Svadhisthana Bandha

(waves splashing) And our second bandha is Svadhisthana bandha. And then, let's think about, first, the marmas we need. So we have, Svadhisthana bandha is on the front side of the pelvic floor. If the Mula bandha is the center, Svadhisthana bandha is the front side of the pelvic floor. So, go to the front side of the pelvic floor and there's just front of the perineum, there's one marma called yoni marma.

And then, other marma is ajna, between the eyebrows. So now try to lift the yoni marma towards the ajna marma. So again, you build the line. You build the shire between the three lines. And then, so front side of the pelvic floor is moving energetically, not anatomically between the eyebrows.

Okay now we have the foundation for the Svadhisthana bandha, and then again we have ha and tha. So, ha is when you lift energetically towards the center line, and ta is when you lift energetically away from the center line. So let's try to do ha and see the effect. So front side of the pelvic floor energetically moving between the eyebrows and towards the center line of the body. And where it drifts out is the concaving of the lower back.

Same time keeping the length of the front side of the body. And then, if you change that to the tha Svadhisthana bandha, which is energetically away from the center, what happens is that the thoracic is concaving. So ha concaves the lumber spine, and tha concaves the thoracic spine. And there's not so many postures where we actually need this action of the bandha, but there is some, example, cat pose, marjariasana. So come on your fours, and then go to the front side of the pelvic floor and then lift it energetically between the eyebrows.

And first towards the center line, and what happens is the lower back starts to concave. After you're done that, and then next, inhalation, change to the tha Svadhisthana bandha, perineum up, energetical between the eyebrows and away from the center. And now the thoracic spine starts to concave. And then hold couple of breaths. And when you release, first release the tha, back to the ha, and then exhale slowly.

Release the heart. And this is Svadhisthana bandha built with the two marmas, yoni marma and then ajna marma. Thank you.