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Sadhaka Shanti Yoga, Chambers Island Sailing Club, Maroochydore (2025)

14/08/2025

Jalandhara Bandha is applied by bending the head forward and pressing the chin against the throat in the gap between the collar bones. Sit comfortably with an erect spine. Lift your chest and sternum forward. Gently reach the crown of the head up to lengthen the back of your neck, then draw your chin down.

BANDHA in Sanskrit means ‘lock.’ The purpose of a bandha is to ‘lock’ the energy flow in and to, a specific part of the body temporarily. When the ‘lock’ is released, the energy flows more vigorously through the body. This promotes overall health and vitality.
On a physical level, a bandha or ‘lock’ is created when a sphincter and specific muscles in relation to it are contracted. There are over sixty sphincters in the human body.

There are six sphincters in the digestive system. Three of these six sphincters can be contracted in order to create the bandhas or locks:
A**l sphincter to create Mula Bandha
Sphincter of oddi to create Uddiyana Bandha
Upper esophageal sphincter to create Jalandhara Bandha
The combination of these three individual locks forms the fourth bandha, Maha Bandha, also called ‘the great lock.’

How to Practice Jalandhara Bandha
To apply Jalandhara Bandha with internal retention,:
Feel supported first; seated and comfortable.
Inhale to fill the lungs to about two-thirds full.
Retain the breath
Drop the chin to the chest while lifting the sternum toward the chin and then exhale
If you swallow your saliva, this helps to feel into the bandha.
Inhale for 4 counts with the tongue flat against the roof of the mouth.
Release the breath and bring the chin to the original position.
Exhale and release the bandha

13/08/2025

What does Bandha mean?

A bandha is a lock or bind in yoga, which is performed in order to direct and regulate the flow of prana (life force energy) to certain parts of the body. Also referred to as an energetic lock, bandha was practiced by yogis of the past to promote energy flow and maintain optimal health

Bandha is classified into four types: mula, uddiyana, jalandhara and maha. Each bandha is associated with a major energy channel

Practicing bandha involves concentrated muscular contractions. Performing these locks can aid the practitioner in improving their focus and supporting physical health.

Mula bandha: Mula is a Sanskrit word meaning "root." The "root lock," as it may also be called, involves contracting the perineum muscles inward, then lifting them upward to hold energy. Performing mula bandha promotes energy flow to the re**um, stimulating the pelvic muscles and urogenital organs. It also awakens the individual's kundalini power.

Uddiyana bandha: Uddiyana is a Sanskrit word meaning "to rise up." In this second bandha, energy moves upward more forcefully than it does in mula bandha. Uddiyana bandha stimulates the abdominal muscles as they are pulled in, while the chest lifts upward. Though it is highly recommended for those struggling with constipation, uddiyana bandha can also boost the practitioner's metabolism and promote healthy function of the adrenal gland, thereby relieving stress and tension.

Jalandhara bandha: Jalandhara is a Sanskrit word derived from the roots jal, meaning "throat," and dhara, meaning "flow." It is performed by bringing the chin down towards the chest; therefore, it is also called the "chin lock." Practicing this bandha improves the function of the thyroid and parathyroid glands, as well as supports the cardiovascular and respiratory systems.

Maha bandha: Maha is a Sanskrit word meaning "great." Maha bandha is named as such because it provides the health benefits of all three previous bandhas. Maha bandha is practiced by performing the first three bandhas simultaneously, beginning with jalandhara bandha and ending with mula bandha. These bandhas are released in the reverse order

YOGAPEDIA

12/08/2025

The practice of Uddiyana Bandha Kriya increases blood circulation throughout your body and brain. It stimulates the vagus nerve by putting a little pressure on it, which strengthens and tones your parasympathetic response, which creates a calming and balancing effect on our nervous system

BANDHA in Sanskrit means ‘lock.’ The purpose of a bandha is to ‘lock’ the energy flow in and to, a specific part of the body temporarily. When the ‘lock’ is released, the energy flows more vigorously through the body. This promotes overall health and vitality.
On a physical level, a bandha or ‘lock’ is created when a sphincter and specific muscles in relation to it are contracted.

There are six sphincters in the digestive system. Three of these can be contracted in order to create the bandhas or locks:
A**l sphincter to create Mula Bandha
Sphincter of oddi to create Uddiyana Bandha
Upper esophageal sphincter to create Jalandhara Bandha

How to Practice Uddiyana Bandha
This can be practised in either a sitting or a standing position. While standing, place your hands firmly on the thighs, keep the legs apart, and bend your trunk slightly forward.
First, empty the lungs & belly by controlled exhalation. Breath out till there is no air left in your belly.
When the lungs & belly are completely empty, suck the navel in and up. Imagine you are sucking up noodles through your lips. By doing this, the diaphragm rises naturally into the thoracic cavity and the abdomen rests against the back of the body, high in the thoracic cavity
Now hold your breath and the abdomen gently for 8 to 12 counts.
Release the abdomen and breathe out.

Cautions for Uddiyana Bandha
This must be practised on an empty stomach.
Remember that during the retention of this lock you are not breathing. You are doing Bahaya Kumbhak, external retention (holding the breath out of the body).
Do not attempt to hold your breath in this position longer than you can do so comfortably without inhaling.
Note this bandha can only be applied with external retention. It is not possible to perform this bandha after inhaling (internal retention).

06/08/2025

ASHTANGA OR PATANJALIS EIGHT LIMBS OF YOGA:
Secondly we look at NIYAMAS 🪷🙏🏽🧘🏽‍♀️✨

Niyama #1 : Saucha — clean your body, mind and environment
This is more than just washing with soap – do you keep a ‘clean’ body by feeding it healthy foods and exercising it? Do you keep a healthy outlook on life, and let go the thoughts that can stick you in the mud? Do you surround yourself with friends who love and support you, and do you do the same for them? Remember: all of this supports the mind’s quest in finding stillness and ultimate happiness.

Niyama #2 : Santosha — develop inner peace
This is all about finding your inner Zen, and then growing it. Recognising those things in your life that make you agitated, or anxious, or fearful (think horror movies) and letting them go. Giving yourself permission to be in the moment, cultivate mindfulness, meditate, and grow your gratitude.

Niyama #3 : Tapasya — practise self-discipline
When we practise self-discipline (getting up and going for that early morning walk, or doing those yoga stretches before work), we find inner reserves of strength and endurance we never knew we had. And when we can tap into those inner reserves and act from a place of inner peace, life becomes easier – we become happier.

Niyama #4 : Swadhyaya — study yourself
Awareness is everything – who we are and what motivates us. If you want to make changes in your life, you need to know what’s there for the changing – the good and the not-so-good that lies within you. Seeing who we truly are is the first step towards self-transformation and inner peace.

Niyama #5 : Ishvara Pranidhana — surrender
Life happens – we don’t always see the whys and wherefores, but we can trust that whatever is going on, it’s OK. Whether you believe in a god, the universe, the planet of the great Booga in the sky – the ultimate meaning of ishvara pranidhana is to surrender to the rhythm of life. And what helps us to surrender? Practising an attitude of gratitude.

Words by YogaAlive

05/08/2025

ASHTANGA OR PATANJALIS EIGHT LIMBS OF YOGA:
Secondly we look at NIYAMAS 🪷🙏🏽🧘🏽‍♀️✨

Niyama #1 : Saucha — clean your body, mind and environment
This is more than just washing with soap – do you keep a ‘clean’ body by feeding it healthy foods and exercising it? Do you keep a healthy outlook on life, and let go the thoughts that can stick you in the mud? Do you surround yourself with friends who love and support you, and do you do the same for them? Remember: all of this supports the mind’s quest in finding stillness and ultimate happiness.

Niyama #2 : Santosha — develop inner peace
This is all about finding your inner Zen, and then growing it. Recognising those things in your life that make you agitated, or anxious, or fearful (think horror movies) and letting them go. Giving yourself permission to be in the moment, cultivate mindfulness, meditate, and grow your gratitude.

Niyama #3 : Tapasya — practise self-discipline
When we practise self-discipline (getting up and going for that early morning walk, or doing those yoga stretches before work), we find inner reserves of strength and endurance we never knew we had. And when we can tap into those inner reserves and act from a place of inner peace, life becomes easier – we become happier.

Niyama #4 : Swadhyaya — study yourself
Awareness is everything – who we are and what motivates us. If you want to make changes in your life, you need to know what’s there for the changing – the good and the not-so-good that lies within you. Seeing who we truly are is the first step towards self-transformation and inner peace.

Niyama #5 : Ishvara Pranidhana — surrender
Life happens – we don’t always see the whys and wherefores, but we can trust that whatever is going on, it’s OK. Whether you believe in a god, the universe, the planet of the great Booga in the sky – the ultimate meaning of ishvara pranidhana is to surrender to the rhythm of life. And what helps us to surrender? Practising an attitude of gratitude.

Words by YogaAlive

04/08/2025

ASHTANGA OR PATANJALIS EIGHT LIMBS OF YOGA:
Firstly we look at the YAMAS 🪷🧘🏽‍♀️🙏🏽

Yama #1 : Ahimsa — don’t harm ✨
When we become aware of how our thoughts, words and actions can hurt others – and even ourselves! – we are encouraged to make different choices. And when I say “others”, I am talking about people, as well as animals, and our planet – all living things.

Yama #2 : Satya — be truthful ✨
Tell the truth, the whole truth, and nothing but the truth. This comes across as pretty straight forward and obvious – but think of those small white lies you may tell “to not to hurt someone’s feelings”, or those times you may not have spoken up because you thought it may make things worse – Satya encourages us to find peace of mind by always being truthful.

Yama #3 : Asteya — don’t steal ✨
Basically, don’t take things from others that are not yours to have – this includes objects, time, or even ideas. As Australians we always say we want “a fair go” – Asteya tells us that if we want fairness from others, we need to be fair in all our dealings, with and to others.

Yama #4 : Brahmacharya — be in control of your senses ✨
You are born as a sentient and intelligent being – you are in complete control of yourself, and the choices you make. Brahmacharya encourages us to temper our senses – what we eat, what we view, what we experience in general – so that we are not ruled by addictions or habits.

Yama #5 : Aparigraha — don’t be greedy ✨
How many shoes/clothes/DVDs do you really need?! For this final yama, we are asked to consider: how much do we really NEED in our lives to live and find happiness? And how much of the “stuff” that we surround ourselves with, really stops us from being happy?

Words by YogaAlive

03/08/2025

BIG NEWS!!!!!!!!!!
MY NAMBOUR YOGA CLASS IS MOVING LOCATION ✨✨✨
Please share and spread the word 🙏🏽
Thank you 🧘🏽‍♀️

03/08/2025

ASHTANGA OR PATANJALIS EIGHT LIMBS OF YOGA:
Firstly we look at the YAMAS 🪷🧘🏽‍♀️🙏🏽

Yama #1 : Ahimsa — don’t harm ✨
When we become aware of how our thoughts, words and actions can hurt others – and even ourselves! – we are encouraged to make different choices. And when I say “others”, I am talking about people, as well as animals, and our planet – all living things.

Yama #2 : Satya — be truthful ✨
Tell the truth, the whole truth, and nothing but the truth. This comes across as pretty straight forward and obvious – but think of those small white lies you may tell “to not to hurt someone’s feelings”, or those times you may not have spoken up because you thought it may make things worse – Satya encourages us to find peace of mind by always being truthful.

Yama #3 : Asteya — don’t steal ✨
Basically, don’t take things from others that are not yours to have – this includes objects, time, or even ideas. As Australians we always say we want “a fair go” – Asteya tells us that if we want fairness from others, we need to be fair in all our dealings, with and to others.

Yama #4 : Brahmacharya — be in control of your senses ✨
You are born as a sentient and intelligent being – you are in complete control of yourself, and the choices you make. Brahmacharya encourages us to temper our senses – what we eat, what we view, what we experience in general – so that we are not ruled by addictions or habits.

Yama #5 : Aparigraha — don’t be greedy ✨
How many shoes/clothes/DVDs do you really need?! For this final yama, we are asked to consider: how much do we really NEED in our lives to live and find happiness? And how much of the “stuff” that we surround ourselves with, really stops us from being happy?

Words by YogaAlive

01/08/2025

Definition - What does Om Shanti mean?
Om Shanti (Sanskrit: ॐ शान्तिः) is an invocation for peace or an invocation to God and is usually chanted three times to become om shanti shanti shanti. This mantra means “om, peace, peace, peace.” The phrase can be seen as a salutation, but it appears mostly in Hindu and Buddhist prayers, writings and ceremonies.
The word “om” is thought to constitute the divine in the form of sound. It is the universal sound where its utterance is the sound of creation itself. The word “shanti” means a deep and profound level of peace. It is the root of the word shalom in Hebrew or “salam” in Arabic. Originally, shanti came from the Sanskrit root “sham,” which means, calm, soothing and happy. Sanskrit has many linguistic and phonological changes that can occur and transition words to other forms of itself; thus “sham” eventually changes into “shanti”.

Yogapedia explains Om Shanti
Traditionally the word shanti is chanted three times after om as it is invoking peace on three levels of consciousness: waking, dreaming and sleeping. It has also been thought that it is chanted three times to harmonize the three lokas, or worlds: earth, heaven and hell. It can also be said that shanti is chanted three times to soothe and bring peace to the body, mind and spirit.
YOGAPEDIA 🙏🏽

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