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Bandhas Within Pranayama
Although the bandhas are not necessary in our yin yoga practice, they can be
powerful within our pranayama practice. Bandha means to bind, to hold cap-
tive, or to contract. They are locks, or energy seals, that help control, contain,
and harness prana, amping up the potency of yoga techniques.Mula: Root Lock
Mula bandha is activated by contracting the perineum, which causes the pelvic
floor to lift. Apana vayu (downward energy) is then rebounded up toward the
higher chakras. It produces a purifying heat within the body and rouses the
kundalini and helps to control sexual impulses, increases clarity, and decreases
the need for food and sleep.Uddiyana: Abdominal Lock
Uddiyana means to fly up. With this bandha, the abdominal muscles pull up and
in, facilitating a natural flow of upward energy. You engage this bandha after
mula to help capture the energy and continue to carry it up toward the chest.
This powerful bandha strengthens the diaphragm and respiratory muscles,
increasing the body’s ability to absorb oxygen. It also helps to increase assimi-
lation and elimination within the process of digestion. It is the most powerful
of all the bandhas.Jalandhara: Throat Lock
Jalandhara bandha is engaged by bringing the chin to the chest, causing the
throat to contract. It is said to alleviate throat disorders such as inflammation,
stuttering, and tonsillitis, and to improve the overall quality of the voice.I learned the use of bandhas in pranayama from one of my teachers, Srivatsa
Ramaswami, who was a long-term student of Krishnamacharya. He taught his
students to activate the bandhas during the retention of breath at the end of
the exhalation (bahya kumbhaka). The sequence is to first activate mula, then
uddiyana, and then jalandhara while holding the breath out. When all three
bandhas are engaged simultaneously, they are called the maha bandhas, the
great seals. Then, right before taking the next inhalation, release jalandhara,
then uddiyana, and then mula. After the retention, the bandhas release, and
the next inhalation has greater depth and power. It’s almost as if the bandhas
create a vacuum effect. During a pranayama practice, this technique causes
each cycle of the breath to become more and more powerful.