Yoga is a holistic practice that encompasses physical, mental, and spiritual dimensions, and within its rich tapestry of asanas (postures), pranayama (breath control), and meditation, there exists a lesser-known gem – yoga binding. In this article, we’ll explore the origins of yoga binding, its benefits, and introduce you to five fundamental yoga binds that can deepen your practice.
Where Does Yoga Binding Come From?
Yoga’s roots trace back to ancient India, where it evolved over thousands of years. The practice of yoga binding, also known as “yoga binds,” has its origins in Hatha yoga. Hatha yoga emphasizes the physical aspects of yoga, focusing on asanas and their alignment. The word “Hatha” itself combines “ha” (sun) and “tha” (moon), symbolizing the union of opposing forces, much like the balance sought in yoga binding.
Yoga binds are not just about physical contortion; they symbolize the unity of mind, body, and spirit. The concept of binding transcends the physical realm and extends to the binding of one’s consciousness with the divine, making it a profound and deeply spiritual practice.
What Are the Benefits of Binding in Yoga?
Yoga binding offers a plethora of benefits, both physical and mental, to those who incorporate it into their practice. Here are some of the key advantages:
1. Enhanced Flexibility: Yoga binds challenge you to move your body in unique and challenging ways, gradually increasing your flexibility.
2. Improved Strength: Binds often require engagement of various muscle groups, helping to build strength, particularly in the arms, shoulders, and core.
3. Balance and Stability: Achieving and holding yoga binds demands a high degree of balance and stability, enhancing your overall equilibrium.
4. Deepened Concentration: The complexity of binding postures necessitates heightened focus, enhancing your ability to concentrate and quiet the mind.
5. Stress Reduction: Like all forms of yoga, binding can help reduce stress and promote relaxation, as the concentration on intricate poses distracts from daily worries.
5 Yoga Binds and How to Practice Them
-
- Ardha Matsyendrasana (Half Lord of the Fishes Pose):
- Start by sitting with your legs extended in front of you.
- Bend your right knee and cross it over your left leg, placing your right foot flat on the floor.
- Inhale, lift your left arm up, and exhale, twist your torso to the right.
- Bring your right hand behind your back, placing it on the floor or hooking it around your right knee.
- Gently turn your head to look over your right shoulder.
- Hold the pose for a few breaths, then release and repeat on the other side.
- Marichyasana (Marichi’s Pose):
- Begin in a seated position with your legs extended.
- Bend your right knee and place your right foot on the floor, close to your right sitting bone.
- Inhale, raise your left arm, and exhale, twist your torso to the right.
- Reach your left hand behind your back, trying to clasp your right hand or fingers.
- Keep your spine long and your chest open.
- Hold the pose for a few breaths, then release and repeat on the other side.
- Baddha Utthita Parsvakonasana (Bound Extended Side Angle Pose):
- Begin in Virabhadrasana 2 (warrior 2 pose)
- Exhale as you start to bind your pose
- Bring your right hand behind your back, reaching for your left inner thigh from behind.
- Simultaneously, thread your left arm under your right thigh, reaching towards your right hand behind your back.
- Try to clasp your hands/fingers together or use a strap to connect your hands, holding it with both hands.
- Stay in the pose for 5-10 deep breaths, continuing to deepen the stretch and twist with each exhale.
- Focus on opening your chest and creating space in the ribcage.
- Pasasana (Noose Pose):
- Begin in a squatting position with your feet hip-width apart.
- Inhale, raise your arms in front of you.
- Exhale, twist your torso to the right and bend your elbows.
- Hook your right arm around your right knee.
- Reach your left arm behind your back and try to clasp your hands together.
- Keep your spine long and your chest open.
- Hold the pose for a few breaths, then release and repeat on the other side.
- Ardha Padmasana (Bound Lotus Pose):
- Start by sitting in a comfortable cross-legged position (Sukhasana) on your yoga mat.
- Lift your right leg and bring the heel of your right foot towards your left hip crease.
- Gently place your right foot on top of your left thigh, with the sole of your right foot facing upward. The heel should be close to your abdomen.
- Ensure that your right knee is as close to the ground as possible. If your knee is lifted significantly, avoid forcing it down, as this can strain your knee.
- Bring your right arm behind your back, bending your elbow.
- Reach your left arm over your left shoulder and try to clasp your hands behind your back. If you can’t reach your hands, you can use a yoga strap or a towel to bridge the gap between your hands.
- Lengthen your spine and sit up tall.
- Keep your chest open and your shoulders relaxed.
- Stay in Ardha Padmasana for 30 seconds to 1 minute, or as long as it feels comfortable. Remember to breathe deeply and evenly.
- Ardha Matsyendrasana (Half Lord of the Fishes Pose):
Remember to breathe deeply and listen to your body while practicing these binding poses. If you’re a beginner or have any specific physical concerns, it’s a good idea to practice under the guidance of a qualified yoga instructor to ensure proper alignment and safety.
—
Whether you’re a seasoned yogi or just beginning your yoga journey, integrating yoga binds into your practice can lead to profound growth and a deeper connection with yourself and the world around you.
We’d love for you to join us at our ONE Yoga studio in South Denver or via livestream. See our weekly schedule and sign up, here. We offer several yoga memberships and drop-in options!
