This video is Part 21 of a YogaSynergy Spinal Movements Sequence taught by physiotherapist and Director of Yoga Synergy, Simon Borg-Olivier, which he teaches in person in courses throughout the world as well as Online in courses at RMIT University and Online in courses at YogaSynergy called Yoga Fundamentals and Applied Anatomy and Physiology of Yoga.
In this part, Simon Borg-Olivier demonstrates tha-uddiyana bandha (an expansive co-activation of opposing muscles around the chest, which is like a Mueller Manouvre where you make a false attempt at inhalation) with ha-mula bandha (a compressive co-activation of opposing muscles around the waist, which is like a Valsalva Manouvre where you make a false attempt at exhalation that isolate the external abdominal oblique muscles) on Exhalation Retention.
You can see a demonstration of the the entire sequence by clicking here
You can see Part 20 of the instructional videos of the sequence by clicking here
If you want to learn more from YogaSynergy and its Directors Simon Borg-Olivier MScBAppSc(Physiotherapy) and Bianca Machliss BScBAppSc(Physiotherapy) you can enrol in one of the comprehensive and award winning Online courses at YogaSynergy called Yoga Fundamentals (a very practical course for anyone with an interest in yoga, exercise or health) and Applied Anatomy and Physiology of Yoga (a more technical course for teachers, therapists and experienced students). You can also do the more advanced version of these courses online at RMIT University as part of a Masters of Wellness Degree or as part of most bachelor degrees from participating Universities throughout the world.
Share this Post
I am really enjoying learning about bandhas and mudras, and starting to undertand the importance and value of pranayama in yoga practice.
For anyone who enjoyed this blog, I would also recommend the new beginner Ether sequence DVD which I just watched. It has a full lecture on these key concept that Simon is teaching, ie. relaxed diaphramatic breathing, moving actively into postures from the navel spine etc. as well as demonstrations.
One interseting point from the DVD is that in some yogic texts, it says pranayama should only be attempted in a posture after the posture has been mastered and that the posture is said to be mastered when it can be held for 3 hours whislt being ‘firm but calm’. I’ll have to give that a go some time!
To help us feel this ‘firm but calm’ state, Simon says in his classes, ‘Relax … it’s the postures job to firm you, it’s your job to relax.’