Bandhas translate to locks. These Bandhas refer to locks that help contain prana in certain regions of our body. Applying a Bandha means to tighten, lock or close-off a region with muscular contraction. The four main Bandhas are the Mula Bandha (the root lock), Jalandhara Bandha (the throat lock), Uddiyana Bandha (abdominal lock) and Maha Bandha (a combination of all three locks or applying all three locks at the same time). 

The Bandhas allow us to control, lock and redirect Prana or life force. They allow us to gain control of the energy system and redirect that energy to another part of the body. The Mula Bandha and Jalandhara Bandha are responsible for sealing the upper and lower end of the spinal column. Jalandhara Bandha prevents Prana from moving upwards, while Mula Bandha prevents the downward movement of energy and pulls it back towards the navel region. Mula Bandha and Jalandhara Bandha can only be performed with Antar Kumbhaka (internal retention) and Bahir Kumbhaka (external retention). Uddiyana Bandha and Maha Bandha can only be practiced with Bahir Kumbhaka or external breath retention. 

Benefits of the Bandhas 

By applying Bandhas, we can essentially remove blockages, open up energy channels or Nadis and induce the flow of Prana through the Chakras. Harmony and balance can be restored. Temporarily pausing the flow of blood allows for an increased flow of fresh blood. This helps remove old, dead cells and refreshes the body. Organs in the region get stimulated, strengthened and rejuvenated. Applying the Bandhas also improves focus and concentration, brings about steadiness in breath and a clear, calm mind. 

The bandhas activate muscle tissue, and stimulate the organs and the glands of the respective region. The Mula Bandha, for example, activates the pelvic floor muscles. It tones them and improves their functioning. The Jalandhara bandha is beneficial for the thyroid glands and muscles in the throat region. Similarly, the Uddiyana bandha is good for regulating metabolism as well functions of digestive organs such as the pancreas, liver, intestines, etc. 

The bandhas also stimulate the chakras by locking the energy around them. This enables prana circulates to flow more efficiently throughout the body resulting in improved physical and mental vitality.  

Contraindications of Bandhas 

Bandhas, especially Uddiyana, Mula and Maha Bandha should be avoided during menstruation and pregnancy. Anyone with blood pressure disorders or heart diseases should avoid it. Those suffering from abdominal conditions and intestinal disorders or hernia should also avoid the practice. Anyone with anxiety disorders or panic attacks should also avoid the practice. 

Do not apply too much force when practicing. Once you understand how to apply Bandhas, it is actually a very subtle and gentle practice. There should not be excess strain, stress or muscle contraction. 

Who can practice Bandhas?

Bandhas require a certain amount of mental and physical control. Hence, Bandhas are normally introduced to intermediate-advanced practitioners. While extremely beneficial, Bandhas can aggravate conditions when not practiced correctly. Bandhas should, therefore, only be learnt and practiced under the guidance of certified, experienced yoga teachers. After gaining practice, one can begin to apply it while practicing Shat Kriyas (cleansing techniques), Pranayama (breathing exercises) and even Asanas (postures). It does take immense practice to be able to apply it with other practices. 

How to practice Bandhas 

Mula Bandha

Known as the root lock, Mula Bandha is practiced by  contracting the area between the anus and the testes in men and contracting the muscles at the bottom of the pelvic floor behind the cervix for women. At first, the anal sphincter will also tend to tighten, but with practice you will learn to differentiate and only lock the exact area. 

Steps to do Mula Bandha (with internal retention):

• Sit comfortably in Padmasana or Sukhasana. 
• Tighten and engage the pelvic floor muscles. This is similar to how you would tighten the area when you are holding back urine. 
• Now, inhale for 4 counts, hold the muscles gently for 8 to 12 counts. 
• Release the pelvic floor and exhale slowly. 

Do not overuse or put too much pressure on contracting the pelvic floor muscles. Be gentle when you tighten the muscles. Keep the upper body calm and steady. Engaging the Mula Bandha allows energy to flow upwards, not down and out, making it grow manifold and leaving you with a light feeling. 

Jalandhara Bandha

The throat lock, ‘Jal’ means throat, ‘Jalan’ means net and ‘dharan’ means flow or stream. This Bandha locks the energy flow through the nerves and vessels of the neck area. When combined with Mudras, its effect is even more remarkable. 

Steps to practice Jalandhara Bandha (with internal retention): 

• Sit comfortably in Padmasana or Sukhasana. 
• Inhale to fill the lungs to about two-thirds full and retain the breath. 
• Bend the neck, drop the chin to the chest while lifting the sternum toward the chin  and then exhale. 
• Inhale for 4 counts and keep the tongue flat against the roof of the mouth. 
• Slowly release the breath and bring the chin to the original position. 
• Exhale completely and release the bandha.

Jalandhara is normally practiced with other locks when doing Pranayama. This practice helps compress the sinuses and arteries of the neck. It puts pressure on the throat to balance the thyroid glands and regulate metabolism. It also alleviates stress, inducing relaxation. 

Uddiyana Bandha

The abdominal lock, Uddiyana means to fly up or rise up with the diaphragm. Uddiyana Bandha can be practiced in a standing or seated position. To begin, stand with the feet shoulder-width apart, bend forward, keeping the back straight, and place your hands on your knees. Make the action of taking a breath but don’t actually take any air in (Uddiyana is performed with external breath retention). Make an upward movement and feel your abdominal wall and organs push up and towards your back. The ribs should be protruding over and in front of your abs. Hold this for as long as you can. To release, inhale as you slowly straighten up.  

Steps to practice Uddiyana Bandha in a seated position: 

• Sit comfortably in Sukhasana or Padmasana 
• Breathe in and breathe out completely. 
• When the lungs and abdomen are completely empty, suck the navel in and up. The diaphragm rises naturally into the thoracic cavity and the abdomen rests against the back of the body, high in the thoracic cavity 
• Hold your breath for 8 to 12 counts or as long as possible. 
• Release the abdomen and the lock and slowly breathe in. 

Always practice Uddiyana bandha on an empty stomach. This can only be done with Bahir Kumbhaka. Do not try to hold the breath out for longer than you feel comfortable. Uddiyana bandha directs the energy upwards with more force.  It creates a soft massage for the deeper internal muscles of the lower back and stimulates the digestive fire. Avoid practicing this if you have any abdominal or digestive issues. 

Maha Bandha

The great lock is practiced by combining all three Bandhas. When all three locks are applied in external retention it is called Maha Bandha. This is a very powerful lock as all three locks are applied in the external retention. Since all three are applied with Bahir Kumbhaka, it must be attempted also after practicing the three bandhas individually and being comfortable with them. 

To practice Maha bandha, first apply Jalandhara, then Mula and then Uddiyana bandha. Hold the locks and retain the breath only as long as comfortable. Do not force it or practice beyond a point of comfort. It is very important to learn this only under the guidance of a competent teacher. 

Bandhas, Asanas and Pranayama 

Bandhas, when applied with specific yoga asanas, strengthen the muscles and promote the benefits of that specific asana. Stability, balance and control improves greatly. With Pranayama, when Bandhas are applied with practices like Ujjayi, Alternate Nostril Breathing, Bhastrika, etc. the benefits of these breathing exercises are strengthened. By applying retention and the locks, lung capacity and the functioning of the respiratory system improves. 

Conclusion 

The Bandhas promote optimal health and well-being. When combined with other yoga practices, the benefits are multifold.  It is very important to learn and practice under a qualified teacher’s guidance. Practice with patience and be gentle, you will soon begin to see immense benefits. Remember to avoid the practice in case of any health conditions as mentioned above.