Bandhas are subtle muscular engagements that, according to yoga, “lock” energy in an area of the body to direct it. They are used in pranayama, some asanas and meditation.
Mula bandha, the root lock
A light engagement of the pelvic floor at the base of the torso. It brings stability, grounding and directs energy upwards. At first, simply notice the pelvic floor and engage it gently on the exhale.
Uddiyana bandha, the upward-flying lock
With empty lungs, the belly draws in and up towards the ribs. Always practise on an empty stomach. Avoid during pregnancy, menstruation, or with heart problems, high blood pressure or ulcers.
Jalandhara bandha, the throat lock
The back of the neck lengthens and the chin moves towards the chest, especially during pranayama holds. It helps keep breath retention safe and calm.
Maha bandha
All three applied together, during an exhale hold. It’s an advanced practice best learned with a teacher.
Start with Mula and Jalandhara bandha, never forcing, with a calm breath.
