Bandhas in Yoga: Meaning, Types, Benefits, How to do, Ayurveda perspective

Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa S, B.A.M.S

What is Bandha?

In general terms, Bandha means to get arrested or locked. It also means bond or ‘catching hold of’ or tighten.

We come across this term ‘Bandha’ in tests of or discussions about Yoga. So, what is Bandha as far as Yogic practices are concerned? We will discuss that in this article.

Bandha in Yoga practice also means lock, ‘body lock’ to be precise.

Bandha is a kriya in Hatha Yoga practice. It is also a kind of internal mudra. It is described as a ‘body lock’ because it helps in locking down the vital energy needed for our life into the body.

So, Bandha is a Yoga practice to arrest or lock the vital energy inside the body.

Bandhas are energy locks which are targeted to tighten or close off the areas of the body. They are also called as energetic locks or seals.

Principles and Mechanism

The bandhas when practiced religiously and regularly will help in locking the Pranas or Prana energy – the vital life energy or force in particular areas of the body and redirect the flow of Prana into Sushumna Nadi. This aims at achieving spiritual awakening. Bandhas are achieved by tightening and lifting certain muscles of the body.

Bandhas are practiced and focussed towards channelizing the Prana energy or force, which is a type of primordial cosmic energy that is responsible for regulation of almost all biological functions in the body. Bandhas involve concentrated muscular contractions. When practiced, these contractions temporarily resist blood flow in certain areas of the body. When one releases the lock, it boosts / strengthens circulation and increases blood flow. They also help in rejuvenating and strengthening the targeted areas and flush the dead cells from therein. Bandhas also help in improving concentration and focus and supports nurturing and maintaining digestive, hormonal, metabolic and sexual health when practiced regularly.

Purpose of practicing Bandhas

Pingala Nadi is a channel that runs along the length of the spinal cord, through the seven chakras. For Prana energy to flow freely, this Nadi should remain open and clear. Bandhas are performed / practiced to regulate and channel the flow of Prana. It helps in achieving several primary purposes including purification and removal of blocks to enable energy flow, preserving Prana energy in the body and preventing it leaking out of the body, re-directing prana from energy rich to energy deprived areas of the body and stimulating the chakras to initiate Kundalini awakening, which is an expanded state of consciousness and to help one to balance and be in harmony with self.

Those who have mastered the Bandhas will also use them during asana, while initially they are practiced during kriya and pranayama practices.

Types of Bandhas

There are three main types of Bandhas. They are –

1.    Jalandhara Bandha – throat lock – wherein the chin is tucked close to the chest
2.    Uddiyana Bandha – abdomen lock – wherein the abdomen is contracted into the ribcage
3.    Mula / Moola Bandha – perineum lock – wherein the perineum is contracted

Maha Bandha or the great lock – is the combination of all these three Bandhas.

The three bandhas are considered as one of the three key principles of Yoga practice in Ashtanga Vinyasa Yoga.

Mula Bandha

It is a primary Bandha in traditional Yoga practice.

Mula means root or base. It also means foundation, cause origin or beginning.

Earliest mention – Gorakshasataka – 12^th century Shaiva Natha text.

Importance – It is a technique to ‘master over breath’ and to awaken Kundalini energy (Goddess Kundalini).

How to do?

The practitioner (yogi) would lock the perineum by inducing contraction over there. By doing so, he forces the apana which is moving downwards to move upwards. This is called mula bandha or the root lock.

This apana stimulates the agni. Both combine to reach prana and as a result the prana gets overheated.

This heated prana creates a blaze in the body which in turn heats up the sleeping Kundalini waking her up.

Hissing and straightening herself, Kundalini now enters Brahma Nadi. This happens with regular practice of Mula Bandha.

The root referred in the context of Mula Bandha is the root of the spine, the pelvic floor or the centre of the pelvic floor i.e. the perineum according to Maehle.

Benefits

–        Activates Muladhara Chakra / Root Chakra and enables spiritual awakening
–        Tones reproductive organs and perineum
–        Tones digestive system

Caution – This bandha should not be practiced while having active bleeding from rectum or by those having serious heart disease, high blood pressure or major illness.

In Mula Bandha – men can contract the area between the anus and testes and women can contract the muscles at the bottom of the pelvic floor behind the cervix.

Uddiyana Bandha

Uddiyana means flying up or rising up or upward lifting.

In terms of Yoga, it can be understood as ‘flying up or lifting up’ of one’s Prana energy by locking the abdomen.

It is called as upward lifting lock or abdominal lock.

Importance – It is the bandha which has been described and employed in Hatha Yoga practices, mainly in the Nauli purification practice.

How to do?

The practitioner (Yogi) exhales the air out to begin with.

Doing so, he pulls up the abdomen upwards, under the ribcage by taking a false inhale while holding the breath.

He later releases the abdomen after a pause.

He repeats this cycle many times before letting the air into the lungs so as to resume normal breathing.

The procedure of moving the upper abdomen inwards underneath the ribcage while moving the chest outwards, is called Uddiyana Bandha.

Benefits

–        It stimulates the digestive system.
–        It stimulates the pancreas. Therefore, it is beneficial for those suffering from diabetes mellitus.
–        It strengthens the immune system.
–        It strengthens the muscles of the abdomen
–        It balances the mind and anger and corrects depressive mood.

Caution – This bandha should not be practiced by those having high blood pressure, peptic ulcers, glaucoma, heart disease or hernia. Pregnant women too shall avoid doing Uddiyana Bandha.

Jalandhara Bandha

The word Jalandhara is made up of two terms Jala and dhara. Jala means web or net. Dhara means to hold / holding.

In terms of Yoga, it can be understood as creating a net or web to arrest the vital prana energy between the chin and chest.

It is also called as Chin Bandha or Chin Lock.

Importance – It is also described and employed in Hatha Yoga practice.

How to do?

The practitioner (Yogi), while performing this Bandha will extend his neck and elevate his sternum and then drops his head in a way that the chin rests on the chest. Meanwhile, he pushes his tongue up against the roof of his mouth (palate).

Benefits

–        It activates the Vishuddha Chakra – throat chakra.
–        It enhances the blood flow to the brain.
–        This bandha stimulates the thyroid and parathyroid glands and helps in regulating the metabolism.

Caution – Performing this Bandha should be avoided by people who have high or low blood pressure, heart diseases, cervical spondylosis or spondylitis and neck stiffness.

Maha Bandha

Maha Bandha is an advanced Yogic practice. Maha means great. Bandha means lock or seal. Maha Bandha involves practicing three major bandhas explained above, together. So, in Maha Bandha, the practitioner or Yogi practices Mula Bandha, Uddiyana Bandha and Jalandhar Bandha together. The effect of this practice will be many folds more than what it bestows when these Bandhas are done individually. Channelizing the Prana energy in the body is the main benefit of Maha Bandha, as in individual Bandhas.

How to do?

There are different sequences in doing these three bandhas in locking and unlocking the prana energy.

One school says that the practitioner or Yogi firstly engages himself in Jalandhara Bandha, then engage Uddiyana Bandha and finally the Mula Bandha. The release should be in the reverse order i.e. firstly release Mula Bandha, then the Uddiyana Bandha and finally Jalandhara Bandha.

As per the other school of practice, firstly the practitioner / Yogi engages himself in Mula Bandha. Then he fully exhales and activates Jalandhara. Then he bends forwards and performs Uddiyana. The collective practice is Maha Bandha. While releasing these Bandhas, the reverse order is followed i.e. Uddiyana first, Jalandhara second and finally Mula Bandha.

Mula – Uddiyana – Jalandhara in locking and the reverse in unlocking is also mentioned and followed by some practitioners. The first school of thinking is widely accepted.

Benefits

–        It activates Muladhara Chakra (root chakra), Manipura Chakra (navel chakra) and Vishuddha Chakra (throat chakra).
–        One would get the benefits of all the three Bandhas in Maha Bandha.
–        It strengthens the autonomic nervous system.
–        It regulates endocrine glands.
–        It increases core strength and tones internal organs.
–        It helps in improving the functions of intestines
–        It helps in promoting immunity.
–        It energizes the body.
–        It helps in improving concentration and moving the internal energy upwards.
–        It bestows heightened levels of awareness and helps in self-realization.
–        When combined with meditation, Maha Bandha bestows immense benefits at physical, mental and spiritual levels. It is also integrated with Pranayama and Yoga Asana practices to boost the therapeutic and healing effects.

Caution – While following the same precautions mentioned in case of practice of individual bandhas, Maha Bandha should not be practiced during menstruation and pregnancy and those suffering from high blood pressure or heart diseases. Those suffering from abdominal conditions and intestinal disorders or hernia, ulcers, stroke, paralysis, respiratory issues should also avoid the practice of Maha Bandha. Those who have not mastered individual bandhas too should not practice Maha Bandha.

Other principles of combo-functioning of Bandhas  

The Mula Bandha functions in sealing / locking the lower end of the spinal column while Jalandhara locks the upper end of the spinal column. When they work together, they would close both ends. Mula Bandha blocks the downward movement and escape of energy and pulls it back towards the navel region. On the other hand, Jalandara Bandha temporarily prevents prana energy from moving up. When both these are engaged along with Uddiyana Bandha, they work in magnifying the interior fire.

One needs to remember that Mula and Jalandhara Bandha can be performed after both inhalation and exhalation, one should only engage in Uddiyana and Maha Bandha in Bahya Kumbhaka or external retention.

Bandhas are said to be extremely beneficial for the chakras – the energy centres, the nadis – channels of prana flow and brain centres. While purifying the channels of energy and removing the blocks, they help in establishing balance and harmony in the system.