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Bandhas

"Bandha" means "bondage", "to bind", "to harness"

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Bandhas

  • are Mudras (energetic seals)

  • are neuromuscular engagements

  • get used in Asana, Pranayama and Meditation

  • support and stabilise during Asana

  • contain and redirect energy

Mula Bandha

(Root lock)

Mula Bhanda sits in the space between the genitals and the anus called the pelvic floor or the perineum and it is used to lock the energies within the body and to provide stability and engagement in Asanas.

 

To engage Mula Bandha:

  • Contract and hold the muscles around the anus and feel the muscles lift upwards and inwards.

  • Contract and hold the muscles around the genitals, as if you‘re stopping the flow of urine.

  • Contract the pelvic floor (perineum) and pull it upwards.

 

Things to take into consideration:

If you have any medical conditions with the genitals and anus please seek medical advance before using Mula Bandha.

If you are a female practitioner and you are in the first days of a menstrual cycle or having a heavy cycle please use this Bandha very softly or if it feels uncomfortable then not at all.

 

This Bandha can also help with:

  • erectile dysfunction

  • incontinence

  • strengthening the vaginal wall after giving birth

  • haemorrhoids

 

PC Muscle - Base of Penis / Clitoris: This muscle can be activated independently without contracting the anus and perineum. It can be difficult in the beginning only to activate the PC Muscle but it will come over time and is a great way to learn how to focus, move and activate different muscles and body parts independently.

Also you can have fun with trying to independently activate the Anus and the Perineum, an amazing way to focus the mind and body.

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Uddiyana Bandha

Uddiyana Bandha is used to lock, hold and raise the energy up from the area of the abdomen. It also gives the internal organs a gentle massage. This Bandha can be quite difficult if the practitioner is not used to using the abdominal muscles. When practised correctly it creates a flow of energy up towards the heart centre, raising the energy into the higher states of being.

 

Traditionally this Bandha should only be used when the breath is fully exhaled (holding the breath out) however many modern day teachers tell students to use this Bandha when that is not the case.

 

Only practise Uddiyana Bandha on an empty stomach. 

 

This Bandha should primarily be used when the breath is fully exhaled (holding the breath out).

 

To engage Uddiyana Bandha:

  • Sit comfortably with length in the spine, raise the crown of the head towards the sky and press down through the sitting bones.

  • Inhale and exhale through the mouth or the nose completely and hold the breath out.

  • Pull the belly button (navel) in towards the spine and softly lift the navel and the chest keeping length I the spine.

  • Hold the Bandha for as long as feels comfortable without straining.

  • Softly release by relaxing the navel out and gently inhale.

 

Things to take into consideration:

If you have any medical conditions with the abdominal area please seek medical advice before using Uddiyana Bandha.

Jalandhara Bandha

This Bandha is mostly used while practising Pranayama (Breathwork) to help retain the breath internally or externally. It locks the energy in the upper parts of the spine and works in conjunction with Visuddha Chakra which is located in the lower area of the throat.

 

To engage Jalandhara Bandha:

  • Sit in a cross-legged position, press down through the sitting bones and grow tall through the crown of the head.

  • Relax the shoulders and slightly open the chest.

  • Lengthen the back of the neck by pulling the chin inwards and down.

  • Keep the length in the spine and don’t tilt from side to side.

  • Relax the face, neck and throat completely.

 

Things to take into consideration:

If you have any medical conditions with the neck area please seek medical advice before using Jalandhara Bandha.

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Maha Bandha

This Bandha is one of the key components to Kundalini yoga. It is the application of all three Bandhas together - Mula Bandha, Uddiyana Bandha and Jalandhara Bandha - with external breath retention.

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How to use it:

  • Sit in a comfortable seated position with the legs crossed in easy pose, lotus half lotus.

  • Press down through the sitting bones and lengthen the spine, close your eyes, relax the mind and body and breath normally

  • Take a deep inhale, then exhale completely emptying the lungs. At the same time engage Jalandhara Bandha, then Uddiyana Bandha and finally Mula Bandha. Keep holding the breath out – This external retention is called Bahya Kumbhaka.

  • Retain the breath out for as long as you feel comfortable. DO NOT STRAIN YOUR LUNGS. Even a couple of seconds is fine when starting this practice.

  • Release the Bandha in the reverse order starting with Mula Bandha, then Uddiyana Bandha and lastly Jalandhara Bandha. Then inhale slowly, being gentle with the lungs.

 

Repeat this as many times as you feel comfortable. Give your body time to recover in-between each round.

 

Maha Bandha (the great lock) combines the benefits of all three energy locks – Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha. On the physical level, Maha Bandha strengthens the autonomic nervous system, regulates endocrine glands such as the thyroid, increases core strength, tones internal organs and improves intestinal functions, promotes immunity, and energises the mind, physical body and energy bodies.

 

The external retention can be uncomfortable in the beginning. With regular practice Maha Bandha greatly increases the capacity of holding the breath out.

Hasta Bandha

(Hand lock)

Hasta Bandha is a technique used in yoga in which to provide a stable and safe platform for the rest of the body. 

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How to use it:

  • Place the hands on the mat, with the fingers spread as wide as possible and the index finger pointing straight forwards.

  • Start to bring weight into the hands.

  • Use the palm of the hand as a suction cup and grip the mat with the finger tips.

  • Press the mat away from the body to integrate the shoulders (this protects the shoulders from injury).

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Pada Bandha

(Foot lock)

Pada Bandha is a technique used in yoga (Asana) in which to provide a stable and safe platform for the rest of the body by grounding the feet down into Mother Earth.

 

How to use it:

  • Place the feet on the mat, lift the toes and spread them as wide as possible, then place the toes back down and grip the mat.

  • Start to press down through the 3 corners of the sole of the foot.

  • Engage the legs as you press and grip the mat with your toes and soles of the feet, grounding and connecting with Mother Earth.

 

Even when in a seated position you can use Pada Bandha, by actively drawing the toes towards the body and pressing the soles of the feet away, at the same time engaging the legs.

 

When using Pada Bandha correctly it provides the grounding stable platform on which to build and correctly aline the desired Asana you are practising

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