Yoga Anatomy Feature: Summary of main points on what to do with your body in UtthitaTrikonasana (with page references from ‘Applied Anatomy & Physiology of Yoga’ (AP) by Simon Borg-Olivier and Bianca Machliss )
Definitions and Introduction (APCh 1, 2,4, 7 Appendix C)
· Bandha is defined as co-activation (simultaneous tensing) of antagonistic (opposing) muscle groups around a joint complex; Bandhas require multi-joint muscles and multi-joint complexes; Bandhas strengthen and stabilise joint-complexes; Bandhas help to move prana (energy) citta and (consciousness) through the nadis (subtle channels including nerves, blood vessels, lymph vessels and acupuncture meridians)
· Ha-bandhas are compressive, create heat and increase local pressure. They push energy and blood away from their region and reduce local blood flow
· Tha-bandhas are expansive, decrease temperature and local pressure. They pull energy and blood away from their region and increase local blood flow
· There are many ways to generate bandhas at each of the nine main joint complexes. The main ways are listed below with simple instructions to guide you in this posture.
· Below are listed some of the instuctions you can give or things you can do in the posture Utthita Trikonasana
Kulpha (ankle) bandha (APpp 178-186, 395-396)
Ha-kulpha bandha (This bandha pushes the blood away from the feet and should mainly be used when the foot is on the floor)
· Grip (flex) the toes (like trying to make a closed fist)
· Lift the arches of the feet – mostly lift the outer feet
· Lean towards the front of the feet
Janu (knee) bandha (APpp 158-163, 396-397)
Tha-janu bandha (This bandha enhances blood flow through the knee and should mainly be used with the knee extended in a weight-bearing posture)
· Pull up the knee caps (in order to activate knee extensors)
· Try to bend the knee with knee caps still pulled up and/or press into the front of the foot (activate knee flexors)
Kati (hip) bandha (APpp 134-142, 398-399)
RIGHT LEG
Ha-kati bandha (This bandha restricts blood flow through the hip and should mainly be used with the hip flexed, i.e. in thigh moving towards the front of the body, in standing or in the air)
· Try to turn the thigh outwards
· press/move the heel inwards and press/move the front of the foot outwards (this is like trying to turn the thigh outwards, but effectively co-activates hip abductors and adductors)
LEFT LEG
Tha-kati bandha (This bandha enhances blood flow through the hip and should mainly be used with hip extended, i.e. in thigh moving towards the back of the body, in standing or in the air)
· Try to turn the thigh inwards
· press/move the heel outward and press/move the front of the foot inwards (this is like trying to turn the thigh inwards, but effectively co-activates hip abductors and adductors)
Mula (lower trunk) bandha (APpp 207-209, 400-401)
Ha-mula bandha (This bandha restricts blood flow through the lower trunk and is best used during exhalation)
· Narrow and compress the waist (using the abdominal muscles of exhalation)
· Grip the perineum then exhale fully and tighten the anus, abdomen and armpits
· OR contract the diaphragm with or without an inhalation
Tha-mula bandha (This bandha enhances blood flow through the lower trunk and is best used during inhalation)
· Lift or lengthen the spine
· Narrow and compress the waist (using the postural abdominal muscles)
· Ideally learn how to inhale using the diaphragm (pull the diaphragm down) while not letting the abdomen puff out and this will increase intra-abdominal pressure and add to the stability of the lumbar spine
· OR Push the sitting bones down and forward and pull the middle back in and up
· OR Stretch the mat with the feet if standing
· OR Nauli (activate the rectus abdominis by pushing the pubis towards the chestwhile generating tha-uddiyana bandha on exhalation retention)
Uddiyana (chest and upper back) bandha (APpp 208, 211, 402-403)
Ha-uddiyana bandha (This bandha restricts blood flow through the upper trunk and is good to use during spinal bending postures, i.e. use when bending forward, backward, sideways or twisting in order to stabilise the spine)
· Contract the lower rib cage and the rear kidney region inwards towards each
· Exhale fully (ha-uddiyana bandha is easiest to feel on safely performed forced exhalation)
· Equally round out the upper back then lift the collar bones so the front and the back of the chest are equally stretched
Tha-uddiyana bandha (This bandha enhances blood flow through the upper trunk and is safest to use in neutral spine postures such as Utthita Trikonasana)
· Expand the lower rib cage
· Inhale to the chest or expand the chest as if you are inhaling (this can be done at any time of the breath cycle)
· Equally round out the upper back then lift the collar bones so the front and the back of the chest are equally expanded
Jalandhara (neck & head) bandha (APpp 209-211, 404)
Ha-jalandhara bandha (This bandha restricts blood flow through the neck)
· Move the head down and move the neck back
· If and when you rotate the head to the left then move your left ear away from your left shoulder
Amsa (shoulder) bandha (APpp 87-92, 405-406)
Generally to create amsa (shoulder) bandha, move or push the armpits in the direction they are facing and move the elbows in the opposite direction
Ha-amsa bandha (This bandha restricts blood flow through the shoulder and is best used when the shoulders are extended by the side of the body or abducted out to the side)
· Push the shoulder down towards the hips and push the elbow away from the hips
Tha-amsa bandha (This bandha enhances blood flow through the shoulder and is best used when the shoulders are flexed, i.e. arms above the head)· Push the shoulders forward towards the chest and push the elbows backwards away from the chest
Kurpara (elbow) bandha (APpp 112-113, 407)
RIGHT ARM
Tha-kurpara bandha (This bandha enhances blood flow through the elbow and is best used when the elbow is extended)
· Gently and simultaneously tighten (bulge) the biceps and triceps brachii
· Here the arm is pulling against the ankle (or the big toe or the floor) so try and bend (flex) the elbow then try to rotate the forearm inwards (elbow pronation)
LEFT ARM
Tha-kurpara bandha
· Gently and simultaneously tighten (bulge) the biceps and triceps brachii
· Here the arm is pushing to try and straighten (extend) the elbow so try to rotate the forearm outwards (elbow supination)
Mani (wrist) bandha (APpp 113-120, 408-409)
RIGHT ARM
Ha-mani bandha (This pushes the blood away from the hand and should mainly be used when the hand is weight-bearing or grabbing something)
· Grip (flex) with the fingers and pull the back of the hand towards the wrist (extend the wrist), as if trying to make a closed fist with the hand
· OR in an open handed position in case the hand is on the floor or resting by the side of the ankle in the air then try and make a tight closed fist with the hand
LEFT ARM
Tha-mani bandha (This pulls the blood towards the hands and should mainly be used especially on inhale when the hand is not weight-bearing or grabbing something)
· The wrist is guided by a closed hand position (in this case grabbing the ankle but it could also be the big toe) so stretch (extend) the fingers and slightly pull the front of the hand towards the wrist (i.e. slightly flex the wrist)
