - See Ashtanga Yoga - The Practice Manual by David Swenson
15 - See Lower Back Disorders (page 119) by Stuart McGill
16 - ibid
17 - See the DVD, "The Chakras," by Paul Grilley
18 - See The Shambala Encyclopedia of Yoga by Georg Feuerstein
19 - See Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati
20 - See Awakening of the Chakras and Emancipation by Hiroshi Motoyama
21 - See Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati
22 - ibid

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Tags : Yoga, Anatomy, bandhas, yin yoga