Waking Energy 7 Timeless Practices Designed to Reboot Your Body and Unleash Your Potential
taking in a few easy, natural breaths. Abdominal Lock The Abdominal Lock, uddiyana bandha, is also used to seal in the therapeutic compression, but this time it is located in the center of the abdominal cavity. When the Abdominal Lock is applied, the rectus abdominus, your central abdominal muscle does most of the work, helping you to draw your navel strongly toward your spine. And when you combine the Root Lock with the Abdominal Lock, not only does it encourage a healthy massage of the internal organs and glands, but it creates a powerful, propulsive force that pushes blood up into the chest cavity, just like a pump, temporarily relieving the heart of its normal workload. Brief moments like these, of enhanced abdominal and urogenital contraction save your heart a substantial amount of work, because the locks create their own force that acts very much like your own heart. In fact, while you are maintaining your retention, you will become more sensitive and sympathetic to—more appreciative of—the beat of your own heart and its natural function, how hard it works all the time on your behalf. You will distinctly feel your heart slow down and beat in a more deliberate way. Imagine if you were to breathe this way even a few times a week how it would enhance the health and work life of your own sweet heart. 1. Sit in easy pose and bring your palms face down on your knees. Again, learning through contrast, inhale to three-quarters full, and hold your breath as long as you can and sense into what this feels like; then exhale and rest. Now inhale again, and this time imagine you are wearing a tight pair of jeans, and at the top of your inhalation, as you retain the breath, draw your navel strongly toward your spine, imagining that you are trying to pull your belly in and away from the waistband. Hold this contraction of your deep abdominal muscles for the duration of your breath retention. 2. As you are holding your breath with the Abdominal Lock applied, can you feel the difference, and now how when you draw your navel in with the lungs filled, you are in essence creating a greater internal pressure and sending the breath higher up into the chest cavity? 3. When you can no longer comfortably hold your breath, release both your breath and uddiyana bandha and return to a natural breath and rest. 4. It may strike you as funny if I were to tell you that applying the Abdominal Lock on its own, is actually harder on its own than when you apply it in concert with the Root Lock. It just makes more physical sense when both are applied, makes it easier to control the breath and energy you have retained and that is circulating inside you. Just wait until we get to maha bandha, where we apply all three locks together. This is the most powerful combination and exerts the greatest benefit on the body. Throat Lock The last of the three locks, the Throat Lock, jalandhara bandha, serves many functions. When you
constrict the throat area, clamping down on the glottis at the back of the throat, blood is diverted and distributed to the lower body, facilitating more balanced circulation. The Throat Lock seals the breath down inside the lungs after you have inhaled so that it doesn’t rise up, causing uncomfortable pressure in the throat, nostrils, and the eustachian tubes during compression. Finally, the action of dropping the chin slightly forward toward the chest creates a gentle traction for the spinal column, stretching the dura mater, the fascial sheath from the skull to the sacrum, stimulating all the muscles and nerves that run along the spine. 1. Before you begin, note that this one is harder to “find” than the other two, the Abdominal and Root Locks. In easy pose, with the hands face down on the knees, inhale through the nose to three-quarters full and contract the throat muscles by clamping down the glottis over the trachea, at the back of the throat. 2. At the top of your inhalation, with the Throat Lock applied, tuck the chin in slightly toward the chest, stretching the back of the neck, without sacrificing the length or integrity in your upper spine; don’t allow the shoulders to roll forward at all. Your shoulders are relaxed and dropped down and back, open, your chest is expanded, and your neck is long and relaxed even as it’s tilting forward. 3. Hold the breath here as long as you comfortably can, focusing on the breath and energy circulating, locked safely inside you. 4. When you are ready to exhale, raise the chin, leveling your gaze, so that your eyes are focused straight ahead, and let the air flow gently out of your nose. Then, return to your natural breathing and rest, taking stock, tuning into how you feel and sensing into the subtle energy flowing inside you as a result of your conscious breathing, your retention with the Throat Lock applied. Great Lock Now we will take everything we have just learned and apply maha bandha, the Great Lock, the mother of all bandhas. We will combine the three locks, activating and sealing the mula, uddiyana, and jalandhara bandhas to facilitate the flow of prana through the nadis and your central channel, the sushumna nadi. We will balance the left channel (ida nadi) and the right channel (pingala nadi), and this in turn will balance your overall subtle energy, emotion and logic, the left and right hemispheres of the brain, nourishing the energy in your kidneys and calming your mind to enhance mental focus in preparation for meditation. We will apply Great Lock at certain strategic times throughout the kundalini practice. But for the most part, we will simply apply the Root Lock after most of the exercises. Note: The Great Lock can be performed both with the arms down and hands on your knees, or with the arms sweeping up to the ceiling. We are going to learn the arms-up variation for our kundalini practice.
- Page 47 and 48: PRACTICE ONE: Awaken and Play: Qigo
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constrict the throat area, clamping down on the glottis at the back of the throat, blood is diverted <strong>and</strong><br />
distributed <strong>to</strong> the lower body, facilitating more balanced circulation. The Throat Lock seals the breath<br />
down inside the lungs after you have inhaled so that it doesn’t rise up, causing uncomfortable pressure<br />
in the throat, nostrils, <strong>and</strong> the eustachian tubes during compression. Finally, the action of dropping the<br />
chin slightly forward <strong>to</strong>ward the chest creates a gentle traction for the spinal column, stretching the<br />
dura mater, the fascial sheath from the skull <strong>to</strong> the sacrum, stimulating all the muscles <strong>and</strong> nerves that<br />
run along the spine.<br />
1. Before you begin, note that this one is harder <strong>to</strong> “find” than the other two, the Abdominal <strong>and</strong><br />
Root Locks. In easy pose, with the h<strong>and</strong>s face down on the knees, inhale through the nose <strong>to</strong><br />
three-quarters full <strong>and</strong> contract the throat muscles by clamping down the glottis over the trachea,<br />
at the back of the throat.<br />
2. At the <strong>to</strong>p of your inhalation, with the Throat Lock applied, tuck the chin in slightly <strong>to</strong>ward the<br />
chest, stretching the back of the neck, without sacrificing the length or integrity in your upper<br />
spine; don’t allow the shoulders <strong>to</strong> roll forward at all. <strong>Your</strong> shoulders are relaxed <strong>and</strong> dropped<br />
down <strong>and</strong> back, open, your chest is exp<strong>and</strong>ed, <strong>and</strong> your neck is long <strong>and</strong> relaxed even as it’s<br />
tilting forward.<br />
3. Hold the breath here as long as you comfortably can, focusing on the breath <strong>and</strong> energy<br />
circulating, locked safely inside you.<br />
4. When you are ready <strong>to</strong> exhale, raise the chin, leveling your gaze, so that your eyes are focused<br />
straight ahead, <strong>and</strong> let the air flow gently out of your nose. Then, return <strong>to</strong> your natural breathing<br />
<strong>and</strong> rest, taking s<strong>to</strong>ck, tuning in<strong>to</strong> how you feel <strong>and</strong> sensing in<strong>to</strong> the subtle energy flowing inside<br />
you as a result of your conscious breathing, your retention with the Throat Lock applied.<br />
Great Lock<br />
Now we will take everything we have just learned <strong>and</strong> apply maha b<strong>and</strong>ha, the Great Lock, the<br />
mother of all b<strong>and</strong>has. We will combine the three locks, activating <strong>and</strong> sealing the mula, uddiyana,<br />
<strong>and</strong> jal<strong>and</strong>hara b<strong>and</strong>has <strong>to</strong> facilitate the flow of prana through the nadis <strong>and</strong> your central channel, the<br />
sushumna nadi. We will balance the left channel (ida nadi) <strong>and</strong> the right channel (pingala nadi), <strong>and</strong><br />
this in turn will balance your overall subtle energy, emotion <strong>and</strong> logic, the left <strong>and</strong> right hemispheres<br />
of the brain, nourishing the energy in your kidneys <strong>and</strong> calming your mind <strong>to</strong> enhance mental focus in<br />
preparation for meditation.<br />
We will apply Great Lock at certain strategic times throughout the kundalini practice. But for the<br />
most part, we will simply apply the Root Lock after most of the exercises.<br />
Note: The Great Lock can be performed both with the arms down <strong>and</strong> h<strong>and</strong>s on your knees, or with the arms sweeping up <strong>to</strong> the ceiling.<br />
We are going <strong>to</strong> learn the arms-up variation for our kundalini practice.