Bandhas 101: Everything You Need to Know About Yoga Energy Locks
Feb 07, 2025
Ever wondered how some yogis seem to have an endless supply of energy and a profound sense of calm? The secret lies in the ancient practice of Bandhas. Engaging yoga's energy locks give you the ability to unlock your inner energy reserves and direct them to where you need them most.
These techniques, rooted in ancient yogic traditions, involve specific muscle engagements, including the pelvic floor muscles, that regulate and direct the flow of prana, or life force energy, throughout the body.
In this guide, we’ll journey through the fascinating world of Bandhas, exploring their history, how to practice them safely, and the incredible benefits they offer. Get ready to discover how these simple yet powerful techniques can unlock new levels of vitality, balance, and inner peace.
Introduction to Bandhas
You’re in the middle of a challenging yoga pose, muscles trembling, sweat dripping. Suddenly, you engage your bandhas, including the pelvic floor muscles, and it’s like flipping a switch. Your body feels lighter, your breath steadier, and you’re floating through the pose with newfound ease. This is the power of bandhas at work!
Definition and History of Bandhas
The word Bandha comes from Sanskrit and means ‘lock’ or ‘bind’. A fitting name as Bandhas involve contracting or squeezing specific muscles to create an energy seal in the body. It’s like setting up a series of dams in a river, so you can control and direct the flow of prana, or life force, to specific areas.
The 4 Main Bandhas
Bandhas is all about harnessing and directing your life force and there are 4 main ones to master. Each Bandha has its own benefits and applications to enhance your yoga practice and overall well-being.
Mula Bandha
Prana and Apana give great success in Yoga when they are united by Mulabandha. (Hatha Yoga Pradipika 3.64)
Mula Bandha, also known as the Root Lock, is the foundation of all Bandhas. This Bandha involves contracting and lifting the perineum and lower abdomen area. Imagine pulling up and in from the base of your spine, this action stimulates the pelvic nerves, genital system, endocrine system and excretory system. In other words, Mula Bandha stimulates various physiological systems, enhancing energy flow during yoga practice, relieving constipation, and alleviating depression.
Engaging Mula Bandha gives you that extra ‘bounce’ in your practice. Want to feel it? Sit comfortably and imagine you’re trying to stop the flow of urine midstream. That’s Mula Bandha in action.
Mula Bandha is great for constipation and depression, gives you an instant lift and lightness. When you engage this Bandha you’ll find your asana practice flows more smoothly and you won’t get tired as easily. It’s the secret ingredient to staying energised and grounded on the mat.
Uddiyana Bandha
Next is Uddiyana Bandha, or the Upward Flying Lock. This Bandha is all about core strength and stability. It involves a muscular contraction about 4 inches below the navel, engaged during external breath retention (Bahya Kumbhaka). By drawing your abdomen in and up you help lift the breath into the rib cage above the navel.
When engaged, it sucks your abdomen in and up, creating space for your diaphragm to dance freely. It's like giving your organs a gentle massage that leaves you feeling light and energized.
This not only strengthens your core but also gives a gentle massage to the deeper internal muscles of the lower back. Uddiyana Bandha is your go to for abdominal and stomach issues, gives your digestive system a boost. Plus it gives you a sense of lightness and upward energy to lift your spirits and your practice!
Jalandhara Bandha
Jalandhara Bandha, or the Throat Lock, is like a shield for your upper energy channels. To engage Jalandhara Bandha, gently drop your chin towards your chest and contract the muscles to prevent energy from escaping out of the upper body. This lock clears the nasal passage and makes it easier to breathe and focus.
It also regulates the flow of blood and prana to the heart, head and endocrine glands and calms the brain. Jalandhara Bandha is for the regulation of the circulatory and respiratory systems and balances the thyroid and metabolism. It’s like giving your body a big hug from the inside out.
Maha Bandha
This Maha Bandha is the most skillful means for keeping at bay the snares of death” – Hatha Yoga Pradipika.
Maha Bandha, also known as The Great Lock, is the ultimate technique for harnessing and balancing your inner energy. This advanced practice combines the power of all three major Bandhas, Mula Bandha (Root Lock), Uddiyana Bandha (Upward Flying Lock), and Jalandhara Bandha (Throat Lock) - and is engaged during external breath retention (Bahya Kumbhaka). The result is a supercharged flow of prana that revitalizes your entire system, bringing harmony and balance to your physical, mental, and spiritual well-being.
The best pose to try to practice Maha Bandha is Lotus Pose. It regulates the whole endocrine system and activates the throat, solar plexus and root chakras. Maha Bandha is the master key to balance your energy and your physical, mental and spiritual well being. It’s the perfect way to end your Bandha practice and leave you feeling empowered, centered and ready to take on the world!
Using Bandhas Safely and Effectively
Precautions and Contraindications
If you have any medical conditions or illnesses it’s best to consult with a healthcare professional or experienced yoga teacher before you start with Bandhas. These practices involve internal muscle contractions that can affect various systems in the body so safety first!
To start find a steady and comfortable sitting position with your spine long. This is key for the energy to flow and to avoid strain. Always listen to your body if something doesn’t feel right ease out of the practice and take a break. Remember Bandhas are not about force but about gentle and mindful engagement.
How to Integrate Bandhas into Your Yoga Practice
Incorporating Bandhas into your yoga practice will supercharge your poses and transitions and make them more dynamic and powerful. The three major Bandhas (Mula, Uddiyana and Jalandhara) and two minor ones when engaged will enliven and uplift your whole practice. They strengthen the bones, connective tissues and joints especially in weight bearing postures.
One of the biggest benefits of Bandhas is injury prevention both on and off the mat. When practiced with awareness of and connection to the breath and the natural movement of prana Bandhas will create stability and balance in the body. This mindful engagement will protect your joints and muscles and make it less likely for injuries to occur. It’s like having a built in safety mechanism that supports your body as you move through your practice.
Bandhas and Chakras
When you engage Bandhas you are essentially locking and guiding prana, the life force energy, to specific areas. This will intensify the energy flow around the chakras and awaken and balance them. .
Hasta and Pada Bandhas
Hasta Bandha (Hand Lock) and Pada Bandha (Foot Lock) might seem like minor details but they play a big role in creating stability and preventing injuries in your yoga practice. Hasta Bandha is spreading the fingers wide and pressing evenly through the hands creating a solid and responsive base. This is especially important in poses like Downward Dog or Handstand where the hands are the primary support.
Pada Bandha is grounding through the four corners of the feet and lifting the arches which is crucial in standing poses like Warrior II or Tree Pose. These Bandhas will distribute your weight evenly and maintain alignment making your practice safer and more effective.
Conclusion
Practicing Bandhas is like tapping into a hidden reservoir of energy within yourself. In advanced Tantric practices the Bandhas are consciously ‘unlocked’ to allow prana to flow freely. When done correctly they will enhance your yoga practice and regulate and balance the body’s energy systems.
