What Are the Bandhas? A Guide to Yoga’s 4 Energy Locks
In yoga, Bandhas are energy locks that help control the flow of prana (life force energy) within the body. By engaging these locks, practitioners can enhance their strength, stability, and focus while deepening their breathwork and meditation.
The word Bandha means “to lock, bind, or hold” in Sanskrit. There are four main Bandhas in yoga, and when used correctly, they help cultivate inner strength and energy control.
1. Mula Bandha (Root Lock) – The Foundation
🔹 Location: The perineum (between the genitals and anus)
🔹 How to Activate:
Contract the pelvic floor muscles(like stopping the flow of urine).
Lift the muscles up and inward
Maintain normal breathing while holding the contraction.
🔹 Benefits:
✔ Improves core stability
✔ Strengthens pelvic floor muscles
✔ Increases energy and focus
✔ Stimulates the Muladhara (Root Chakra)
🔹 Best Practices:
Commonly used in Pranayama (breathwork)and meditation.
Engaged in standing poseslike Tadasana (Mountain Pose) for balance.
2. Uddiyana Bandha (Abdominal Lock) – The Powerhouse
🔹 Location: The lower abdomen, just above the navel
🔹 How to Activate:
Exhale completely.
Pull the belly in and up, creating a hollow under the ribcage.
Hold the contraction (without breathing) before releasing.
🔹 Benefits:
✔ Strengthens abdominal muscles
✔ Improves digestion and detoxifies organs
✔ Stimulates the Manipura (Solar Plexus Chakra)
✔ Enhances breath retention in Pranayama
🔹 Best Practices:
Used in Kapalabhati (Skull-Shining Breath)and Nauli Kriya (abdominal massage).
Avoid if pregnant, have high blood pressure, or heart conditions.
3. Jalandhara Bandha (Throat Lock) – The Energy Filter
🔹 Location: The throat area
🔹 How to Activate:
Lower the chin toward the chest.
Press the tongue against the roof of the mouth.
Close the glottis (the opening between the vocal cords) to restrict airflow.
🔹 Benefits:
✔ Stimulates the Vishuddha (Throat Chakra)
✔ Enhances breath control
✔ Prevents excess pressure during breath retention
✔ Balances thyroid and nervous system
🔹 Best Practices:
Used in breath retention (Kumbhaka)and meditation.
Avoid if you have neck issues or high blood pressure.
4. Maha Bandha (The Great Lock) – Ultimate Energy Control
🔹 Location: Combines all three Bandhas (Mula, Uddiyana, and Jalandhara)
🔹 How to Activate:
Engage Mula Bandha(Root Lock).
Apply Uddiyana Bandha(Abdominal Lock).
Lower the chin for Jalandhara Bandha(Throat Lock).
Hold the breath for a moment, then release.
🔹 Benefits:
✔ Activates all chakras for deep energetic flow
✔ Enhances meditation and breath retention
✔ Increases prana (life force energy) circulation
✔ Strengthens the nervous system
🔹 Best Practices:
Used in advanced Pranayama and meditation.
Should be practiced under the guidance of an experienced teacher.