Bandhas in Ashtanga Yoga: the Difference Between Uddiyana Bandha & Kriya.

Via Kino MacGregor
on May 1, 2012
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Ashtanga Yoga and the bandhas—a lifelong journey into the core strength of the inner body.

One often misunderstood difference is between uddiyana bandha and uddiyana kriya. The first is from the navel down to the public bone and the second is a purification practice that can only be done on exhalation.

Watch the clip to see the difference.


Editor: Tanya L. Markul

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About Kino MacGregor

Kino MacGregor is one of a select group of people to receive the Certification to teach Ashtanga Yoga by its founder Sri K. Pattabhi Jois in Mysore, India. The youngest woman to hold this title, she has completed the challenging Third Series and is now learning the Fourth Series. After seven years of consistent trips to Mysore, at the age of 29, she received from Guruji the Certification to teach Ashtanga yoga and has since worked to pass on the inspiration to practice to countless others. In 2006, she and her husband Tim Feldmann founded Miami Life Center, where they now teach daily classes, workshops and intensives together in addition to maintaining an international traveling and teaching schedule. She has produced three Ashtanga yoga DVDs (Kino MacGregor – A Journey, A Workshop; Ashtanga Yoga Primary Series; Ashtanga Yoga Intermediate Series), an Ashtanga yoga practice card and a podcast on yoga. Her next book, The Power of Ashtanga Yoga, is set to come out in the spring of 2013 from Shambhala Publications. As a life coach and Ph.D. student in holistic health with a Master’s Degree from New York University, Kino integrates her commitment to consciousness and empowerment with her yoga teaching. She has been featured in Yoga Journal, Yoga Mind Body Spirit, Yoga Joyful Living, Travel & Leisure Magazine, Ocean Drive Magazine, Boca Raton Magazine, Florida Travel & Life Magazine, Six Degrees Magazine as well as appearing on Miami Beach’s Plum TV and the CBS Today Show. Find her on her page, Facebook, Instagram and Twitter. Get her Yoga Life app on iTunes.


5 Responses to “Bandhas in Ashtanga Yoga: the Difference Between Uddiyana Bandha & Kriya.”

  1. Tanya Lee Markul says:

    Posted to Elephant Yoga on Facebook and Twitter.

    Tanya Lee Markul, Yoga Editor
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  2. Thaddeus1 says:

    A very important distinction. Thanks for continuing to provide great instruction and guidance in all details of the practice.

    Posting Elephant Ashtanga. Be sure to Like Elephant Ashtanga on Facebook.

  3. grimmly says:

    Thank you for highlighting the important distinction and raising the topic Kino.

    In Modern Ashtanga of course there's no longer retention after the exhalation and so no possibility to engage uddiyana kriya however in Krishanamacharya's 'original' Ashtanga there was the option of including breath retention in certain asana and this is often recommended to achieve the full benefit of the posture. Including the option of breath retention in certain asana and mudras then allows the option of engaging uddiyana kriya and again this too is suggested/recommended in certain asana.

    ‘While doing janusirsasana pull in the stomach to the extent possible. The benefits obtained will be greater. While drawing the stomach inward exhale and then hold the breath. …though it is very difficult to do this draw the stomach inside starting with the navel, keeping the focus on the nadi’s near the rectal and genitle ares carefully pulling them upwards… ‘
    Krishnamacharya Yoga Makaranda

    Uddiyana kriya isn't something those just coming to the practice would most likely be concerned about it (there's enough to worry about it) but once settled into a regular practice a more sophisticated approach to asana is something to be considered such that these techniques and approaches to practice are't lost altogether.

    As you often say in your video's Kino in relation to certain options " While not traditional (in the sense of the recent tradition) it may be something you might like to explore'.

  4. […] is one in which meditative states arise spontaneously out of the skillful practice of drishti, bandha, breath and mudra via the yantra of the body. A good asana is not simply making the bind, even […]

  5. […] A necessary component of breathing and engaging the body correctly in the asanas is mula and uddiyana […]

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