Bandhas are specific energy locks or muscular contractions used in yoga and pranayama (breathing exercises). The term "bandha" comes from Sanskrit and translates to "lock" or "seal." The practice of bandhas involves engaging certain muscle groups to redirect and contain the flow of energy within the body.
There are three main bandhas commonly practiced in yoga:
Mula Bandha (Root Lock): Mula Bandha involves contracting the muscles of the pelvic floor, specifically the area between the anus and the genitals. It is often described as a lifting and drawing upward of the perineum. Mula Bandha is believed to help control and channel the energy associated with the root or base of the body, fostering stability, grounding, and energy conservation.
Uddiyana Bandha (Abdominal Lock): Uddiyana Bandha is performed by drawing the abdomen in and up toward the spine after a full exhalation. This action involves the contraction of the diaphragm, transverse abdominal muscles, and the lower ribcage area. Uddiyana Bandha is said to activate and strengthen the core, increase energy flow in the upper body, and stimulate the digestive system.
Jalandhara Bandha (Throat Lock): Jalandhara Bandha involves gently lowering the chin and bringing the throat slightly back while keeping the neck long and aligned. This bandha is usually practiced during breath retention, particularly in pranayama practices. Jalandhara Bandha is believed to regulate the flow of energy in the throat region, balance the thyroid gland, and stimulate the Vishuddhi (throat) chakra.
These bandhas are typically practiced in conjunction with specific breathing techniques, as they can help regulate and direct the flow of prana (life force energy) in the body. They are considered advanced practices and are often introduced after a solid foundation in asana (physical postures) and pranayama has been established.
It's important to learn and practice bandhas under the guidance of an experienced yoga teacher to ensure proper technique and understanding of their application.