Energy locks in yoga: bandhas

Bandhas in yoga are special muscle contractions that create energy locks in the body. They serve to protect against injuries and strains, engage the deep layers of muscles, and have a comprehensive effect on the organism. Among other things, bandhas tone the internal organs, support the normal functioning of the excretory system, strengthen the pelvic floor muscles, activate the parasympathetic nervous system, help relieve stress, harmonize the endocrine system, improve concentration ability, and direct life energy (prana) to the brain.

Bandhas are yogic techniques used to hold and redirect pranic and mental energy within the body. Their essence lies in the conscious contraction of specific muscle groups, leading to deep relaxation on both physical and mental levels, as well as stimulating and massaging the internal organs and muscles, influencing the energy and mental body. Thus, the flows of prana can be redirected or temporarily restricted, which affects the mental state and contributes to achieving calmness and receptiveness to higher levels of consciousness.

According to yogic texts, prana flows through special energy channels called nadis. When prana flows freely and harmoniously, a person is healthy and full of energy. However, stress, an unhealthy lifestyle, and other factors can cause blockages in these channels.

Swami Satyananda Saraswati, in his book "Mula-bandha: The Key to Mastery," emphasizes that bandhas are essential for practitioners to progress on the spiritual path, from worldly concerns to enlightenment, liberation, and creativity. The effects of their application manifest gradually, through the activation of energy concentrated in the spinal and brain centers.

Bandhas help direct and accumulate prana, preventing its dispersion. They create internal pressure that stimulates the upward movement of energy through the central energy channel — the sushumna-nadi. This movement of prana is considered the key to awakening the hidden energetic potential known as kundalini. The practice of bandhas strengthens the physical body, affecting the internal organs and systems, and calms the mind, promoting emotional stability. They are an integral part of complex pranayama and some asanas.

An interesting fact: in ancient yogic texts, bandhas are described as methods that allow the yogi to gain control over their body and mind, as well as achieve longevity.

Main types of bandhas and their execution

Let us consider three key types of bandhas: mula-bandha, uddiyana-bandha, and jalandhara-bandha.

1. Mula-bandha (root lock). For proper execution, it is necessary to contract the perineal muscles and lift the pelvic floor muscles. In asanas that require flexibility, this lock helps protect the pelvic area from overstretching, and in vertical poses, it provides overall stabilization. This lock is associated with the muladhara-chakra. It is important for strengthening the pelvic floor muscles and controlling excretory functions. A detailed description of mula-bandha can be found here. The practice of mula-bandha is often recommended as part of women's yoga to maintain reproductive health and strengthen muscles after childbirth.
2. Uddiyana-bandha (diaphragm lock). It is performed during breath retention after exhalation by pulling in the abdomen and simultaneously expanding the chest. In a simplified version, it is sufficient to simply pull in the abdomen without holding the breath. This lock affects the solar plexus area (manipura-chakra) and stimulates the organs of the abdominal cavity. Uddiyana-bandha helps improve digestion, strengthen the core muscles, and raise prana from the lower areas. You can learn more about uddiyana-bandha here. It is believed that uddiyana-bandha can help "lift" prolapsed abdominal organs due to the vacuum created.
3. Jalandhara-bandha (throat lock). The technique involves pressing the chin to the chest. This stabilizes the position of the neck and head, helping to avoid tension in the neck. This lock is associated with the vishuddha-chakra (throat center) and regulates the flow of prana in the head and neck area. Jalandhara-bandha helps to calm the mind, control the breath, and prevent excess pressure in the head during pranayama. Details about jalandhara-bandha here. Jalandhara-bandha is used to control the breath and stabilize energy flows in the neck and head area, which helps reduce stress and improve concentration.

Often these bandhas are performed separately, but in more advanced practices, they can be combined (maha-bandha - 'great lock'), enhancing the overall effect.

Regular and proper performance of bandhas brings numerous positive changes at both the physical and subtle levels.

• Regular practice of bandhas has a beneficial effect on various systems of the body: respiratory, cardiovascular, nervous, and endocrine.
• Improves digestion. Uddiyana-bandha massages the internal organs, stimulating peristalsis and enhancing digestion.
• Strengthening the core and pelvic floor muscles. Mula-bandha and uddiyana-bandha specifically target these important muscle groups, which is especially relevant for women (e.g., after childbirth) and men for prostate health.
• Increases overall energy levels. Bandhas help to accumulate and direct prana, which is felt as a surge of strength and vitality.
• Improves concentration and emotional stability. Bandhas are the foundation for mastering complex pranayama and meditative techniques.
• It helps control internal pressure in the pelvic and abdominal cavities, lungs, and skull, ensuring safety while performing asanas and promoting normal blood flow and lymphatic drainage.

The practice of bandhas may seem difficult for beginners, but when performed patiently and regularly, it becomes a powerful tool for self-development.

Bandhas are powerful tools in the arsenal of yogic practice, allowing work not only with the physical body but also with subtle energy flows. Mastery of mula-bandha, uddiyana-bandha and jalandhara-bandha requires time, patience, and awareness. It is important to remember that proper technique is crucial for achieving the desired effects and preventing possible mistakes in performing bandhas.

Try bandhas in practice and witness their positive effects through your own experience. Start by learning the basics of each bandha individually, gradually integrating them into your asana and pranayama practice. For best results, it is recommended to consult a qualified instructor. We wish you success in your yogic practice!