Great lock exercise (also known as Maha Bandha in yoga)
Posted by Gopal on January 4, 2008
Great lock exercise (also known as Maha Bandha in yoga – Maha for Great and Bandha for Lock):
Please read and follow all rules for breathing exercise practice here.
Picture of a person performing Great lock exercise.
Method:
- Sit in Sidhasana or any other sitting posture or even on a chair and make the spine and head erect in a relaxed manner.
- Place the palms on the knees and close the eyes.
- Exhale completely.
- Hold the breath out after exhalation (i.e., don’t inhale after exhalation and keep the breathing process stopped.).
- Keeping the breathing process stopped, bend the head forward and press the chin tightly against the chest.
- Keeping the breathing process stopped, now, contract the abdominal muscles as far as possible inward and upward. This is a kind of sucking action of the abdominal muscles.
- Keeping the breathing process stopped, now, pull the lower abdominal muscle (muscles just above urinary organ) upward.
- Maintain this position as long as breathing process can be kept stopped with comfort.
- Keeping the breathing process stopped, first release the lower abdominal muscles, then release abdominal muscles and then remove the chin from chest and straighten the neck and head.
- Now, inhale deeply and completely.
- Steps 3 to 10 constitute one round of “Great Lock” exercise . Practice 6-10 rounds continuously.
Benefits:
1. Benefits for body:
- It is the panacea for many abdominal and stomach ailments, including constipation, colitis, indigestion, worms and diabetes, provided they are not chronic. But, it should not be done without bowel evacuation as then it creates problem and may cause constipation. If you are using it for controlling lust in some other time, you can use this technique without bothering about bowel evacuation as that will be an occasional usage and that too for all-important brahmacharya practice.
- The digestive fire is stimulated and the abdominal organs are all massaged and toned.
- It improves blood circulation to the whole trunk area and strengthens all the internal organs.
- It stimulates the pelvic nerves and tones the uro-genital and excretory systems.
- Intestinal peristalsis is also stimulated, relieving constipation and piles.
- It is also beneficial for anal fissures, ulcers, prostatitis, some cases of prostatic hypertrophy and chronic pelvic infections.
- It releases energy, which spread throughout the body via the brain and endocrine system making it very beneficial in cases of asthma, bronchitis and arthrisis.
- The stimulus on the throat helps to balance thyroid function and regulate the metabolism.
2. Benefits for mind:
- The adrenal glands are balanced, removing lethargy and soothing anxiety and tension.
- It balances breath flow in two nostrils, which helps to expand the awareness (conscious mind) and induce thoughtless awareness practice.
- It relieves depression, stress, anxiety and anger and gives us mental relaxation.
- It is one of the most effective means to attain control over sexual impulses in a scientific and non-repressive manner.
Precautions:
- People suffering from cervical spondylosis, high intracranial pressure, vertigo, high blood pressure or heart disease should not practice it.
- Persons suffering from colitis, stomach or intestinal ulcer, diaphragmatic hernia, glaucoma and raised intracranial pressure should not perform it.
- Don’t inhale or exhale until the chin has been released and the head is fully upright.
- It should also be avoided by pregnant women.
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Samudaya said
Gopal ji, you have not included moola bandha in this maha bandha procedure, while at most of the references it is combination of the three- jalandhara bandha, moola bandha and uddiyana bandha. Though I know that yogic practices may vary from system to system. But, is there any specific reason for leaving out this in your reference, in context of celibacy.
Gopal said
Keeping the breathing process stopped, now, pull the lower abdominal muscle (muscles just above urinary organ) upward – this is not exactly moola bandha, but closer to that. Exact technique of moola bandha has some precautions – so, I am using a moderated version.
Samudaya said
Dear Mr. Gopal, thanks for reply. But moola bandha has to do with muscles below urinary organ and not (lower) abdominal muscles, e.g. see a definition on wikipedia-
“A posture where the body from the anus to the navel is contracted and lifted up and towards the spine.”
Similar references can be found everywhere. So, perhaps what you have described is just a combination of jalandhar and uddiyana bandhas.
Now what I want to ask is, if such a combination (of two bandhas plus lifting up lower abdominal muscles) is approved by some yogic tradition or a good yoga teacher, then please confirm this fact to me. Because I want to practice this bandha but after confirming the propriety of the same. Thanks in advance for reply.
Gopal said
Yes, Baba Ramdev’s book on pranayam mentions this as Moola Bandha. In this technique, there is an indirect pressure on mooladhara chakra. For us this is just meant for controlling instant bouts of lust. For full unfoldment of consciousness, we rely on meditation rather than tantric techniques.
Samudaya said
Thank you very much for your answer and the trouble you have taken for my query.
chaitanya said
Detailed instructions (in precise anatomical terminology) on the practice of Uddiyana Bandha are given in this following book:
Anatomy of Hatha Yoga by H.David Coulter
I found Coulter’s instructions to be extremely helpful. I think this is a very powerful Bandha, and needs to be practiced with care. So interested people, please refer the above book, if possible.
hope this helps.
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