Integrating the Breath and the Bandhas

David Procyshyn
Instructor David Procyshyn
Average: 4.9 (61 votes)
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This video, the second in a series of three on core stability, covers the breath and bandhas (deep core locks), which together create stability and strength that you can use in your life and in your yoga practice, no matter what you are doing. Learning how to engage and strengthen the bandhas will allow you to feel a sense of power and lightness in your body, length in your spine and will show you how to practice yoga safely. The first class in this series is The 3-Part Breath and Ujjayi Breathing and the third class is Finding Stability In All Poses. You can also find all three together in our program Establish Your Core Stability and Strength and on our Yoga for Beginners page.

Equipment: None
Style: Gentle Yoga, Hatha Yoga, Pranayama Yoga, Yoga for Anxiety/Stress, Yoga for Back Care


Dalya 2 years ago

For a long time I had this question "How do I combine full breathing with tucking my belly?". Now I know.
Thank you very much David.

Yogi Paul 3 years ago

I have been practicing yoga for over 15 years and I have always wondered how I should breath and engage my core correctly. Thank you for this video. Now I feel I will be able to practice with more energy with the safety of my correct core engagement.

peppe 3 years ago

Hi David,
Maybe it is stupid question, but I got confused about breathing. You explained the "belly breathing" at the beginning, and then you introduced the concept of bandha, where we don't let the diafram going down (unlike the 3 parts breathing). My question is simple: which one is the right way of breathing during practice? Should I fill up the belly and then up to the ribs and so on...or I should use the bandha and keep the pelvic muscles on...or maybe all together?? Thanks, great video btw ;)

kavitadrake 3 years ago

It seemed kinda odd to have a whole yoga class (or two in this case!) where you just sat there and breathed. A few hours after doing this class, however, I could feel that my core muscles had definitely had a workout! You know that pleasant ache that comes from engaging a muscle that needs to develop more strength. I got that "just" from sitting and breathing during this video. So cool! Eager to work on the bandhas more.

gloonie1 4 years ago

Good video David, and very informative! How important is it to isolate the pelvic floor lift from an anal or sphincter lift? Are they all connected, or does Mula bandha aim at somewhere in the middle of the pelvic floor.

David Procyshyn 4 years ago

Wherever you look for information on this, you'll find different advice. In my experience, the main contraction comes from muscles that are between the pubic bone and tailbone (in the middle), but there still is muscle engagement around the anal sphincter. I'm not sure if it matters, though. The most important aspect is connecting the lift that you feel when you engage the pelvic floor with the energy that moves up the spine to the head, creating physical and energetic length and lightness in the spine.

DeWaat 4 years ago

Thank you for this video. The last years I've been noticing that sometimes during the day or during meditation or practice I would randomly start contracting my pelvic floor. I could never understand why I did this or why this muscle even is there. If it really is about stability, then this video is a great opportunity to start exploring and using this sensation and these muscles for the good of my health.
Do you have any sources of where you learned this information?

David Procyshyn 4 years ago

Thanks for the message. It's great to hear that you're connecting with the pelvic floor contraction. We don't have any further resources - I learned this over the years that I studied yoga with my various instructors.
Take care,

Rbreid73 4 years ago

This is what I love about DYWM classes. I only had a short amount of time, and having done the 1st of these 3 classes, I was interested to understand more about breathing and the bandhas. Not only did I learn a lot in a short amount of time, I also felt so much better for it. David's teaching style is perfectly paced, allowing me to focus on the internal workings of my body as I breathe. Can't wait for class 3.

David Procyshyn 4 years ago

Thanks for the feedback. It's great to hear that you are curious about how to find stability when practicing. It's so important! The link to the 3rd class is now above, in the description.