A Bandha (Sanskrit for “lock” or “seal”) is a concept from the yoga tradition. These are specific, internal muscular contractions used during breathing exercises (Pranayama) and physical postures (Asana). The primary goal is to create a physical seal that influences the body’s internal systems, particularly the flow of subtle energy. The three foundational Bandhas are located at different points along the central energy channel of the torso.
Defining the Role of Internal Locks
The practice of internal locks serves dual purposes, affecting both the physical structure and the subtle energy system. Physically, engaging a Bandha is a form of core engagement that promotes stability and alignment. Activating these muscles provides spinal support, refines posture, and protects the joints during complex movements. The selective contraction also stimulates associated organs and glands, improving local circulation.
Energetically, these seals are designed to manage Prana, the life force energy associated with breath and vitality. The locks contain and redirect this energy within the Nadis, the body’s subtle energy channels. By creating a physical and energetic barrier, the Bandhas prevent the dissipation of Prana outward. Instead, they encourage its flow upward through the central channel, which intensifies breathwork effects and promotes mental clarity.
The Three Foundational Bandhas
The three primary Bandhas are located at the lower, middle, and upper regions of the torso, each with a distinct action and effect.
Mula Bandha (Root Lock)
Mula Bandha, or the Root Lock, involves the contraction of the pelvic floor at the base of the torso. This action engages the muscles of the pelvic diaphragm, such as the levator ani. The sensation is similar to gently trying to stop the flow of urine and drawing the perineum upward toward the navel. Physiologically, this lock tones the pelvic floor, supporting the lower abdominal organs and improving stability in standing postures. Energetically, it seals the downward-moving energy, creating a foundation for the upward flow of Prana.
Uddiyana Bandha (Abdominal Lock)
The Abdominal Lock, Uddiyana Bandha, is often translated as the “flying upward lock.” It is performed after a full exhale by drawing the entire abdominal wall inward and upward beneath the rib cage, creating a vacuum effect. This action involves sustained engagement of the deep abdominal muscles and a lifting of the diaphragm. This internal lift massages the abdominal organs, stimulating the digestive fire and promoting better function of the liver, spleen, and pancreas.
Jalandhara Bandha (Throat Lock)
Jalandhara Bandha, the Throat Lock, is performed by lowering the chin toward the chest and resting it in the notch between the collarbones. This action gently compresses the throat, creating a seal at the upper end of the central channel. The contraction involves the smaller muscles of the neck, and it helps to regulate the flow of blood and Prana to the head. Physically, the lock applies pressure to the carotid sinuses and stimulates the thyroid and parathyroid glands, assisting in balancing metabolism and hormonal function.
Safe Engagement and Technique
Practicing the Bandhas requires consistent awareness and a focus on subtle, sustained muscular effort rather than straining. The goal is a delicate engagement maintained without tension in the face or body. Begin by isolating and contracting each area gently, using only about 10 to 20 percent of maximum effort.
The locks are frequently coordinated with the breath, especially during breath retention (Kumbhaka). For example, Uddiyana Bandha is most often performed on a complete exhalation, with the breath held out. Individuals with high blood pressure, glaucoma, or heart conditions should approach breath retention and the Bandhas with caution. Additionally, Uddiyana Bandha must be practiced only on an empty stomach.
Combining the Locks: Maha Bandha
The most advanced practice is Maha Bandha, or The Great Lock, which involves the simultaneous engagement of all three locks: Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha. This technique is performed in a seated posture after a full exhalation, with the breath held out. Maha Bandha is a powerful tool for advanced Pranayama practice, maximizing the containment and redirection of Prana. The combination of all three seals is believed to harmonize the body’s energetic currents, leading to profound physical and mental benefits.