Bandha

Bandha means “lock,” and it controls the primal energy or life force (prana), directing it to the brain centers, the nadis (channels through which prana flows), and the chakras (energy centers). When engaged, they ultimately increase blood flow, regulating all internal systems.

Jalandhara Bandha- Throat Lock

‘Jal’ means throat, ‘Jalan’ means net, and ‘dharan’ means flow or stream. Therefore, Jalandhara controls the flow of energy through the nerves and vessels of the neck.  To find Jalandhara, inhale entirely, and when you exhale, bring your chin towards your chest as you lift the sternum towards the chin, which compresses the sinuses and main arteries of the neck, balancing the thyroid and regulating metabolism.

Uddiyana Bandha- Diaphragm Lock

‘Uddiyana’ means to fly or rise. It stimulates digestive juices, increases metabolism, engages the abdominal organs, and balances the adrenal system. It relieves stress, lethargy, and tension. To practice this, exhale while drawing the abdominal wall and organs back and upward to stimulate the digestive system.

Mula Bandha- Root Lock

This bandha allows for lifting from the pelvic floor and is a place of groundedness and stability. You can easily find this bandha by contracting the area between the anus and the testes. For women, contract the muscles at the bottom of the pelvic floor behind the cervix.

Maha Bandha- Putting it all together

Maha means great, and Maha Bandha combines all three bandhas. To practice this, start in a seated position, inhale fully through the nose, and exhale fully until you are empty. Then, without inhaling, engage the Mula Bandha, then Uddiyana Bandha, lift the chest, engaging Jalandhara Bandha. Hold there, then lift the head, inhale fully, and release the bandhas. Maha Bandha gives all the benefits of individual bandhas and regulates the entire endocrine system.

Contradictions

Caution should be taken when doing the bandhas when menstruating or pregnant.