Types of Bandhas in Yoga: Purpose of Bandhas

In yoga practice, bandhas are energy locks or binds meant to tighten or close off areas of the body. Western practitioners may also refer to bandhas as energetic locks or seals. Essentially, all yoga is based on the belief that a life force flows through the human body in the form of Prana Shakti, a type of primordial cosmic energy that regulates all biological functions.

Bandhas involve concentrated muscular contractions, which temporarily restrict blood flow in certain areas. Theoretically, when you release the lock, it bolsters circulation, increases blood flow, flushes dead cells, and rejuvenates and strengthens organs in the targeted area. Practitioners also credit bandhas with improving single-point concentration and supporting digestive, metabolic, hormonal, and sexual health.

For Prana Shakti to flow freely, it relies on the Pingala Nadi, a channel that runs the length of the spinal cord, weaving through the seven chakras, to remain open and clear. Both Eastern and Western yoga practitioners perform bandhas to regulate and channel the flow of Prana, hoping to achieve several primary purposes:

• Purification
• Removing blockages to energy flow
• Keeping pranic energy from leaking out of the body into the atmosphere
• Redirecting prana from energy-rich regions of the body to energy-deprived areas
• Stimulating the chakras to initiate a Kundalini awakening, which is an expanded state of consciousness
• Balancing and harmonizing the self

Depending on the type of yoga, beginners typically learn how to use bandhas during Kriya and Pranayama breathing practice. After mastering these energy seals, you can also use them during asana practice.

Hatha yoga recognizes six types of bandhas, including three major and two minor bandhas, plus the Maha bandha, or great lock. Here is a breakdown of each type:

1. 1. Mula bandha: This bandha, also known as the root lock, directs the energy flow to the rectum to stimulate the pelvic muscles and urogenital organs. To engage the root lock, contract the perineum muscles inward and upward. For men, this is the region between the testes and the anus. For women, it involves the pelvic floor muscles behind the cervix. You can also locate the Mula bandha by looking at the tip of your nose: Yogis may feel the root lock engage when doing this.
2. 2. Jalandhara bandha: Also known as the throat or chin lock, this bandha inhibits the flow of Prana through channels in the neck area. Practitioners typically combine Jalandhar with other locks for relaxation and stress relief. To engage the throat lock, sit cross-legged with your back straight. Press your palms into your knees, straighten your elbows, and inhale through your nose, pulling your chin toward your neck. Magnify the effect by curling your tongue against the roof of your mouth, a movement known as Khesari mudra. Learn more about yoga mudras.
3. 3. Uddiyana bandha: Sometimes referred to as the false inhale, the Uddiyana bandha involves lifting the diaphragm. To engage this bandha, stand and spread your feet shoulder-distance apart. Bend forward, keeping your back straight, and place your hands on your knees or shins, depending on your flexibility. Holding this position, pretend to inhale without taking in air. Your ribs should protrude over your abs, and you should feel your abdominal wall and internal organs pushing up and back. Hold the lock as long as possible, then release and take a deep breath through the nose. Yoga practitioners often consider this lock a remedy for stomach upsets and abdominal pains and use it to stimulate digestion.
4. 4. Hasta bandha: This minor bandha, known as the hand lock, may reduce wrist pain during certain yoga positions such as downward dog or crow pose. To engage Hasta bandha, place your hands on the yoga mat, spreading your fingers far apart to provide a solid base of support. Slowly put weight onto your hands, letting the area where your thumb and pointer finger meet carry the most weight. Rotate your forearm, if necessary, to direct your weight onto this area. Then, lightly grip the mat with your fingertips. You should feel no pressure in the center of your palm. Practice this lock regularly to develop strength and comfort.
5. 5. Pada bandha: This minor bandha, also known as the foot lock, connects your body with the earth. To activate the foot lock, place the soles of your feet on the ground so that your weight is supported by the triangle between your big toe, little toe, and ankle.
6. 6. Maha bandha: The final seal, the Maha bandha, is considered the great lock because it engages when you simultaneously activate the three major locks. To begin Maha bandha, first, engage the Mula bandha. Exhale completely and then activate the Jalandhar bandha. Finally, bend forward and engage the Uddiyana bandha. To release the Maha bandha, disengage each bandha in the reverse order.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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