A bandha is a "lock" or "seal": a deliberate contraction that holds and directs energy in the body. Hatha yoga teaches three main bandhas, at the pelvic floor, the abdomen and the throat. They are taught in the third chapter of the Hatha Yoga Pradipika and are used in both pranayama and asana.
Why bandhas matter
In the Hatha tradition the bandhas contain and direct prana, especially during breath retention. In practical terms they give stability: a lightly engaged pelvic floor and lower belly support the spine in standing poses and transitions, which is why Ashtanga teachers mention them so often. They also train fine control and attention.
Mula bandha: the root lock
What it is: a gentle lift of the pelvic floor, the muscles at the base of the pelvis.
How to find it: sitting tall, exhale and draw the pelvic floor up and in, as if lifting it towards the navel, without clenching the buttocks or holding the breath. Release completely. Practise a few slow repetitions before trying to hold it.
In practice: a light mula bandha is held through many asanas in Ashtanga yoga, and a firmer one during breath retention in pranayama.
Uddiyana bandha: the abdominal lock
What it is: drawing the abdomen in and up under the ribs after a full exhalation, creating a hollow below the ribcage.
How it is practised: standing with hands on the thighs, exhale fully, hold the breath out, make a mock inhalation (expanding the chest without letting air in) so the belly draws up, hold briefly, then release the belly before you inhale. It is done only on an empty stomach and only with the breath held out.
In practice: the full lock is a pranayama and shatkarma practice. In asana, teachers often mean a much lighter drawing-in of the lower belly.
Jalandhara bandha: the throat lock
What it is: lowering the chin towards the chest while lifting the chest slightly, so the throat closes gently.
How it is practised: during breath retention after inhalation, sitting tall, bring the chin down and the sternum up. Release the chin and raise the head before you exhale.
In practice: it is used during breath retention in pranayama, to make long holding safer and more comfortable.
Maha bandha: the great lock
All three locks held together, traditionally with the breath held out. It is an advanced practice, learned only after each bandha is steady on its own and under a teacher's guidance.
Precautions
- Practise uddiyana and maha bandha only on an empty stomach, and avoid them during pregnancy and menstruation, and with high blood pressure, heart disease, hernia, stomach ulcers or recent abdominal surgery.
- Avoid jalandhara bandha with neck injuries or neck pain.
- Never hold the breath beyond comfort. Stop if you feel dizzy, strained or short of breath.
- Learn the full locks from a teacher. Light engagement in asana is safe for most people; strong locks with retention are not a self-study practice.
Learning bandhas with us
Mudra and bandha are taught in the early-morning pranayama sessions and in the afternoon Hatha practice on our 200 Hour Yoga Teacher Training, step by step and with their contraindications. Our guide to the types of pranayama explains the breath practices they are used with.
