What is Bandhas?
"Bandhas" as it is called in the original language of yoga, Sanskrit, can be translated to "hold", to "tighten" or to "lock". You may have heard your yoga teacher refer to these energy locks, but what exactly are they and what is the point of them?
Adding a lock helps to hold/lock the energy/prana in the indicating area. Over time, one will learn to transfer it to the next chakra. When you hold the lock, the energy doesn't just fall out. The goal is to get all the energy up to the 3 eye chakra. When all one's chakras are in balance, kundalini (spiritual enlightenment) arises. If you are not interested in having a kundalini experience (a very strong experience and requires a lot of training and discipline to achieve), it can also help to simply make the energy flow better in your body, mind and create a greater overall well-being feeling.
What is Prana?
One can say that Bandhas manipulate the prana. Prana is a very important concept in yoga, which can be described as life force or life energy. Every time we e.g. breathing, we infuse this prana into our whole being. It is this energy that we can manipulate by adding bandhas. Although bandhas primarily focus on energetic benefits. Then the bandhas also have a number of physical benefits. As i.a. to strengthen the muscles in the area where the bandha is added.
The 4 primary bandhas/locks:
Moola Bandha / Root Lock
Uddiyana Bandha / Navel/stomach lock
Jalandhara Bandha / Chin lock
Maha Bandha (the great lock – when all the above are performed at the same time).
All the locks must be done with kumbhara, which can be translated to retention. Thus, you must either hold your breath for an inhalation or an exhalation when performing bandhas.
In jalandhara bandha and moola bandha it can be practiced both on the inhale or the exhale. Uddiyana bandha can only be done on the exhale.
Sometimes bandhas are mentioned in connection with Asana practice. It is not possible to add the bandhas while moving and breathing. However, you can get a little physical effect from it, since you train the muscles in the area, but you cannot affect the prana, which is the purpose of performing them.
How to apply the 4 Bandhas?
Want to learn how to add the bandhas to your practice? You must first learn them individually before you can add them to either pranayama or mudra practice.
Sit comfortably but make sure your spine is straight so the prana/energy can flow freely.
1. Moola Bandha – root lock
This lock can be practiced either when you hold your breath on the inhale or on the exhale. Pretend you have to pee and try to hold it in. Or that you are in the process of urinating and want to stop along the way. It is this feeling and activation that you must create in your muscles. Just like you pinch yourself.
If you want to practice Moola Bandha, take a breath and hold your breath while squeezing the area. Hold the breath for maybe 10 seconds if that feels okay to you. Shorter or longer is of course also okay. Let go of the tightening and breathe normally.
The next step is to hold your breath on the exhale and keep the squeeze. It's usually harder for people to hold the breath on the exhale. So start with practicing on the inhale and only continue when you feel comfortable.
Repeat for as long as you wish. Be careful not to tighten anywhere else, but try to focus only on this area.
Do not practice if you are menstruating.
2. Uddiyana Bandha – navlen lock
Sit comfortably with a straight back. Take a deep breath and exhale completely so that there is no more air in the lungs and stomach.
Now take a "false" breath, without sucking in air, but you will feel how you pull it all up. Keep your neck straight, don't bring it in to your chest. The navel should be pulled in and up. Hold your breath for maybe 10 seconds or whatever suits you. Then breathe normally again.
This can only be practiced on an empty stomach and after you have been to the toilet and you can only practice it by holding your breath on the exhalation, not on the inhalation.
Do not do this exercise if you are pregnant, have stomach ulcers and problems with some of your organs, high blood pressure or heart disease.
3. Jalandhara Bandha – throat lock
Sit comfortably. Inhale so that the lungs are filled approx. 2/3 and hold your breath. Pull your head back and do a double chin, now hook your chin to your chest and lift your sternum up to your chin and then exhale.
If you try to swallow your saliva, you may feel the lock. Breathe in for a few seconds, exhale and lift your head back to neutral. Do not do what you have heart, blood pressure problems, ear stones/vertigo or you feel dizzy or get a feeling of suffocation.
4. Maha Bandha – the great lock
This is a term for when you add all three above locks at the same time. It is a powerful and exciting practice, but I recommend that you practice all the bandhas separately and have a comfortable experience before trying to do them all at once.
When you add all the locks, activate them in the following order: jalandhara, uddiyana, moola bandha.
Additional benefits of using bandhas in your yoga practice
Physical benefits:
In particular, the bandhas have a good effect on our internal organs and connective tissue. Women in particular benefit from practicing the root lock. The abdominal lock is particularly good for our organs, as they are massaged and at the same time the abdominal muscles are strengthened.
Who should avoid practicing the bandhas?
Pregnant
You have problems with your blood pressure
You have stomach/intestinal diseases or other problems with your organs/internal systems
Also be careful if you suffer from very severe anxiety
The bandhas can be difficult to understand and perform and require that you have practiced yoga for some time. However, it is a great way to dive deeper into the amazing world of yoga and expand your practice to more than just the physical practice. Personally, I use the bandhas every day in my daily pranayama sequence.
Want to learn more about prana and the bandhas and how to add them to your practice? Practice yoga with us online or join one of our authentic yoga retreats, which offer much more than just physical exercise.
Namaste Emely
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