Kundali Bandha

(waves crashing softly) Next bandha is kundali bandha. kundali means, is the, anatomical Sanskrit, it means the sacrum. So, if you think about, this is, this is your sacrum. And so we have the right side, and left side and right side of the sacrum. Then we have the center.

So we have one marma here, on the center of the sacrum, which is madhya kundali, and then we have Bah Kundali at the sides of the sacrum. And when you do the ha kundali bandha you try to move the sides of the sacrum towards the center and center of the sacrum is moving in ... when it's moving in, it's moving towards Vakyasa marma. So center of the sacrum is moving in and sides of the sacrum moves towards the center sacrum. And that's ha kundali bandha. And that supports the backbend, so it's quite nice combination with tha uddiyana bandha when you do the backbend because tha uddiyana bandha is creating the expansion on the front side, and this ha kundali bandha is supporting that action from the backside of the body.

So, that's energetical action because you cannot really move the sacrum because it's just one bone structure, and you cannot really move the sides of the sacrum towards the center, but that's the energetical action what is happening. And then we have ta kundali bandha when ... from the center of the sacrum you try to expand to the sides. Center of the sacrum, energetical expansion to the sides. And now the center of the sacrum is moving away from the front side of the body. So, if I'm sitting like this, it's moving this direction.

So, we can first try to do it if you sit down like this. And now I do the first ha kundali bandha. So I move the sides of the sacrum towards the center, and center sacrum moves in this direction, towards the front side of the body. And that supports the backbend of the lumbar spine, and it's nice support for the tha uddiyana bandha. And exhale release, and then other one was at kundali bandha when you move the sides of the sacrum out, and then the center sacrum is moving away from the front side of the body.

So, move the sides of the sacrum away so the center of the sacrum is moving back. And now it supports the concaving the lumbar spine. It's good support for the ha uddiyana bandha, with the sides of the abdominal moving towards the center. Okay, and then let's try it with the set band sarvangasana, so, lie on your back, bring feet hip wide, press hands down next to the hips and then lift the pelvis slightly up. Try to keep your pelvis neutral first, and then try to do the ha kundali bandha, so keep the front thighs rotating in and then move the sides of the sacrum towards the center and center sacrum is moving up towards the ceiling, but remember to keep inward rotation of the front thighs otherwise knees start to open to the sides.

And then exhale, release. And then try to do the tha kundali bandha, so center sacrum is moving now down away from the front side of the body, the sides of the sacrum are moving out. (silence) And when you do exhalation, release. So, always, when you do the inhalation, activate the bandha and when you do exhalation, release the bandha. So, that was kundali bandha, sacrum lock.

Thank you.