In your own practice: Engage Bandha in your torso
The Bandha technique establishes length and stability in the torso.
| Breath | Description | Visualization Aid |
| Inhale | draw the inner public bone towards the navel | zip up pants |
| lift lumbar spine | zip up back of evening gown | |
| lift occiput | set crown on head | |
| Exhale | chin presses isometrically downward against the air | create width across the throat as if it were smiling |
| ribs draw down and inward towards navel | suspenders | |
| tailbone points sharp downward | the tip of the nose of a smiley face |
Vier Atemräume
Gleichzeitig lasse bei dieser Technik die Atmung tief in alle vier Atemräume gehen:
- Oberbauch
- Flanken
- Rücken
- Brust
Die Reihenfolge ist bei Ein- und bei Ausatmung gleich (jeweils vom Oberbauch beginnend)
Effect
The torso becomes more stable and the spine floats upward. This will promote harmonious and well-embodied movement, with a balanced amount of pressure along the vertebral discs.
Helping a Student: Developing Bandha in the torso
In a led class where the poses are given, you can use verbal cues to clarify these. In a Mysore-Style class where the contact is more individual, a hands-on adjustment can help. Here are a couple of options:
- Use a finger to 'breathe the line of movement' in that area of the torso.
- Place your hands or other body part flat on the skin and give the impulse of the direction of movement of the skin or bones.
- Supporting the motion of the four areas of breath.
Effect
Bandhas are established in the practitioner.