Bandha
[BAHN-dah]Bandha
What is a bandha?
Bandha (Sanskrit: bandha, बन्ध) means "lock," "bind," or "seal" and refers to specific internal muscular contractions that "lock" and direct the flow of vital energy (prana) in the body. The three main bandhas are: Mula Bandha (root lock — contraction of the pelvic floor muscles), Uddiyana Bandha (abdominal lock — drawing the diaphragm inward and upward), and Jalandhara Bandha (throat lock — pressing the chin toward the chest). When all three are activated simultaneously, the result is Maha Bandha (the great lock). B.K.S. Iyengar described bandhas as subtle but powerful techniques that stabilize the body from within and deepen the effect of asanas and pranayama. They require patient mastery under the guidance of an experienced teacher.
Bandhas in Asana Practice
In asana practice, bandhas are applied more subtly than in pranayama. Mula bandha, for example, helps stabilize the pelvic area in standing poses, while uddiyana bandha supports the lower back in backbends. Iyengar taught that correct alignment of the body in asanas naturally activates the bandhas — they are not something to be "imposed" on a pose, but something that arises from correct practice. Beginners should focus first on alignment and allow the bandhas to develop gradually.
Frequently Asked Questions
Are bandhas dangerous for beginners?
They are not dangerous when learned gradually and correctly. Beginners should work with a qualified teacher and start with gentle activations without forcing.
How can I feel mula bandha?
Start with a gentle contraction of the pelvic floor muscles, as if stopping urination. With practice, you will recognize the subtler activation that lifts energy upward from the base of the spine.
Related Terms
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