Azar, thank you for your question. Have you watched the previous episode in which Jani explains all the bandhas in more detail? http://www.yogaanytime.com/class-vi ew/1192/video/Yoga-Learning-Pelvic- Core-Bandhas-by-Jani-Jaatinen
If this does not help, we can translate. Glad you are here. xokira
thanks,