Understanding the Bandhas: Unlocking Inner Energy
In the practice of yoga, the physical postures we move through are only part of the journey. Beneath the surface lies a deeper energetic experience, one that can transform how we feel from the inside out. The Bandhas, often called “energy locks,” are powerful tools that help us harness and guide the flow of prana, or life force, throughout the body.
When we learn to engage the Bandhas with awareness, our practice becomes lighter, more stable, and more connected. The body feels supported from within, and the mind becomes steady and calm.
What Are the Bandhas?
The word Bandha comes from Sanskrit, meaning “to bind” or “to lock.” In yoga, this refers to the subtle engagement of certain muscles to direct energy through the body’s central channel. Instead of holding tension, Bandhas create energetic containment, allowing prana to move efficiently and powerfully.
There are three main Bandhas traditionally taught in yoga practice:
1. Mula Bandha — The Root Lock
Mula Bandha is located at the base of the spine, near the pelvic floor. Activating this Bandha draws energy upward and helps us feel grounded yet uplifted.
To find it, gently contract the muscles of the pelvic floor, as if you were stopping the flow of urine. The engagement is subtle and steady, not forceful.
Practicing Mula Bandha helps create stability in standing poses and builds a sense of inner strength and confidence. It also supports the spine and enhances focus in meditation.
2. Uddiyana Bandha — The Abdominal Lock
Uddiyana Bandha means “to fly upward,” and it lives in the belly area just above the navel. This Bandha lifts energy from the lower body toward the heart and lungs, energizing the entire system.
To engage it, draw the lower belly in and up toward the spine while maintaining a soft breath. In more advanced pranayama practices, it is done on an exhale retention, but during asana practice, it is engaged lightly to support the core and protect the lower back.
Uddiyana Bandha creates lightness, improves posture, and strengthens our connection to the breath.
3. Jalandhara Bandha — The Throat Lock
Jalandhara Bandha is found at the throat, where the chin gently tucks toward the chest. This lock regulates the flow of energy between the heart and the head, creating a calm and balanced mind.
It is most often used during pranayama and meditation, especially when holding the breath. Practicing Jalandhara Bandha can help reduce mental restlessness and deepen inner focus.
Maha Bandha — The Great Lock
When all three Bandhas are engaged together, it is called Maha Bandha, the Great Lock. This advanced practice integrates the root, belly, and throat locks, creating a full energetic circuit within the body. Maha Bandha is said to awaken deep states of meditation and balance the body’s subtle energies.
Bringing Bandha Awareness into Your Practice
You do not need to master the Bandhas all at once. Begin with gentle awareness. Notice the sensations in your pelvic floor or lower belly as you move through poses. Over time, these subtle activations will begin to feel natural, helping you move with more grace and inner strength.
Using the Bandhas in your yoga practice refines both physical alignment and energetic flow. They remind us that yoga is more than movement — it is the art of connecting body, mind, and breath in harmony.
In your next practice, invite curiosity into these inner locks. Notice how engaging your core or lifting gently through the pelvic floor can change the entire feeling of a pose. Through mindful exploration, the Bandhas can become powerful guides on your journey toward balance, energy, and awareness.
