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COSMETOLOGY - CITS

• Inhale: Take a deep breath in, filling your lungs.
• Engage: As you hold your breath, gently drop your chin to your chest, creating a lock at the throat.

• Hold: Keep your spine straight and hold the lock for as long as comfortable.
• Release: Lift your chin and exhale slowly to release the lock.
• Repeat: Practice several rounds, taking a few normal breaths between each round.
Important Tips:

Integration: Once you’re comfortable with each bandha individually, you can begin to practice them in conjunction
with certain yoga poses or during pranayama (breath control exercises) to deepen your practice.
Mindfulness: Pay attention to the subtle energies and sensations in your body as you engage each bandha. This
awareness is key to mastering the locks.
Gradual Progression: Increase the duration and intensity of the bandhas gradually to avoid strain.
Benefits of Practicing Bandhas
Mula Bandha (Root Lock)

• Enhances stability and support during yoga poses.
• Stimulates the pelvic floor muscles, improving organ function.
• Increases spiritual energy flow through the spine.
Uddiyana Bandha (Abdominal Lock)
• Strengthens the core muscles and improves digestion.

• Stimulates blood circulation in the abdominal area.
• Enhances respiratory function and energy flow.
Jalandhara Bandha (Throat Lock)
• Regulates the circulatory and respiratory systems.

• Balances thyroid and metabolism.
• Enhances focus and calms the mind.
Safety Precautions
While practicing bandhas, it’s crucial to follow these safety precautions to avoid potential risks:
• Start Slowly: Gradually introduce bandha practices into your routine, especially if you’re a beginner.

• Proper Instruction: Seek guidance from a knowledgeable instructor to ensure correct technique and prevent
strain.
• Listen to Your Body: Avoid forceful engagement. If you feel pain or discomfort, ease up on the intensity or take
a break.
• Pregnancy Caution: Pregnant practitioners should consult with a healthcare provider or a yoga instructor
specialized in prenatal yoga before practicing bandhas.
• Health Conditions: Individuals with high blood pressure, heart conditions, or hernias should exercise caution
and consult a healthcare professional before practicing bandhas.
Incorporating bandhas into your yoga practice can significantly enhance both the physical and spiritual benefits
of yoga. However, it’s essential to practice them mindfully and with proper guidance to ensure safety and
effectiveness.

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