At the end of an exhale, the breath stops. The pelvic floor lifts, very slightly. The belly draws back towards the spine. The chin lowers. For a moment the body is a closed vessel, quiet and full. Then you release, and something rises. In yoga, this gesture of holding has a name: bandha.
The Sanskrit word bandha means lock, bond or binding. In hatha yoga, bandhas are muscular and energetic locks used to direct the flow of prāṇa, the life force, inside the body. The Haṭha Yoga Pradīpikā (15th century) describes them in its third chapter, together with the mudras: in this text, the bandhas are part of the great "seals" of the practice.
A comparison often used by teachers: a bandha works like a valve. By closing a passage for a few breaths, the energy is gathered, then released in a new direction when the lock opens.
The four main bandhas
1. Mūla Bandha: the root lock
Mūla means root. Mula Bandha is located at the base of the spine, at the level of the perineum. It is engaged by gently contracting and lifting the pelvic floor, as if drawing the centre of the pelvis upwards. In the tradition, it is associated with stability and grounding, and with the energy of the first chakra (Mūlādhāra). In Kundalini yoga, the root lock (Mul Bandh) is applied at the end of many exercises: the anus, the sex organs and the navel point are drawn in and up together.
2. Uḍḍīyāna Bandha: the abdominal lock
Uḍḍīyāna means "flying upwards". After a complete exhale, with the breath held out, the abdomen is drawn in and up under the ribcage, creating a hollow below the diaphragm. In its full form, it is practised on an empty stomach, standing with hands on the thighs or seated. In the tradition it is associated with lightness and with the fire of the navel centre. In dynamic asana practice, many teachers speak of a much lighter engagement: the lower belly gently drawn in, with the breath flowing normally.
3. Jālandhara Bandha: the throat lock
Jāla means net, dhara means holding. Seated, the sternum lifts towards the chin and the chin lowers towards the sternum, lengthening the back of the neck. It is traditionally held during breath retention. In Kundalini yoga, a gentle form of the neck lock (Jalandhar Bandh) is kept during most seated meditations: the chin slightly drawn back, the neck in line with the spine.
4. Mahā Bandha: the great lock
Mahā means great. Maha Bandha combines the three locks at once, usually on an exhale retention. It is considered an advanced practice. In the tradition, it is described as a moment of integration and stillness, when all the energy of the body is gathered.
How to start practising the bandhas
- Begin with Mula Bandha alone. Sit comfortably. On an exhale, gently lift the pelvic floor. Hold for a few breaths, then release completely. Repeat five times.
- Learn Jalandhara Bandha seated, without strain on the neck, before combining it with breath retention.
- Practise Uddiyana Bandha on an empty stomach, ideally in the morning, and preferably with a teacher the first few times.
- Never force a retention. If you feel dizzy, short of breath or tense, release and breathe normally.
- Release each lock before moving on to another posture or ending the practice.
The bandhas are closely linked with breathing. In Kundalini yoga, a round of Breath of Fire often ends with an inhale, a short retention and the root lock. You will find other breathing techniques in our guide to pranayama, and an introduction to the subtle body in unlock your inner potential with Kundalini yoga.
Precautions
Breath retention and the abdominal lock are not suitable for everyone. Avoid Uddiyana Bandha, Maha Bandha and long retentions if you are pregnant, during menstruation, or if you have high blood pressure, a heart condition, a hernia, a stomach ulcer or recent abdominal surgery. If you have a health condition or take medication, ask your doctor and practise with a qualified teacher.
To go further: classic references
- Haṭha Yoga Pradīpikā, Svātmārāma (15th century), chapter 3: the classic source on bandhas and mudras.
- Asana Pranayama Mudra Bandha, Swami Satyananda Saraswati (Bihar School of Yoga): a detailed practical manual.
- Light on Pranayama, B.K.S. Iyengar: the bandhas in the context of breathing.
- Yoga Anatomy, Leslie Kaminoff and Amy Matthews: an anatomical view of the breath and the bandhas.
Frequently asked questions
Can beginners practise the bandhas?
Yes, starting with a gentle Mula Bandha and a light Jalandhara Bandha without breath retention. Uddiyana Bandha and Maha Bandha are best learned with a teacher.
What is the difference between a bandha and a mudra?
A bandha is a lock: an inner contraction that holds the energy in a region of the body. A mudra is a seal or gesture, often of the hands. In the Haṭha Yoga Pradīpikā, the bandhas are counted among the mudras.
Should I hold Mula Bandha throughout my practice?
Some schools, such as Ashtanga, teach a light and continuous engagement. Others apply it only at specific moments. In every case, it should stay subtle and never create tension in the jaw or the breath.
When should I avoid the bandhas?
Avoid the abdominal lock and breath retention during pregnancy, menstruation, and in case of high blood pressure, heart problems, hernia or recent surgery. When in doubt, ask your doctor.
Hold. Gather. Let go. The energy knows the way up.
