If yoga means unity, then it follows to make sure that all technique and practice conveyed in yoga instruction invite the experience and expression of unity. The Bandhas do this in a way that simplifies yoga and renders its access easy. Commonly, the bandhas are defined as mulabandha, uddiyanabandha and jalandharabandha. These three adjustments take place in the torso. Mulabandha invovles gently drawing the lower abdominals back and up towards the spine eliciting a passive lifting of the pelvic floor without any tension or gripping in the pelvic floor. Uddiyanabandha involves the lifting of the ribcage. This means the complete ribcage; front, back, sides, top & bottom are elevated away from the pelvis. This lifting of the ribcage elicits a passive drawing in and up of the upper abdomen without any tension or gripping in the upper abdomen. This lifting of the ribcage is continuous whether one is inhaling or exhaling. If the practitioner cultivates these two bandhas, the third bandha, Jalandharabandha, will manifest naturally. With jalandhara bandha changes in the neck and throat will occur which will elicit a subtle and passive drawing in of the glottis with no tension in or around the glottis. The consequence of this change in the throat elicits a soft sound as air passes through the reduced diameter of the throat. This sound need not be created intentionally. It will happen on its own as uddiyanabandha develops. Trying to accomplish this through intentional action will lead to subtle tensions in the throat and consequently in the breath. Though it is possible through the will to cultivate a deep, smooth breath with a pronounced, even sound in the throat, this doesn't compare with allowing the sound to evolve organically from the body. When this breathing, called ujayi breath, is willed or forced it simply replaces old tension with a new controlled tension. Allowing ujayi breath to arise naturally ensures we will not be creating new habits of tension. Considering that yoga is widely known for its ability to relax, it is ironic that this very diversion into tension can be found in so much of modern yoga in this instance of ujayi breath as well as many other aspects of technique and practice. It is surprising how easy it is for dualistic principles to seep into modern yoga instruction despite even the best of intentions robbing the practitioner of the best fruit of yoga practice.
Another fascinating aspect of the bandhas is that they can be accessed or reflected through the whole body, not just the torso. Opening the hand as described in an earlier blog is an expression of the bandhas. Activating the arms, legs and feet is an expression of the bandhas. Activating can be defined simply as engaging the muscles with the Minimum Necessary Muscular Effort to broaden and lengthen and open. For the arms and legs the lengthening is most easily experienced, however there is a broadening that is occurring as well which can be felt in time. With the hands this activation is perhaps easiest, the feet will come in time. The important thing here is not how broad and long practitioners can get but rather that this principle of broadening, lengthening and opening is happening throughout the torso, limbs, core and even the neck and head. In view of this one can see how the body is quickly invited to a state of unity via the muscular body. Most yoga practitioners are familiar with the principle that what occurs in the body is a reflection of external experience. Consequently, when the muscular body is taken towards a state of unity then unity is invited at the mental and spiritual levels of awareness as well. The nice thing about this is that there is really no need for excessive thought in this process. This technique essentially requires that one's attention be in the body making it very difficult for the mind to take our attention out of the moment into discursive thought. This is the grand promise of honest yoga practice. Namely, the recognition of unity or presence or God or Love or the undefinable. This is the same promise of meditation or awakened awareness. Though we give it different names and though there are many paths outside the field of yoga that invite this state also, as we settle into this awareness, these distinctions become blurry and less necessary.
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