Steel Mace Flow — Online

The bandhas: locks as a system

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23:27 / 1:07:00

Key ideas

  1. 01

    A bandha is two opposing forces held in balance, not a muscle squeezed as hard as you can.

  2. 02

    Pressure inside the trunk behaves hydraulically. Close one end and it moves somewhere else, so the locks work as a system.

  3. 03

    Learn them in order: mula bandha first, then uddiyana, then jalandhara.

  4. 04

    Jalandhara bandha stops pressure rising to the head while you hold the breath.

  5. 05

    Beginners tend to over-grip and feel mula bandha in the thighs. With high blood pressure, check with your teacher before any breath retention.

The canister

IAPDIAPHRAGM — the lidDEEP CORE —the wallsPELVIC FLOOR — the base
Diaphragm on top, deep core as the walls, pelvic floor at the base. Pressure inside it lets load pass from the ground to the hands.

Practice this week • Between classes

Mula bandha, gently

5 min, mornings, empty stomach

Seated, find the lightest lift at the base of the trunk. If the thighs or buttocks tighten, you are gripping too hard.

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