Bandhas are higher level practices which activate the Kundalini (pure energy) and proceed from the foundation in the Asanas and Pranayama (fixed postures and regulated breathing).
There are three muscular locks (bandhas), that are engaged throughout the practice to prevent the dissipation of, and direct the flow of prana in the body, and convert it into spiritual energy. These are internal energy locks which direct the prana, or life force, up the spine, rather than allow it to escape downwards as it normally would.
- Jalandhara bandha prevents prana from escaping the upper
body.
- Uddiyana bandha forces prana up the shushumna nadi.
- Mula bandha, when engaged, prevents apana escaping from the lower body and draws it up to unite with prana.
The fourth bandha is called maha bandha and is the combination of all three bandhas.
Beginners note. To learn the bandhas you have to work with a teacher. This is the only way of ensuring that you can learn these techniques safely and correctly. Bandhas take some time to tune into and be conscious of during practice.
According to TKV Desikachar, you should introduce bandhas in pranayama only after acquiring the ability to establish a breathing ratio and maintain it easily for twelve breaths. You can then gradually introduce the bandhas, build them up step by step, then taper off gradually and finish the pranayama practice with simple breathing. He emphasises that "We intensify our practice until we make progress in the preceding step, practicing patiently without forcing the body or the breath."
When you are ready to start, it is good to try at least to be aware of -and if possible lightly engage- the perineum area - the base or gross level of Moola bandha, and bring the navel in & back against the lower spine – Uddiyana bandha. Bandhas are subtle, and with use only get more so, until they are merely energetic/psychic contractions. Jalandhara bandha is used in specific poses such as salamba sarvangasana (shoulderstand), in several cooling down poses, and in meditation/breathing techniques to help contain prana and protect the brain from the pressure that can arise in other pranayama, bandha and asana practice.
This article assumes the Bandhas are performed by a healthy individual. Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. The editorial content of this article should not be used as a substitute for professional health care or personal instruction. Talk to your doctor before starting any of the bandhas. In particular, without supervision by qualified yoga teacher, Bandhas should not be performed by people suffering from high or low blood pressure, heart conditions, stroke, hernia, stomach or intestinal, ulcer, and those recovering from any visceral ailment should avoid this practice. Pregnant women should not attempt this practice.
