Bandhas Defined

Short Definition

Bandhas are muscular contractions—or "energy locks"—that direct and contain prana (life force) within the body. The three main bandhas are Mula Bandha (root lock at the pelvic floor), Uddiyana Bandha (abdominal lock at the navel), and Jalandhara Bandha (throat lock). When engaged, these locks create internal stability, support safe alignment, and intensify the energetic effects of pranayama and asana practice.

What Makes Bandhas Unique

Unlike external muscular effort, bandhas are subtle, internal contractions that work beneath the surface. They're not about gripping or forcing—they're about creating a gentle lift and seal that supports the flow of energy through the body's central channel (sushumna nadi). This makes bandhas essential in advanced pranayama, Kundalini practices, and inversions where controlling internal pressure is key.

The Three Primary Bandhas:

• Mula Bandha (Root Lock) – Engagement of the pelvic floor muscles, creating a lifting sensation at the base of the spine. Supports grounding and stability.
• Uddiyana Bandha (Abdominal Lock) – A drawing in and up of the lower belly, creating space and lightness in the torso. Often practiced on an exhale retention.
• Jalandhara Bandha (Throat Lock) – A gentle chin tuck that seals the throat, preventing prana from escaping upward. Commonly used in pranayama and meditation.
• Maha Bandha (Great Lock) – All three bandhas engaged simultaneously, creating a powerful containment of energy throughout the body.

Why Bandhas Matter

• Protects the spine by activating deep core stabilizers, preventing injury in challenging poses like arm balances and backbends
• Directs prana flow along the central energy channel, enhancing the effects of breathwork and meditation
• Builds internal heat (tapas) which supports detoxification and transformation in the practice
• Creates lightness and lift in poses like handstand, crow, and jump-backs by engaging the energetic body
• Supports pranayama safety by regulating internal pressure during breath retention (kumbhaka)
• Deepens mind-body connection through subtle awareness of internal sensations and energy movement

What to Expect When Learning Bandhas

Bandhas are subtle and take time to master. Beginners may only feel vague sensations at first, but with consistent practice, the locks become more refined and effortless. Teachers often introduce Mula Bandha first, as it's the most commonly used in asana practice. Uddiyana and Jalandhara are typically taught in pranayama or advanced classes.

How Bandhas Are Cued:

• "Engage Mula Bandha" – Lift the pelvic floor as if stopping the flow of urine
• "Draw the navel toward the spine" – Engage Uddiyana Bandha
• "Lengthen the back of the neck" – Subtly activate Jalandhara Bandha

Common Misconceptions

• "Bandhas are just core strength" – While they engage the core, bandhas are energetic seals that work with prana, not just muscular effort.
• "You need to constantly hold the bandhas" – Bandhas are engaged at specific moments (during breath retention, transitions, or peak poses), not held rigidly throughout an entire class.
• "Bandhas are only for advanced practitioners" – Beginners can start learning Mula Bandha safely in standing poses. The refinement deepens over time.