Bandha Yoga

Bandha yoga is a practice that focuses on the use of internal energetic locks, known as bandhas, to control and direct the flow of prana (life force energy) within the body.

These locks are integrated into asanas (physical postures), pranayama (breath control), and meditation to enhance the effectiveness of the yoga practice. Not a lineage of its own, bandha yoga is the practice of knowing and using bandhas in various other types of yoga.

What sets Bandha yoga apart is its emphasis on the engagement and control of specific muscle groups to influence internal energy pathways. By activating these internal locks, practitioners can intensify their practice.

These muscle groups have an energetic connection to the chakra and nadi system which can lock the flow of prana preventing the natural flow. This is done with great practice and the purposes will vary as to why you might want to lock the energy.

Origins of Bandha Yoga

The concept of bandhas originates from yogic texts, including the Hatha Yoga Pradipika and the Gheranda Samhita. These texts describe the use of bandhas as essential practices for controlling the vital energies. The use of bandhas has been a foundational aspect of traditional Hatha yoga and is integral to various advanced yogic practices.

Bandha yoga is rooted in the philosophy of Hatha yoga, which emphasizes the balance of solar and lunar energies within the body. The practice of bandhas creates control and manipulation of these energies, facilitating the purification of the nadis (energy channels) and the awakening of kundalini energy.

Bandha Yoga Practice

The main principles of Bandha Yoga include the activation and engagement of the three primary bandhas—Mula bandha (root lock), Uddiyana bandha (flying upward lock), and Jalandhara bandha (throat lock). These bandhas are integrated into asanas, pranayama, and meditation to regulate and enhance the flow of prana.

The Three Bandhas

Mula Bandha (root lock): Involves contracting the muscles of the pelvic floor. This bandha helps to stabilize the core, enhance energy flow in the lower body, and support the upward movement of prana.

Uddiyana Bandha (flying upward lock): Involves drawing the abdomen in and up. This bandha stimulates the digestive organs, tones the abdominal muscles, and encourages the upward flow of prana.

Jalandhara Bandha (throat lock): Involves tucking the chin towards the chest while lifting the sternum. This bandha regulates the flow of prana in the throat and head, supports concentration, and balances the energy between the heart and the brain.

The Great Lock (Mahabandha)

When all three bandhas are fully engaged we call this mahabandha or the great lock. This is a practice done in staff pose (dandasana) where the practitioner gathers prana upwards starting with Mula bandha and as prana flows upward Uddiyana bandha activates propelling prana further then is locked in with Jalandhara bandha and circulates within the Anahata heart chakra.

This practice is advanced and should be practiced with the guidance of a physically present teacher. It can be combined with the infinity breath meditation.

Common Poses

• Mountain Pose (Tadasana): Mula Bandha
• Plank Pose (Phalakasana): Uddiyana Bandha
• Staff Pose (Dandasana): Jalandhara Bandha.

Pranayama Techniques with Bandhas

Bandhas lock the prana vayus in place which is an active part of advanced pranayama practices.

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

Meditation with Bandhas

• Seated Meditation Pose (Sukhasana or Padmasana): Mula Bandha
• Vipassana (Insight Meditation): Integrating bandhas to maintain a steady posture 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 can improve core strength, enhance stability, and create better control over bodily functions. The activation of bandhas also supports the purification of energy channels, enhances concentration, and deepens meditation. Over time, practitioners develop self-mastery.

Similar Styles

Related Styles: Hatha Yoga, Ashtanga Yoga, Vinyasa Yoga, Kundalini Yoga

Equipment Needed

Required: N/A

Nice to Have: Meditation Cushion

Optional: Yoga Blocks, Blanket

References

"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