There are three major bandhas in yoga, often called “energy locks”: mula bandha (root lock), uddiyana bandha (abdominal lock), and jalandhara bandha (throat lock). These three are the foundational locks described in classical yoga texts. When all three are engaged together, the combination is called maha bandha, or “the great lock,” which some traditions count as a fourth. Beyond these, two minor bandhas, hasta bandha (hand lock) and pada bandha (foot lock), are recognized in modern practice, bringing the total to five or six depending on how you count.
The Three Major Bandhas
The Hatha Yoga Pradipika, one of the oldest and most referenced yoga manuals, names three bandhas as “the best of all” and calls them “the chief ones” among all techniques in hatha yoga. These are mula bandha, uddiyana bandha, and jalandhara bandha. Each one targets a different region of the torso, and together they form the core of bandha practice.
In traditional yoga, a bandha is a deliberate muscular contraction that you hold during breathing exercises or poses. The word “bandha” translates from Sanskrit as “lock” or “bind.” The idea is that these contractions direct energy flow within the body, but they also have measurable physical effects on your muscles, organs, and breath.
Mula Bandha: The Root Lock
Mula bandha engages the pelvic floor, the group of muscles that supports your bladder, bowels, and (in women) the uterus. Physically, it closely resembles a Kegel exercise. You contract the muscles at the center of the perineum and lift the pelvic floor upward. The sensation is subtle, more of an internal drawing-up than a visible movement.
Because of that similarity to Kegels, mula bandha may help strengthen the pelvic floor and improve bladder control over time. It’s commonly cued during seated breathing practices and throughout active yoga poses to create a sense of stability in the lower body.
Uddiyana Bandha: The Abdominal Lock
Uddiyana bandha is a deep contraction and upward lift of the abdominal wall, typically performed after a full exhale. You draw the belly in and up toward the spine while the lungs are empty, which creates a hollowing effect below the ribcage. This action engages the core muscles and moves the diaphragm upward.
Research on this lock has found that the practice activates core musculature, improves how the diaphragm functions, and can enhance respiratory capacity. The deep abdominal contraction also massages the internal organs and may stimulate digestion. Of the three major bandhas, uddiyana tends to feel the most physically intense, since holding a strong abdominal contraction on empty lungs requires practice.
Jalandhara Bandha: The Throat Lock
Jalandhara bandha involves tucking the chin down toward the chest, pressing it gently into the notch between the collarbones. This seals the throat and is almost always performed during breath-holding exercises. It prevents air pressure from building in the head and neck during retained breath, and it lengthens the back of the neck.
Of the three locks, jalandhara bandha is the one most closely tied to formal breathing practices (pranayama) rather than physical poses. You’ll rarely hear it cued in a typical yoga class, but it plays a central role in more advanced breathwork.
Maha Bandha: The Great Lock
Maha bandha combines all three major locks at once. It follows a specific sequence: after a complete exhale, you engage jalandhara bandha first, then uddiyana bandha, then mula bandha. To release, you reverse the order, letting go of the root lock first, then the abdominal lock, then the throat lock before inhaling.
The combined effect is thought to be greater than practicing any one lock individually. Physiologically, engaging all three locks simultaneously activates the vagus nerve, which runs from the brainstem through the neck and torso and plays a major role in calming the nervous system. This is an advanced practice, and most people work with the individual bandhas for a long time before combining them.
The Two Minor Bandhas
Modern yoga teaching also recognizes two smaller locks that don’t appear in the classical texts but are widely taught in physical practice.
Hasta bandha (hand lock) involves pressing your hands into the ground with fingers spread wide while lifting the center of your palm slightly, creating a cupping shape. If you’ve ever been told to “grip the mat” in downward dog or plank, you were practicing hasta bandha. It distributes weight evenly across the hand, protects the wrists, and builds stability in arm-supported poses.
Pada bandha (foot lock) works on the same principle but in the feet. You press the four corners of each foot into the floor while slightly lifting the arch, creating an active, grounded base. It’s especially useful in standing poses like warrior or tree pose.
Neither of these carries the same significance in yoga philosophy as the three major bandhas. They’re practical tools for alignment and joint protection rather than energy-focused techniques.
Who Should Avoid Bandha Practice
The three major bandhas and maha bandha involve strong internal pressure changes, which makes them unsuitable for certain people. You should avoid practicing uddiyana bandha, mula bandha, and maha bandha during pregnancy or menstruation. They’re also not recommended for people with high or low blood pressure, heart conditions, hernias, or abdominal and intestinal disorders. Anyone with anxiety disorders or a history of panic attacks should approach these practices cautiously, since the breath retention involved can sometimes trigger symptoms.
The minor bandhas (hand and foot locks) don’t carry these risks, since they involve external muscular engagement without changes to internal pressure.