Bandhas

Bandhas are locks we can create in the body.

According to yoga theory, we have a fire, agni, in the body around the naval. The flame changes direction as we breath. If we get rid of waste effectively in the body, the flame burns strongly, otherwise the flame will lose some of its power. Pranayama helps remove waste from the body by directing the agni. Bandhas can intensify the process.

Bandha Techniques

The most common bandha techniques are the following. It is advised you practice using these with a yoga teacher.

• Jalandhara Bandha (chin lock) - the neck and throat are contracted, and the chin is rested in the notch between the collarbones (top of the breast bone). This bandha can be practiced in a sitting position. This would only really be used for meditation and in pranayama. It wouldn’t be used in yoga asana as we do not hold the breath in physical yoga poses. It can be used during all stages of breathing (inhalation, exhalation and retention), but maybe initially practiced with retention.

• Uddiyana Bandha (abdominal lock) - abdominal lifting or upward-lifting lock that directs the pranic energy upward. It wakes up the muscles in the pelvis and abdomen. In asana it will help with balance and stability in postures. In pranayama it is done during outward breath retention.

• Mula Bandha (root lock) - involves contracting the muscles in the pelvic floor and lifting the pelvic diaphragm while breathing. It increases energy and concentration. It is performed when the spine is straight and helps you build core strength and allows you to be stable in yoga asana and hold postures for longer. It also protects the lower back, making poses safer. In pranayama it can be used during all stages of breathing (inhalation, exhalation and retention).

Using bandha in asana

Uddiyana bandha and Mula bandha will be used in yoga asana practice but will not be held for the full practice. The yoga teacher will guide you when to include bandha with yoga asana.

Using bandha in pranayama

Yoga students would normally first practice using the uddiyana bandha and mula bandha in asana practice before using in pranayama. Bandhas would only be introduced into pranayama practice once comfortable with the basic pranayama technique.