The Bandhas: Connecting the Physical to the Subtle
Originating from tantric literature, the bandhas are energy locks within the physical body that direct the flow of prana. While they are part of the cosmic inner landscape of the koshas, the bandhas are physically real as muscular contractions in the throat, abdomen, and pelvic floor. These locks are engaged during specific asana postures and pranayama practices to deepen a yogi's experience. However, the bandhas are heavy with precautions and should be taught under the guidance of a qualified yoga instructor. It’s important to note that the bandhas are not essential for practicing yoga and are entirely optional.
The bandhas are a connection between the gross body and subtle body via the annamaya kosha (physical layer) and pranamaya kosha (energy layer). The muscular contractions in the throat, abdomen, and pelvic floor create energy locks in the subtle body, specifically in the pranamaya. This is where the prana-vayus circulate, flowing along the nadis and spinning the chakras into balance. When the bandhas are engaged, subtle energy is directed, intensifying and shifting the flow of prana.
The Bandhas
In Sanskrit, bandha means "to lock, bind, or tighten." There are three main bandhas:
Mula Bandha (Root Lock)
The mula bandha is the root lock and designed to redirect downward-moving pranic energy and channel it upwards. It engages the area between the navel and the pelvic floor. This bandha is associated with the root and sacral chakras.
To activate the mula bandha, gently lift the pelvic floor. It may feel similar to holding in pee or preventing passing gas.
Mula Bandha is practiced primarily to enhance stability in certain yoga poses, but not all. When we exhale, our abdominal muscles naturally contract and if this happens when the mula bandha is engaged, this combination of internal movement “can accentuate, deepen, and give more stability and ease to the body.”(6)
However, overuse of the mula bandha or excessive tension in the pelvic floor can lead to pelvic disorders or an overactive core.(2)(6) The pelvic naturally contracts as we inhale and then relaxes with our exhale. If we notice our pelvic floor feels too tight, we can leverage our breath to relax with a slow, deep exhale.
Uddiyana Bandha (Abdominal Lock)
The uddiyana bandha is the abdominal lock and moves prana upward through the body and engages the area between the diaphragm and the pelvic floor. This bandha is associated with the solar plexus.
To activate the uddiyana bandha, draw the lower belly in and then up. It may feel like you are pulling your belly button toward your spine and lifting it up and under your rib cage.
Activating uddiyana bandha helps stabilize the body during balance poses, especially when balancing on one leg.
However, a great risk of uddiyana bandha is unintentionally restricting the diaphragm, which can limit the depth and full expression of the breath.(6) Since breath is essential for supporting your practice, self-awareness is crucial when performing this bandha. If you notice your breath feels tight, release the bandha and allow yourself to breathe fully and deeply.
Jalandhara Bandha (Throat Lock)
The jalandhara bandha is the throat lock and prevents the upward-moving prana from escaping the upper body, keeping it circulating through the body's core. Activating this bandha engages the neck and upper spine, often leading to a subtle lengthening and straightening of the spine. This bandha is associated with the throat chakra.
To activate the jalandhara bandha, gently tuck your chin down and press your head back, as if creating a double chin.
Jalandhara bandha is less commonly practiced than the other two, and its benefits are more physically subtle. It is believed to balance the thyroid and promote the flow of cerebrospinal fluid to the brain.(1) Overuse, however, can lead to a sore or irritated throat.
This bandha is not recommended for people with high intracranial pressure, vertigo, high blood pressure, or heart disease.(1) If you feel dizzy or ungrounded, release the bandha immediately.
Bonus Bandha: Mahabandha (The Great Bandha)
When all three bandhas are engaged, it is known as the mahabandha or the great bandha. It is “said to be the most assured way for establishing balance and union between mind and body.”(6) However, the mahabandha should only be practiced once each individual bandha is mastered, and under the guidance of a skilled yoga teacher.(4) Although the bandhas are thought to deepen the yogic experience, they are not necessary for everyone and are not required for achieving a profound connection to yoga.
The Precautions of the Bandhas
While the bandhas are generally safe, it’s important to be aware of the risks and take necessary precautions. In The Heart of Yoga, Desikachar emphasizes that the bandhas should be learned under the guidance of a teacher, as this is the safest way to practice them. He advises that students begin with the jalandhara bandha (the throat lock), mastering it before progressing to the mula bandha (root lock) or the uddiyana bandha (abdominal lock). Additionally, he recommends practicing the bandhas in specific asanas first and mastering them in these poses before attempting to incorporate them into pranayama.
Desikachar also suggests that bandhas should initially be practiced in simple asanas. Only once a practitioner has mastered these should they consider exploring the mahabandha (the great bandha). Once the individual bandhas are mastered, both in isolation and in combination, the practitioner can begin integrating them into their pranayama practice.
However, Desikachar gently reminds us to "consider how the bandhas intensify the cleansing effect of pranayama."(4) To practice safely, the practitioner must first establish a consistent, ratio-based breathing practice that includes inhale, exhale, and retention of breath. This practice should be performed comfortably for 12 breaths without engaging the bandhas. Only after this foundation is established can the bandhas be gradually incorporated into pranayama.
Although Desikachar suggests beginning with the jalandhara bandha, the throat lock, it’s not used as often as the other two bandhas. Modern yoga instruction evolves as new insights are gained, and the practice of the bandhas is no exception. It was once taught that the mula and uddiyana bandhas should be engaged throughout the entire yoga practice.
From a more contemporary perspective, however, this constant engagement may lead to "overactivation in the deep core," which can negatively affect the pelvic floor. Both the core body and pelvic floor respond "in an anticipatory way," and too much control or direction can weaken these natural responses.(2)
Hannah Barrett, an international yoga teacher and author of Yoga Happy, recommends engaging the mula and uddiyana bandhas on the exhales when transitioning into dynamic poses that use more core strength. "Particularly in poses of rest and poses that don’t need support in the core," she suggests, “practicing letting them go completely. For example, when coming into child’s pose, breathe deep into the belly and fully release the pelvic floor.”(2)
It’s important to avoid overtightening the belly in uddiyana bandha, as this can restrict natural breathing patterns. Similarly, the pelvic floor should never be pulled up too tightly in mula bandha. Both overexertions can potentially cause bodily harm.
Instead, the bandhas should be practiced "artfully and not obsessively," and never used throughout an entire yoga practice.(4)
When practiced as "light and steady energetic lifting actions," the bandhas can direct pranic energy up into the core, energizing the practice and fostering a deeper connection to the cosmic realms of the annamaya kosha and pranamaya kosha.(6) Remember, however, that the bandhas are optional and not required to experience a deep connection in your yoga practice.
If Menstruating, DO NOT Practice the Bandhas
Do not engage the bandhas during menstruation, particularly the mula bandha.(5)
For females, menstruation represents an expression of apana vayu, the downward flow of prana in the form of menses. This energy is naturally meant to be released from the body. Engaging the pelvic floor to activate the mula bandha during this time can restrict the flow of apana vayu, which is counterproductive.(5)
The menstrual phase is an inflammatory response, and the body requires space to relax the abdomen. Any restriction or constriction during this time is highly undesired and may increase any pain or discomfort already present. It’s important to allow the abdomen to expand freely with the breath, facilitating full and deep inhalations and exhalations.(3)
Concluding Thoughts
The bandhas are not required to practice yoga asanas or pranayama techniques. If breath feels tight or during menstruation, it’s best to avoid practicing the bandhas. While they can deepen a yogi’s experience, it is highly recommended to learn them under the guidance of an experienced yoga teacher.
What makes the bandhas unique is their role in bridging the physical and subtle bodies, connecting the koshas in a dynamic and transformative way. The bandhas do not need to be engaged continuously to be effective—only light engagement is necessary to enhance the yoga practice. When introduced “artfully and not obsessively” into both asana and pranayama, the bandhas offer a powerful tool for deepening the yogic journey. They support the practitioner in cultivating a deeper connection to their body, breath, and mind, ultimately guiding them along the path to samadhi.
Remember, the bandhas should be approached with mindfulness. They are not a requirement for a meaningful yoga practice but can serve as a powerful addition for those ready to explore their potential.
Bibliography
1 - 3HO International. “Bandhas.”
2 - Barrett, Hannah. Yoga Happy, 34. Hardie Grant Quadrille, 2022.
3 - Berbic, Marina and Ian S. Fraser. “Immunology of Normal and Abnormal Menstruation.” Women's Health (London, England) 9, no. 4 (2013): 387-395.
4 - Desikachar, T.K.V. The Heart of Yoga, 71-74. Inner Traditions International, 1995.
5 - Lange, Anja Brierley. Teaching Yoga for the Menstrual Cycle, 93. Singing Dragon, 2023.
6 - Stephens, Mark. Teaching Yoga Book, 54-55, 301. North Atlantic Books, 2010.
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