You have probably heard your yoga teacher say during class, “Activate your bandhas”, but what does that actually mean? Bandhas are internal energy locks that serve a purpose in yoga by helping to control the flow of energy in the body. To activate the bandhas, you need to tense the muscles of the pelvic floor and lower abdomen. This controls the energy in the body and allows you to move more freely.

What are bandhas?

The bandhas are basically the energy that holds the body together and enables us to perform our actions.

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Are bandhas a real thing?

Yes, they are a very important part of yoga. What are the bandhas and how are they related to breathing?

The bandhas are the energy that holds the body together. They also have to do with the breath, because you have to let them go in order to breathe in.

How are the bandhas associated with yoga?

The bandhas are often also called “energy locks”. To practise them, we lock certain areas of the body with a bandha. These bandhas keep us strong and healthy.

If we do not practise these bandhas properly, we can become weak and ill.

Why do we do the bandhas?

The bandhas are for protection, strength and health. By activating the muscles, we can strengthen them and prevent injuries. By blocking the glands, we protect them from infection.

What are the benefits of the bandhas?

The benefits of the bandhas are many. There are physical benefits, mental benefits, emotional benefits and spiritual benefits.

Physical benefits

By fixing the muscles and glands, we protect them from injury.

Mental benefits

By blocking the muscles and glands, we protect our mind and emotions from injury.

How do you apply the three bandhas?

Well, if you would like to learn how to apply the four bandhas, here is a very simple introduction.

1) Mula Bandha – Root Lock

2) Jalandhara Bandha – arm lock

3) Uddiyana Bandha – abdominal lock

How do you apply these bandhas?

Firstly, you need to remember that the root lock (Mula Bandha) is a belly lock. You need to keep your breath in your abdomen and keep your abdominal muscles tight and tense.

Secondly, you need to do Jalandhara Bandha (arm lock). You need to hold your arm close to your side. This will tighten your arm muscle.

Thirdly, you need to apply Uddiyana Bandha (abdominal lock). You need to lift your legs and tighten your abdominal muscles.

Although many teachers tell their students to apply bandhas during an asana class, originally bandhas were only used during pranayama.

You cannot use bandhas during asana because you breathe during asana, but to use bandhas you have to hold your breath. But do teachers ever tell their students to hold their breath?

The closures may feel uncomfortable at first, but with practice you will get used to them. Here are some tips on how to use these energy locks:

How to practice Mula Bandha

The first and most important bandha is Mula Bandha. Mula Bandha is a very powerful exercise that helps to strengthen the abdominal muscles. These muscles are the foundation for all pranayamas as well as the entire yoga practice.

When these muscles become strong, energy flows freely through the system. In addition, Mula Bandha is also the first step at the beginning of the Pranayama practice.

You will be taught this exercise at the beginning of each asana class. We therefore recommend that you practise these exercises in the morning before the asanas.

Mula Bandha is also known as Baddha Konasana. This asana is called Baddha Konasana because it has been practised by yogis for thousands of years. These ancient yogis knew that the internal organs like the stomach and intestines can work better and more efficiently when they are well developed.

So here are some steps to practise Mula Bandha.

• First, sit up straight and cross your legs.
• Now hold your heels in your hands and place your hands on your feet.
• Then inhale and slowly push your upper body back towards your heels with your arms.
• Inhale again, relax and put your head back.
• Repeat these steps until your arms are completely relaxed.
• Exhale and lift your body from your heels.
• Now inhale and move your body forward.
• Exhale and lower your body onto your heels.
• Repeat these steps, 10 times each.

You will see the difference after only 2 weeks of practice.

How to practice Jalandhara Bandha

Jalandhara means “to draw back the water”. This bandha is said to increase the flow of prana and chi throughout the body. To learn how to practice Jalandhara Bandha, we need to understand what it is.

Let me give you a brief definition of this bandha.

The word bandha means “to restrain, to bind, to hold back, to stop, to stop, to stop”. In Sanskrit it has a more specific meaning. It means “to stop”, “to contain”, “to control”, “to lock”, “to fix, to correct a fault, to seal”.

When you practise Jalandhara Bandha, you change the movement of prana, which is also called life energy or life force.

And this allows you to enter a state of deep relaxation. This state of deep relaxation is called Jalandhara.

Remember that it is possible to perform Jalandhara bandha without being aware of what is happening.

For example, when you are doing your morning routine, you may be practising jalandhara bandha.

And you may not even realise that you are doing it.

But when you practise jalandhara bandha, you focus on your breathing.

This gives you the opportunity to focus on your breathing and learn to feel the difference between inhaling and exhaling.

How to exercise Jalandhara Bandha

Now that we understand what this bandha is, it is time to practice it.

• Let us begin with the head.
• Stand in the mountain posture and close your eyes.
• Place your thumbs on your temples and breathe deeply.
• Open your eyes and slowly exhale through your mouth.
• Now repeat this process two or three times.
• Then relax your head and your whole body.
• Let us now move on to the next step.
• The next step is to perform this bandha with your left leg.
• Place your left foot on a chair or on the floor.
• Sit on your right hip.
• Place your right thumb on the crease of your thigh and place your index finger on your knee.
• This will serve as your anchor.
• Inhale deeply and exhale slowly.
• Then close your eyes and relax your leg.
• Repeat this process for both legs.
• Next we will move on to your arms.
• Place your left arm on a chair or on the floor with your hand down.
• Place your right thumb on the crease of your upper arm and place your index finger on your elbow.
• This will serve as your anchor.
• Breathe in deeply and exhale slowly.
• Then close your eyes and relax your arm.

Repeat this process

 Uddiyana Bandha

Uddiyana Bandha is also helpful for those who have suffered from kidney stones. When we have kidney stones, we may feel discomfort in the lower abdomen. While contracting the abdominal muscles, we can feel relief. Also, this contraction helps to reduce the swelling in the kidneys.

If you contract the abdominal muscles during yoga, your digestive system will work efficiently. This exercise will keep bowel movements normal.

Yoga teaches us to be aware of our surroundings and environment. It is also helpful in improving our sense of balance.

It can also be used as an antidote for various diseases. If you tense your abdominal muscles during yoga, it can help in treating asthma, arthritis and chronic cough.

This is a simple and effective way to strengthen your abdominal muscles. You can also make your yoga sessions stronger by following these instructions.

Uddiyana Bandha Exercise

• Stand up straight and take a deep breath.
• Pull your belly button towards your spine.
• Hold the breath for five seconds.
• Slowly release.

Repeat this exercise three to four times a day.