The Bandhas

From the Lesson

In hatha yoga, three critical "locks" control the movement of energy through the body. The bandhas—like valves in a hydraulic system—direct, contain, and intensify prana for transformation.

Mula Bandha — The Root Lock

Located at the pelvic floor, mula bandha involves contracting the muscles between the anus and genitals—specifically the central tendon. This lock prevents downward energy loss and redirects apana (descending energy) upward toward union with prana.

Practice: Contract the pelvic floor muscles—not the sphincters, but the deeper central muscles. The sensation should be of lifting an internal diaphragm. Hold during breath retention; eventually maintain softly through practice.

Uddiyana Bandha — The Flying Up Lock

Located in the abdomen, uddiyana bandha is performed on empty lungs by drawing the diaphragm up and the navel back toward the spine. This creates a vacuum that pulls prana upward through the sushumna.

Practice: After complete exhalation, perform a "mock inhalation"—expand the chest as if to breathe but without taking air. The abdomen naturally hollows and lifts. Hold only as long as comfortable; release before inhaling.

Jalandhara Bandha — The Throat Lock

Located at the throat, jalandhara bandha involves tucking the chin while lifting the sternum. This seals the upper gate, preventing upward energy from escaping and protecting subtle brain centers.

Practice: With breath retained, lower the chin to the collarbone notch while lengthening the back of the neck. The throat should feel sealed but not strained.

Maha Bandha — The Great Lock

When all three bandhas are applied simultaneously during breath retention, the effect is greater than the sum of parts. Prana and apana meet at the navel; kundalini awakens.

Caution: Bandha practice should be learned under guidance and developed gradually.