A Bandha is a Sanskrit term meaning “lock,” “bind,” or “seal” in the context of Hatha Yoga and Pranayama (breathing techniques). These are internal muscular seals used to manage and direct prana, the life force energy, within the body’s subtle channels. The practice involves tightening specific regions to temporarily restrict energy flow. When the lock is released, the prana flows with greater intensity, channeling this vital energy for physical well-being and spiritual development.
Identifying the Three Major Locks
The traditional texts and modern practice recognize three primary Bandhas that are fundamental to advanced yogic discipline. These three locks are considered the major energetic seals used throughout the body’s central energy channel.
Mula Bandha, or the Root Lock, is situated in the pelvic floor and perineum. This lock involves the precise contraction of the muscles in the area between the anus and the genitals.
Uddiyana Bandha, known as the Abdominal Lock, is located across the abdominal wall and diaphragm. This technique is characterized by a strong, inward, and upward lift of the abdominal organs towards the rib cage.
Jalandhara Bandha, the Throat Lock, is created by lowering the chin to the chest, specifically into the jugular notch. This action regulates the flow of energy to the head.
Step-by-Step Engagement Techniques
Engaging Mula Bandha requires a subtle, sustained lift of the pelvic floor muscles, similar to the action of holding back urination. The contraction should focus on the central space of the perineum, drawing the energy inward and slightly upward toward the navel.
For Uddiyana Bandha, the technique involves a full exhalation, followed by an outward breath retention. Without inhaling, the practitioner pulls the entire abdominal region back toward the spine and up underneath the rib cage. This creates a powerful vacuum effect, lifting the diaphragm and abdominal contents.
Jalandhara Bandha is physically engaged by lengthening the back of the neck and then gently lowering the chin toward the chest. The sternum is slightly lifted to meet the chin, securing the lock in the throat area. This seal is typically performed during breath retention in Pranayama practice.
The Practice of the Great Lock (Maha Bandha)
Maha Bandha, meaning the “Great Lock,” is the simultaneous application of all three primary Bandhas. This advanced technique is essentially the triple lock, combining Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha in a specific sequence. It is usually performed while holding the breath out (Bahir Kumbhaka).
Sequence for Maha Bandha
The precise order for engaging the Great Lock is to first apply the throat lock (Jalandhara), then the abdominal lock (Uddiyana), and finally the root lock (Mula). The release follows the reverse order, beginning with the release of the root lock. Because of its intensity, Maha Bandha is practiced for a short, comfortable duration only after the individual locks have been fully mastered.
The Physiological and Energetic Purpose
The practice of Bandhas serves a dual purpose, offering both physical and subtle energetic benefits. Physically, Mula Bandha strengthens the pelvic floor muscles and improves urogenital health. Uddiyana Bandha stimulates the abdominal organs, promoting digestive function, increasing metabolic rate, and providing a powerful internal massage. Jalandhara Bandha helps to regulate blood flow to the head and heart, and is believed to have a balancing effect on the thyroid and parathyroid glands in the neck.
Energetically, the locks are designed to manipulate prana within the body’s subtle network. Mula Bandha and Jalandhara Bandha seal the lower and upper ends of the central energy channel (Sushumna Nadi), preventing the downward or upward escape of prana, respectively. By sealing the energy, the locks redirect the life force into the central channel, which is believed to purify and remove energetic blockages. This redirection of energy is thought to stimulate specific chakras (energy centers) and promote a deeper state of focused awareness.