Bandhas

Question 1

Mula Bundha

Answer 1

Contract sphincter muscles

Contract and pull energy up from the base of the spine

Question 2

Uddiyana Bundha

Answer 2

Draw abdominal muscles of navel area back towards spine and up towards heart

Expel all air in the abdominal area
Pushed diaphragm up

*do end of exhalation

Question 3

Jalandhara Bandha

Answer 3

Contract the throat
Place chin in hollow spot between chest and neck

*do end of inhalation