What is Bandha Yoga?

Bandha yoga is the practice of engaging internal energetic locks, known as bandhas, to control and direct prana (life force energy) within the body.

These locks are integrated into asanas (physical postures), pranayama (breath control), and meditation to enhance energy flow, stability, and focus.

Note: Bandha yoga is not a distinct lineage but a foundational technique used within various yoga styles to refine energetic control.

Bandha yoga emphasizes engaging specific muscle groups to influence internal energy pathways. Activating these locks allows practitioners to enhance stability, focus, and the depth of their practice, aligning body and breath with energetic awareness.

The bandhas are directly linked to the chakra and nadi system. When properly engaged, they regulate prana flow, either restricting or directing energy to specific areas of the body for various physical and spiritual benefits.

Origins of Bandha Yoga

The concept of bandhas originates from yogic texts such as the Hatha Yoga Pradipika and the Gheranda Samhita. These texts emphasize bandhas as essential tools for controlling the vital energies and deepening yoga practice.

Bandha yoga is rooted in Hatha yoga philosophy, which seeks to balance solar and lunar energies within the body. Engaging bandhas supports energetic refinement, purification of nadis (energy channels), and the awakening of kundalini energy.

Bandha Yoga Practice

The core of Bandha yoga is the activation of the three primary bandhas—Mula bandha (root lock), Uddiyana bandha (abdominal lock), and Jalandhara bandha (throat lock). These are integrated into asana, pranayama, and meditation to regulate prana flow.

The Three Bandhas

Mula Bandha (root lock): Engages the pelvic floor muscles, stabilizing the core and directing prana upwards.

Uddiyana Bandha (abdominal lock): Involves lifting the diaphragm and engaging the lower abdomen, stimulating digestion and increasing energy flow.

Jalandhara Bandha (throat lock): Performed by tucking the chin towards the chest, this lock regulates energy between the heart and brain.

The Great Lock (Maha Bandha)

When all three bandhas are engaged simultaneously, it is called Maha Bandha, or "The Great Lock." This advanced practice is traditionally performed in Staff Pose (Dandasana) and is used to concentrate prana at the heart center (Anahata chakra).

Maha Bandha is best learned under the guidance of an experienced teacher, as improper practice can lead to energetic imbalances.

Common Poses

• Mountain Pose (Tadasana): Engages Mula Bandha
• Plank Pose (Phalakasana): Engages Uddiyana Bandha
• Staff Pose (Dandasana): Used for Maha Bandha

Pranayama Techniques with Bandhas

• Kapalabhati (Skull Shining Breath): Utilizes Uddiyana Bandha
• Nadi Shodhana (Alternate Nostril Breathing): Incorporates Jalandhara Bandha

Meditation with Bandhas

• Seated Meditation (Sukhasana or Padmasana): Integrates Mula Bandha for grounding
• Vipassana Meditation: Uses bandhas to maintain stillness and enhance internal awareness

Bandha Yoga Suitability

Experience Level: Intermediate to Advanced Practitioners

Physical Demand: Energetically Engaging

Mind-Body Engagement: Balanced Energetic Mind-Body

Adaptability: Moderately Adaptable

Focus Area: Energy Control, Strength, and Concentration

Notes on Bandha Yoga

Practicing Bandha yoga strengthens the core, improves energy control, and enhances focus. The use of bandhas supports energetic purification, stability, and deeper meditation.

Similar Styles

hatha yoga, ashtanga yoga, vinyasa yoga, kundalini yoga

Equipment Needed

Required: None

Nice to Have: Meditation Cushion

Optional: Yoga Blocks, Blanket

References and Resources

‘Light on Yoga’ by B.K.S. Iyengar

‘Hatha Yoga Pradipika’ by Swami Muktibodhananda

‘Hatha Yoga Pradipika: Translation with Notes from Krishnamacharya’ by A. G. Mohan & Ganesh Mohan

‘Kundalini Tantra’ by Swami Satyananda Saraswati

‘Gheranda Samhita: Commentary on the Yoga Teachings of Maharshi Gheranda’ by Swami Niranjanananda Saraswati