Uddiyana bandha ndi khungu la m'mimba. Ndilo lachiwiri mwa thupi lachitatu la "mkati" lomwe limagwiritsidwa ntchito mu asana ndi pranayama kuti athetse mphamvu (prana) mu thupi. Chovala chilichonse chimasindikiza mbali yapadera ya thupi. Chovala choyamba ndi mula bandha (root root) ndipo chachitatu ndi jalandhara bandha (khosi lock). Pamene zitatu zonsezi zikugwiritsidwa ntchito palimodzi, zimatchedwa maha bandha, zomwe zikutanthauza kutseka kwakukulu.
M'chiSanskrit , uddiyana (omwe amatchulidwa o-di-yana) amatanthawuza "kuwuluka," zomwe zimalongosola momveka bwino kumverera kokopa mimba ndi apo zomwe bandha zimafuna. Mankhwala a banddi a Uddiyana, kusamba minofu ndikuyeretsa ziwalo za m'mimba ndi minofu ya mkati.
Mmene Mungagwiritsire Ntchito Uddiyana Bandha
Ziri zosavuta kuphunzira uddiyana bandha mu malo oimirira kuyambira pamene mimba sichikakamizidwa. Bwerani kuima ndi mapazi anu mozungulira ngati matayala a yoga. Bwerani mawondo anu pang'ono ndi kubweretsa manja anu ku ntchafu zanu pamwamba pa mawondo anu. Sungani manja anu molunjika.
Yambani mwa kutenga mula bandha . Mwachidule, izi zimachitidwa poika pansi pamtanda poyambira pa perineum. Mukakhala ndi mula bandha, mutulutseni mpweya wanu, kenaka mutenge chinyengo. Kuti muchite izi, tambani mimba mpaka mmwamba musapite m'mapapo. Dulani mimba kwathunthu, kukoka pansi pa nthiti.
Amalangizidwa kuti mutenge jhalandara bandha panthawiyi. Yesetsani kugwira ntchitoyi ndi mabungwe onse atatu omwe amagwira ntchito yowerengera 10. Kuti mutulutse, yesetsani mimba ndikuwombera. Mukhoza kubwereza ntchitoyi katatu.
Pamene simukugwiritsidwa ntchito kuti mukhale ndi minofu mwanjira iyi, kumverera kumakhala kovuta kwambiri.
Mwinanso mukhoza kukhala ndi vuto lalikulu tsiku lotsatira. Mukadzizoloŵera kumverera, mungayambe kuona momwe kujambula kwa mula bandha kumatsogolera kumalo ndi mmimba, zomwe zimachititsa kuti chikhocho chimayambitse khosi. Umu ndi momwe mabungwe amathandizira pamodzi.
Kudha to Banddi
Mu Yoga Iyengar , ntchito ya bandha imachitidwa mosiyana ndi asana, nthawi zambiri kumapeto kwa gawo lapambuyo. Ashtanga Yoga amapereka njira yosiyana. Ku Ashtanga, mula, ndi uddiyana bandhas ayenera kugwiritsidwa ntchito nthawi zonse. Ichi ndi chimodzi mwa zinthu zofunika za Ashtanga. Komabe, uddiyana bandha amatanthauzidwa pang'ono mosiyana ndi magwero a Ashtanga. Kawirikawiri imatchulidwa ngati mimba yambiri ya mimba, yomwe imayendetsa kumsana koma osati pamwamba ndi pansi pa nthiti. Izi zimapangitsa mpweya wabwino kuti ukhalepo pamene bandhas atsegulidwa.
Ngati bandhas akuphunzitsidwa ndi mitundu yonse ya magulu a yoga , zimakhala zogwirizana ndi njira ya Ashtanga, makamaka m'masitala omwe amayendayenda kuchokera ku Ashtanga. Uddiyana bandha nthawi zina amaphunzitsidwa ngati pranayama , zomwe zikugwirizana ndi njira ya Iyengar.
Komabe, zimakhala zofala kwambiri m'masukulu a yoga kuti alandire chithunzithunzi kuti azisunga mimba ndipo phokosolo likuyendayenda kumsana wakumayima ndi kukhala pansi. Izi zikhoza kuonedwa kuti ndi mbadwa za chizoloŵezi chachikhalidwe cha bandha.