What are the bandhas?

"Bandhas" are energy locks or muscular contractions in yoga practice that help to channel and control the flow of prana (life force energy) throughout the body. There are three main bandhas commonly used in yoga: Mula Bandha (Root Lock), Uddiyana Bandha (Abdominal Lock), and Jalandhara Bandha (Throat Lock). Each bandha serves a specific purpose and is practiced in conjunction with yogic breathing (pranayama) and yoga poses (asanas) to enhance the benefits of the practice.

1. Mula Bandha (Root Lock): This lock is located at the base of the pelvis, specifically the perineum between the anus and genitals. To engage Mula Bandha, you gently lift and squeeze the muscles of the pelvic floor upward, my favorite way to think about this action is as if you are trying to stop the flow of urine. Mula Bandha helps to stimulate the root chakra (Muladhara) and promotes stability, grounding, and energy flow throughout the lower body.

2. Uddiyana Bandha (Abdominal Lock): Uddiyana Bandha involves pulling the abdominal muscles in and up toward the spine while lightly lifting and slightly hollowing the lower belly. This lock is typically practiced during the exhalation phase of pranayama or in certain yoga poses such as forward bends. Uddiyana Bandha helps to massage the abdominal organs, stimulate digestion, and create space in the torso for deeper breathing.

3. Jalandhara Bandha (Throat Lock): Jalandhara Bandha is performed by gently lowering the chin towards the chest while lengthening the back of the neck. This lock is often used in conjunction with specific breathing techniques, such as in the practice of ujjayi pranayama (victorious breath). Jalandhara Bandha helps to regulate the flow of prana in the throat region, stimulate the thyroid gland, and encourage relaxation and concentration.

Practicing bandhas can enhance the physical, energetic, and mental benefits of your yoga practice. However, it's essential to approach them with mindfulness and sensitivity to your body's limitations. It's advisable to learn bandhas under the guidance of an experienced yoga teacher who can provide personalized instruction and ensure that you're practicing safely and effectively.