Uras Bandha

(waves crashing) So our seventh bandha is uras bandha. Is the sternum lock. So we have three marmas here. We have uttama kundali. Then we have lower sternum, which is kanistha kundali.

And then we have center of the sternum. So now we are interested of the center sternum. So when you do the tha kundali bandha, you try to push the center sternum energetically forward. And then same time from the center sternum, you expand to the sides. We have here bahya madhya kundali marmas here.

So from the center to the sides energetically, and then the center sternum is moving forward a little bit up. So this is tha kundali bandha. And resistance action is here on the floating ribs. So you try to move floating ribs in the same time, because otherwise, if you move the lower ribs forward, you will end up bending between the thoracic and lumbar spin and that creates the pressure for the spine. So that's why we want to keep the floating ribs in.

And then when we have ha, we move from the sides of the sternum to the center and now center sternum is moving in towards the spine, but center creates resistance. You try to push the spine in towards the center sternum, and that helps you to bend your ribcage from the sides to the center. So let's try this with the bhujangasana. So lie down first. Hands next to the, chest under the shoulders and then keep elbows next to the sides, inhale, come up, and now try to move the first center sternum forward.

Move center sternum forward, create resistance with the floating ribs, lower ribs move in, and from the center of the sternum, try to move energetically to the side, so this is now thaa uras bandha. Then keep outer rotation of the shoulders and now try to move from the sides back to the center. It's quite intense from the sides of the ribcage more towards the center. Center is moving in. And exhale, release.

Then inhale and exhale. So that's uras bandha. So tha is from the center to the sides, center sternum forward, madhya uras marma forward and up and then ha is from the sides to the center and madhya uras is moving in. Thank you.