今天，讓我們來談談班達（Bandha），
又叫做鎖，或者收束法。
在瑜伽課上，我們經常聽到這個神奇的詞。
Let’s have a chat about bandhas, those mythical creatures we hear about in yoga classes.
在梵文中，Bandha的意思是「鎖」或者「封印」。瑜伽練習者用特定的肌肉去啟動鎖，把Prana（氣，生命的能量）鎖在身體裡面，防止能量外洩。當正確啟動Bandha的時候，能讓在體式練習中，核心更加穩定，避免受傷。聽起來是不是很酷呢？Bandhas: What are they?!In Sanskrit, the word bandha means 「lock」 or 「seal」. Yogis use certain muscles to create these seals in order to prevent prana (life force energy) from escaping the body. When performed correctly, they also help to stabilise your core during asana practice and protect you from injury. Pretty cool, huh?
Bandha可以讓核心更加穩定
Have you ever admired advanced practitioners floating back and forward through the vinyasas, seemingly levitating for a brief moment in mid-air as they land? That’s the bandhas at work too! With practice, they will create lightness in your movements as you learn to engage the deepest layers of your core.
從能量層面來說，持續練習Bandha，可以激活生命力（或者又叫昆達裡尼能量），從底部上升通過中心能量通道（中脈）到達上層脈輪。在高級的呼吸法或者冥想練習中，我們可能會需要同時啟動3個Bandha，在能量體深處產生上升的氣流，讓昆達裡尼能量上升到頭頂。Energetically, continued practice of the bandhas encourages Shakti or Kundalini energy to rise up through the central energy channel (sushumna) towards the higher chakras. During a more advanced pranayama and meditation practice we would use all three of the bandhas together to create an 「updraft」 deep in the energetic body, effectively sucking Kundalini energy towards the crown.
Bandha可以讓呼吸更飽滿深入
雖然，在阿斯湯加瑜伽練習中，最初應該關注的呼吸。但是，當啟動Bandha的時候，呼吸也會變得更加飽滿和深入。所以，也可以說，Bandha也算是呼吸技巧中的一部分。同樣的，呼吸也是Bandha的技巧中的一部分，因為如果沒有呼吸的配合，也無法正確啟動Bandha。Even though in an Ashtanga Vinyasa practice the primary focus should always be the breath, I definitely notice I have a fuller and deeper breath when properly engaging the bandhas. Therefore to me, bandhas form part of the breathing technique. Equally the breathing is part of the bandha technique because you can’t properly engage them without breath!
1.Mula bandha 根鎖：從下鎖住能量，阻止能量往下洩露2.Uddiyana bandha 飛升鎖（腹鎖）：產生身體深處向上的能量3.Jalandhara bandha 喉嚨鎖：運用在呼吸法和冥想之中，防止屏息時顱內壓過大What are the different types of bandha?There are three main bandhas:
Mula bandha = root lock, which prevents the downward flow/escape of energy through the base of the torso.
Uddiyana bandha = upward-flying lock, which creates an internal upwards 「draft」 of energy.
Jalandhara bandha = throat lock, used in pranayama and meditation to prevent increased pressure in the head during breath retentions.
其實不是的，雖然說初學者比較難啟動Bandha，但是，一定要先了解什麼是Bandha，然後在練習時嘗試啟動Bandha，這樣可以為你的練習建立穩定的根基。今天，我們詳細講解一下如何在體式練習中融入Bandha的練習。在呼氣的末端，啟動盆底肌，就像你要憋尿一樣。但是不需要太用力收緊，只是輕柔地上提。隨著練習的深入，這個上提的動作會變得更加精微，從肌肉的收縮轉向能量的上提。盆底肌其實是由不同的肌肉組成的一個「吊床」形狀的一組肌肉群。當練習變得深入，你就可以有技巧單獨控制不同的肌肉。但是初期只要把這組肌肉群一起啟動就可以了。啟動Mula bandha（根鎖）的時候，會引發「制感」（瑜伽八支中的第5支），又叫「感官收攝」。把感官意識從外在的事物中收攝回來。在練習中啟動Mula Bandha（根鎖），你的練習可以超越體式層面，融入瑜伽八支中更高的練習（體式只是第3支）。At the very end of an exhalation, engage your pelvic floor muscles as if you were stopping yourself from urinating. You don’t need to clench them, just a gentle lift will do the trick. Over time, the action will become more subtle, eventually switching from a gross, muscular contraction to more of an energetic lift.
Your pelvic floor is actually made up of a number of different muscles which form a hammock-like shape. As your practice deepens you will be able to isolate these muscles more skilfully, but in the early days it’s enough just to engage them all. Lift the whole hammock, as it were!
Mula bandha encourages pratyahara, or sense withdrawal. It prevents your mind from 「reaching out」 and attaching itself to external objects that will ultimately cause suffering. With mula bandha switched on, you preserve your mental energy for your practice of the higher limbs of yoga.
我們這裡講講如何在體式練習中啟動Uddiyana bandha（腹鎖）。首先，按照上面的方法啟動Mula bandha（根鎖），這時，你可能已經感受Uddiyana bandha（腹鎖）已經自己啟動了。當你啟動盆底肌的時候，你的下腹部自然會有些內收，你感覺到了嗎？如果你沒有立刻感覺到，不要擔心！嘗試意識帶到肚臍下方，同時輕柔地內收下腹部肌肉向後，向腰椎的方向收。這時候需要啟動的肌肉是腹橫肌的下面那部分，不要收整個腹部，否則會限制橫膈膜的運動，也就是限制了呼吸。在體式練習的時候，我們的呼吸是要自由的。這意味著，當你呼吸時，上腹部會隨著橫膈膜的運動而起伏的。在開始練習之前，在拜日式之前，先嘗試啟動Mula bandha（根鎖）和Uddiyana bandha（腹鎖）。當你開始練習拜日式時，你會發現，一會兒就把Bandha（鎖）丟了，這時候，在下犬式保持5個呼吸時，把Bandha（鎖）重新建立起來。比起山式，在下犬式中可以更容易找到Mula bandha（根鎖）和Uddiyana bandha（腹鎖）的感覺。試一下，當你在下犬式中輕柔地內收下腹部啟動Uddiyana bandha（腹鎖）的時候，有沒有骨盆空了的感覺？就像下腹部出現了一個空洞，形成了一個小真空袋，溫和地喚醒昆達裡尼能量從骨盆底部向上到身體中心。在練習時，嘗試把Bandha（鎖）放在首位，當你和Bandha（鎖）失去連接時，有意識地重新建立Bandha（鎖），但是不能用力過度。多次過後，你就會自然地把啟動Bandha（鎖）貫穿到整個體式練習當中。Uddiyana BandhaThis is how you would switch on uddiyana bandha for your asana practice (there are different methods for pranayama and meditation).
First switch on mula bandha, as described above. You may start to feel uddiyana bandha happening on it’s own. When you engage your pelvic floor you will naturally have some engagement in the lower belly. Can you feel it?
Don’t worry if you can’t feel it straight away! Try to take your awareness beneath your navel and gently draw the muscles back towards the spine.
The muscle you’re trying to work with is the lower part of the transverse abdominis. Try not to suck your whole abdomen in or you risk restricting the movement of the diaphragm (and therefore the breath). When you’re practising postures you want your breath to move freely. This means the upper belly will move as you breathe, as your diaphragm moves up and down.
At the beginning of your asana practice, before beginning your sun salutations, take a few moments to establish mula and uddiyana bandha. By breath 3 or 4 you might have forgotten them already! But when you come back to downward-facing dog, use the first of your 5 breaths to re-establish them.
Downward-facing dog is actually a really good posture to practise engaging mula and uddiyana bandha as you can feel the effects more strongly than in Samastitihi. Have a go for yourself. When you gently draw back uddiyana bandha in this position, can you feel a hollowing out of the pelvis? It almost feels like you have a small cave forming in the lower abdomen, your own little vacuum pocket gently rousing Kundalini energy from the base of the pelvis up the centre of the body.
Try to make engagement of the bandhas a priority, being conscious when you have lost the connection and (without beating yourself up about it) coming back to them time and time again. This will form new neural connections in your brain so that it eventually becomes second nature for you to keep the bandhas engaged during practice.
With both of those bandhas engaged you should feel like you could wriggle into a tight pair of yoga leggings. Don’t be walking round like you』ve got a stick up your bum though – just a light 「tucking in」 is really all you need! In some postures you might want more engagement, in others a little less. You』ll figure this out as you go.
一般來說，Jalandhara bandha（喉嚨鎖）只在呼吸法和冥想中用到，當需要屏息的時候。體式練習的時候，不需要屏息，所以不需要用到。就算你還沒有開始練習呼吸法，先了解一下Jalandhara bandha也是好的。但是初學者不要自己練這個鎖，最好在資深老師指導下練習。保持冥想的坐姿，胸腔上提，頸椎拉長，然後儘量讓下巴向下，好像要去碰胸骨一樣。這時候，你可能會找到鎖住喉嚨的感覺，就好像喉嚨被緊握，沒有空氣進出。Jalandhara bandha（喉嚨鎖）其實更難掌控，在高級呼吸法練習中，需要屏息，就要用到這個鎖。據說，喉嚨鎖可以阻止在屏息時能量衝上頭頂，因為衝上頭頂是非常危險的。雖然說Jalandhara bandha（喉嚨鎖）一般只在呼吸法和冥想時運用，但是有一些體式可以讓你找到一點喉嚨鎖的感覺。在肩倒立系列中，你發現你的胸腔、下巴和脖子自然而然就處在喉嚨鎖的姿勢中。肩倒立系列可以鍛鍊到頸椎的肌肉，為Jalandhara bandha（喉嚨鎖）做準備。今天講了3個Bandha在瑜伽體式練習中的運用，希望對大家的練習有所幫助，在體式練習時，保持對Bandha的覺知，但是不要執著，保持呼吸專注而自由。練習吧，一切隨之而來。Jalandhara BandhaThis yogic lock is used only during pranayama and meditation techniques, whilst performing breath retentions. We obviously don’t hold our breath during asanas, so there’s no need to perform jalandhara bandha at any point in your physical practice.
Even if you’re not practising pranayama yet, it’s nice to understand what this one is about. But please don’t do this one if you’re a beginner; work with a qualified teacher to stay safe.
Whilst sitting in a meditation posture, you would lift the chest, extend the neck and then place the chin as low down as you can on the sternum. Then you would 「lock the throat」, which basically means swallow and keep the throat muscles gripped, so that no air can pass in or out.
Jalandhara bandha is more difficult to master but it is absolutely vital for advanced pranayama techniques that use breath retentions (kumbhaka). The throat lock is said to prevent prana from rising up into the head during kumbhaka, which could be dangerous. If you are practising kumbhakas, make sure you have a qualified teacher around to assess your jalandhara bandha technique.
As I mentioned above, jalandhara bandha is only used for pranayama and meditation when performing breath retentions. But certain postures in your asana practice are the perfect place to start working up to jalandhara bandha position.
In Sarvangasana (shoulder stand) you will notice that your chest, chin and neck take this position naturally. Slowly extend the amount of time you spend in Sarvangasana, which will help prepare the neck muscles for jalandhara bandha.
Make sure to do this very slowly and gradually over time! Keep your neck safe and comfortable, asking an experienced teacher for guidance if you’re not sure.
國際瑜伽學會香港教學總監帶你解鎖13個Bandha——能量鎖直播系列課程習練瑜伽已久你
是否了解Bandha氣鎖
能量鎖強大的練習
可以使瑜伽超越物理界限
使身體和能量產生巨大變革
系統全面解鎖Bandha，讓你的習練產生蛻變與飛躍！
＊ ＊ ＊
VEDA INSTITUTE
韋達學院 • 氣鎖瑜伽
提 氣 直
升 鎖 播
飛 瑜 班
躍 伽 ：
Bandha （可以翻譯成：氣鎖，能量鎖，班達...）, 如果你還沒有聽到，那你一定要在瑜伽上精進了。如果你聽過，但是還沒有在你的瑜伽習練中切切實實地覺知與感受到，那系統的學習Bandha會給你的瑜伽習練帶來變革性的飛躍——身體上和能量上。
國際瑜伽學會IYI香港教學總監Sitarani麥淑潔老師，為我們帶來系統的Bandha能量鎖直播課程，詳細深入剖析人體的13個Bandha能量鎖，全面深刻的理解Bandha對於我們日常瑜伽習練的重要性，給日常習練帶來提升與飛躍。
THE PRACTICE 課程設置
解鎖Bandha能量鎖 提升與飛躍
「韋達學院」雲端直播課程
LIVE COURSE「 Veda Institute」
［第一節·Bandha課程內容介紹、概述］30分鐘透過系統全面的認識13個bandha 氣鎖的位置和理論，再加上瑜伽體式動作來實踐操作，會是讓你一生受用的課程，開啟瑜伽習練的全新維度與境界。與參與者溝通基本情況，查詢瑜伽經驗，了解每位學員情況，是學生還是專業老師等等。網上直播互動，學員節省時間，跨越界限，沒有限制。1.Pada Bandha, 2.Janu Bandha and 3.Kulpha Bandha
這三個Bandha 都是關於我們的腿，解析怎樣運用這三個位置來互相幫助和它們的關係。透過練習站立體式來親身體驗，如果你想改善你的站立體式，不要錯過。
［第三節·Mula Bandha根鎖與Uddiyana Bandha腹鎖］60分鐘4.Mula Bandha and 5.Uddiyana Bandha
瑜伽學術上，我們身體能量的發源地是單田、core（核心）、kundalini （昆達裡尼），如果我們可以把這部分激活起來，身體一定有改善。而這兩個bandha在我們練習體式時是非常有用。
［第四節·Kati Bandha臀部與Amsa Banhda肩膀］60分鐘6.Kati Bandha and 7.Amsa Banhda
人體結構的最大關節就是肩膊和盆骨，亦是經常騷擾我們身體的地方，在瑜伽練習當中，也是最困難去打開的地方。但透過認識這一組bandha，讓我們可以有效地放鬆和運用在體式方面。
［第五節·Hasta 手部、Mani手腕、Kurpara手肘bandha ］60分鐘8.Hasta bandha 9.Mani Bandha and 10.Kurpara bandha
當我們練習體式時，有發覺經常會運用到手掌，手腕和手肘嗎？但不是太注意，原來懂得怎樣運用，可以讓我們更輕鬆，省力和安全。認識什麼是硬力（死力）。
［第六節·Jalandhara頸部、jivha舌頭、sahasrara頭頂bandha］60分鐘11.Jalandhara bandha 12. jivha bandha and 13.sahasrara bandha
最後這三個bandha， 集中在頭部，看似好抽象，不太明顯，但其實很有用。尤其是針對頸部，對現今低頭一族，很有幫助。
導師介紹
STUDY INSTRUCTOR
麥淑潔Sitarani · 國際瑜伽學會香港教學總監
▁
麥淑潔老師現任國際瑜伽學會香港教學總監，是香港歷史最悠久的政府註冊瑜伽學會，成立於1981年。2002年練習瑜伽，之後發現素食和瑜伽是息息相關，不能分開。所以開始嘗試茹素。2004年她開始在不同的機構，私人會所，瑜伽中心教授體位瑜伽，10多年來遊走印度，泰國，菲律賓，等地學習各個派別的瑜伽，發現不同派別瑜伽的共通點是靜心。跟隨牛津甘立夫教授學習曼陀羅唱頌及梵音冥想，潛心探索瑜伽的真諦，而後真正感悟到瑜伽就是生活。
◎ 課程收穫
⁃ 保護關節、肌肉過份拉扯，避免受傷
⁃ 節省用力，減少一些不必要的硬力
⁃ 學識運用身體不同部位來做動作，避免單一位置過度用力
⁃ 學習運用最少兩組肌肉來互相幫助，來穩定動作和保護關節
⁃ 更加認識自己身體，在瑜珈路上更上一層樓
◎ 適宜人群
⁃ 有瑜伽習練經驗
⁃ 希望深化動作，從能量層面更深入理解
⁃ 想認識身體各部位，提高加強體式練習
⁃ 瑜伽老師/學生
＊備註：
1. 上堂時請準備不同顏色筆、筆記薄、瑜伽席。
2. 選擇一個寧靜、網絡穩定的環境。
3. 穿著舒適運動服裝。
4. 帶著喜悅和學習心情。
5. 不要吃太飽。
APPLICATION課程報名
VEDA INSTITUTE Bandha Yoga
韋達學院 • 氣鎖瑜伽
＊雲端直播課程＊
【國際瑜伽學會＃直播系列課程＃｜氣鎖】
提升與飛躍
［第一節］
5月25日（周一）19:00～19:30測試
19:30～20:00
［第二節］
5月28日（周四）19:00～20:00
［第三節］
5月30日（周六）19:00～20:00
［第四節］
6月1日（周一）19:00～20:00
［第五節］
6月4日（周四）19:00～20:00
［第六節］
6月6日（周六）19:00～20:00
暖心價：
六節大課學費 RMB 268/6節
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