Yoga Bandhas – What are they and How are they used?

If you’ve taken a yoga class, you’ve probably heard it: “now engage the Bandhas..”, and there isn’t always time for an explanation. In a class, it seems obvious to assume that the Bandhas only serve to improve our alignment in a posture, but there is a lot more to it! When we consider that asanas not only have an effect at the physical level of the body but also at the energetic level, we begin to enter the realm of harnessing the five forces of Prana in the human organism that govern our functioning.

In Sanskrit, Bandha means ‘lock’. When we view these locks through a western framework of anatomy, they can be seen as the activation of the muscles in specific areas of the body to help to counteract the downward forces of gravity. This is useful when performing advanced asanas such as arm balances, as it helps to ‘lift’ ourselves in the opposite direction of gravity. From an energetic perspective, Bandhas act like valves in specific areas of the body to control and block the flow of Prana.

There are different forces of Prana in the body that all flow in a different direction. They can be manipulated to produce the desired effect, such as an improved flow of Prana, which can lead to a spiritual awakening. This is because the Pranic retention helps to unblock the Sushumna Nadi (central energy channel housed in the spinal column), which in turn awakens the Kundalini –the result of which can be a spiritual awakening.

In Ashtanga Vinyasa Yoga, there are three Bandhas that play an important role in the practice. They are:

+ Mula Bandha, the root lock, which entails the contraction of the perineum

+ Uddiyana bandha, the abdominal lock, performed by contracting the abdomen into the rib cage

+ Jalandhara Bandha, the throat lock, achieved by tucking the chin close to the chest

When we engage all three Bandhas (Mula, Uddiyana and Jalandhara), we activate the Maha Bandha, which means ‘great’ lock’. Examples of asanas that require the activation of all three locks are Dandasana (staff pose) and Padmasana (lotus pose).

To understand the use of yogic locks, we first need to understand the energetic forces that govern our system. The human organism functions at many different levels. Besides the very obvious physical processes, which we can see and feel, like the beating of the heart, the gurgling of the stomach, or the blinking of the eyes, there are also many invisible forces at play. The first thing that may come to mind is the electrical forces that govern the nervous system, which can be measured but not seen with the naked eye. But when we transcend the nervous system, we reach the next level of our functioning that can neither be measured let alone seen with the naked eye, also called the astral body. This is the level of Prana, which can take on five different forms according to their different powers and direction of movement. They are referred to as the five forces of Prana that all serve a different role, and can be harnessed or manipulated for specific purposes by using the Bandhas.

Prana is often considered as a single type of energy –life force specifically– that we require for our life activities. However, just as there are different types of energy in food and say a car battery, they each serve different purposes. We cannot exchange one for the other as a source of our energy. Life activities, such as moving, breathing, eating and thinking are some of the characteristics we would use to define if we are alive. All these life functions require five different kinds of energy:

1. Prana – the central force that regulates the attainment of energy, ‘fills us up, and is associated with the chest and throat region

2. Apana – downward-moving and associated with elimination (e.g. urination, defecation and menstruation)

3. Samana – the force behind our digestive system, governing the absorption of energy and is centripetal (moves towards the centre/navel region)

4. Vyana – the power of circulation and movement, and is centrifugal (moving away from the centre)

5. Udana – the upward moving force behind upper body actions like talking, thinking and moving the eyes etc.

By applying the Bandhas, we bring order to the complex patterns of internal energies. The Mula (root) and Jalandhara (throat) Bandha work to seal the upper and lower end of the spinal column. Jalandhara Bandha temporarily prevents prana from moving upwards and halts the flow of energy through the Ida and Pingala Nadi. Mula Bandha on the other hand blocks the downward movement of energy (Apana) and pulls it back towards the navel region. When these locks are engaged simultaneously, the downward and upward-moving forces are blocked temporarily and forced to meet, thus creating internal heat. This heat is magnified by applying Uddiyana (stomach) Bandha and serves to clear the Sushumna Nadi, which allows for the Kundalini to flow upward leading to liberation.

These fundamental practices can be learned relatively easily and will be refined over time. For example, with Mula Bandha, you may find that initially the entire pelvic floor region will be engaged, but with time you will find the movement to become more subtle and you will be able to isolate just the muscles of the perineum. This is how the Bandhas teach and strengthen single point concentration, producing a steady and controlled breath as well as a clear and calm mind.

By improving awareness and control of the body through the practice of Bandhas, there are many benefits, including:

1. Improved digestion and elimination

2. Toning the visceral organs

3. Cleansing the energy channels, specifically the Sushumna

4. Improving energy levels

5. Preparing the mind for meditation

6. Balancing the chakras

It is advisable not to engage the Bandhas if you…

1. Are menstruating (at least the first 2 or 3 days)

2. Have high or low blood pressure

3. Have spinal issues such as a hernia

4. Have digestive or abdominal issues

5. Have glaucoma

6. Have heart disease

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