Bandhas are the subtlest part of the practice. The word Bandha means lock, that’s mean by the using of Bandhas we can keep and help the vital energy (prana) to circulate through different part in our body.
Bandhas need to be apply through the all practice, by loosing them (which tend to happen when we feel tiring or when our level of awareness is low) the practice can become heavy and we will have a better chance to injure ourselves
How you can apply this Bandhas?
Let start from their physical location so we can have an idea of where we need to put our attention.
Mulabandha (root look) is located at the base of the spine (Pelvic floor for men and also muscles of the cervix for women). This can be engage by lifting the pelvic floor and anus without engaging the muscles on the buttock. This action will happen by itself at the end of the exhale
Uddiyana Bandha. Is located three inch bellow the navel.
This Bandha can be engaged by bringing the navel slightly inward toward the spine. The level of muscular activation you need to apply here is actually very subtle, you need to be able to feel a gentle support of the lower back but at the same time you don’t want to compromise the quality of the breathing, this will happen when we engage our belly too much
Uddiyana will be accentuated a the end of the inhale
Jalandhara Bandha (throat lock) engaging by contacting the muscles at the back of the throat in order to produce Ujjayi breathing
By just by being very mindful of your Ujjayi breathing the Bandhas will be engage and will follow the pace of your inhale and exhale, reaching a peak of activation at the end of the exhalation (Mulabandha) and at the end of the inhale (Uddiyana Bandha)
When you practice handstand you need use this Bandhas breathing connection.
Before you jump allow the exhalation to happen completely until you can feel a pulling inward sensation on your belly. This feeling need to create stability in the pelvic floor, without bring any feeling of dizziness, if you reach this point it’s mean that you forced the exhalation too much.
Before jump allow the inhale to start to happen, is just a second or half a second of difference between the breathing and the movement, in this case the prana (energy) can start to activate the Bandhas (Uddiyana) and reach the different part of the body you will use duing this asana.
The most important part is the moment you start to inhale, keep inhaling through the all Movement. Only move with the breathing
Keep practicing and good luck =)