Page 176 - Cosmetology_TP

COSMETOLOGY - CITS

3 Yoga Blocks
a Purpose: Can be used to support the body in certain poses where full engagement of a bandha is being
practiced, especially for beginners or those with limited flexibility.

b Material Consideration: Foam, cork, or wood blocks are common, each offering different levels of support
and stability.
4 Yoga Strap
a Purpose: Assists in achieving deeper stretches or maintaining proper alignment in poses that complement
bandha practices.
b Material Consideration: Durable material with an adjustable buckle for ease of use.
5 Meditation Cushion or Blanket
a Purpose: Provides additional support and comfort during seated practices, encouraging proper spine
alignment for effective bandha engagement.
b Material Consideration: Choose a cushion or blanket that offers enough support to keep the hips elevated
above the knees, reducing strain on the lower back.
6 Quiet, Comfortable Space
a Purpose: Bandha practices require concentration and inward focus, so a quiet and comfortable space can
enhance your practice.
b Material Consideration: The space doesn’t need special materials, but it should be free from distractions
and large enough to move freely.
Procedure of bandhas

1 Mula Bandha (Root Lock)
How to Practice:

• Start Position: Begin in a comfortable seated position, such as Sukhasana (Easy Pose), with your spine
straight and hands resting on your knees.
• Focus: Bring your attention to the pelvic floor, the area between the tailbone and the pubic bone.

• Engage: Gently contract the muscles of the pelvic floor, similar to stopping the flow of urine. This is the
engagement of Mula Bandha.
• Hold: Maintain the contraction for a few seconds initially, gradually increasing the duration as you become
more comfortable with the practice.
• Release: Gently release the contraction and relax the muscles of the pelvic floor.
• Repeat: Practice engaging and releasing Mula Bandha several times, focusing on the sensations of lifting and
engaging the pelvic floor.

161

CITS :Beauty and wellness - Cosmetology - Exercise 15