YogaLondon: The Three Bandhas

The Significance of the Moon to Yoga		Close

If you are familiar with ashtanga yoga, you've probably been cautioned against practicing yoga at the time of a full or new moon.

This has little to do with the popular notion of higher incidences of accidents and birthings during full moons, but more to do with our internal energies at these times.

A full moon is the product of the sun and moon at opposite ends of each other, and the earth fixed between. This positioning causes both the sun and moon to gravitate to the earth, resulting in the pulling of tides in bodies of water. Alternately, a new moon occurs when both the sun and moon are in conjunction.

More about the significance of the Moon to Yoga

Yoga Alliance Certified Teacher Training March and April 2012
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The Three Bandhas
YogaLondon on 30 September, 2010 |

“Jalandhara Bandha, Uddiyana Bandha and Moola Bandha are situated respectively, in the throat, abdomen and perineum. If their duration can be increased then where is the fear of death?”
Yogataravali (Sutra 5, Sri Adi Shankaracharya)

The Sanskrit word ‘Bandha’ means to lock, bind or tighten. Bandha is therefore an action; a method of redirecting and guiding energy through the body.

It is useful to think of the bandhas as valves rather than locks (like in veins), ensuring the flow of energy is directed in the right way. The bandhas are one of the

There are three individual bandhas:

1. Jalandhara Bandha – Stops upward moving energy (known as Prana) escaping from the upper body

2. Uddiyana Bandha – Moves energy upwards through the body

3. Mula Bandha – Stops downward moving energy (known as Apana) escaping from the lower body and redirects it upwards.

There is a fourth bandha called Maha Bandha, which is a combination of all three bandhas performed at the same time. Just like a dam in a river, the use of maha bandha builds up energy. It is when you release Maha Bandha that the energy flows.

The Hatha Yoga Pradapika states, “For one who practices maha mudra, there is nothing wholesome or unwholesome. Anything can be consumed; even the deadliest of poisons is digested like nectar.” (Chaper 3, Verse 16).

Mula Bandha - Root Lock

“By contracting the perineum the downward moving Apana Vayu is forced to go upwards. Yogis call this Moola bandha.”
- The Hatha Yoga Pradapika

The action of mula bandha is a contraction of the space between the genitals and the anus. It is not a contraction of the whole pelvic floor, nor should it involve any contraction of the anus itself.

During an asana class mula bandha may be perform constantly, or increased with each exhale. It may also be held in constant contraction when there is a need for a sense of lift (during balances) or flight (during jumps).

Mula bandha is a great tool for being present in your practice. It cannot be performed unconsciously. As soon as your mind wanders you loose mula bandha.

By using mula bandha you automatically activate uddiyana bandha in lower abdomen, which keeps the abs taut and the breath in the ribcage.

Use in Asana:
Every time you breathe out in the yoga class you lift mula bandha. It is especially useful to use mula bandha during the seated poses as it stops energy dissipating down into the floor. Janu Sirsasana B works directly on mula bandha.

Benefits:
The use of mula bandha regulates the uro-genital and excretory systems. It relieves constipation and piles, can minimise depression, and aids sexual restraint (bramacharya).

Contraindications:
The use of mula bandha can cause hyperactivity

Uddiyana Bandha - Abdominal/upward flying lock

This practice is known as the ‘upward flying bandha’ as it redirects energy upwards. In the full physical practice the abdominal muscles, organs and diaphragm are pulled inwards and upwards. This action is performed along with complete exhale retention and jalandhara bandha. In this way the abdominal pressure allows the belly to become complete concave.

During asana class a subtler version of uddiyana bandha is used. There is still a sense of lift and of drawing the lower abdomen inwards, however the breath should not be held. The diaphragm and ribcage should be allowed to move freely with the breath while the lower abdomen remains still.

Use in Asana:
This bandha is widely used throughout an asana class. It is especially useful during balance poses, inversions (including partial inversions such as downward dog) and when moving through a vinyasa.

Benefits:
Uddiyana bandha can relieve stomach disorders such as constipation and indigestion. By performing this bandha you remove fatigue and reduce tension in the body. There is also an improvement of circulation.

Contraindications:
This bandha should not be practiced during pregnancy. Conditions such as high blood pressure, heart disease, stomach ulcers, glaucoma and hernia can be exacerbated through use of uddiyana bandha.

Jalandhara Bandha - Throat lock

This bandha is performed by drawing the chin and chest together. It is important to think of moving the chin and chest towards each other, rather than just dropping the head down. The chin should be in line with the centre of the chest. This bandha is performed with breath retention (either internal or external) and can be held as long as the practitioner can comfortably hold their breath.

Use in Asana:
Jalandhara bandha is more often used during pranayama exercises than in asana class. It does appear spontaneously during shoulderstand and dandasana (in the form of maha mudra). Traditionally it is also used in every seated forward fold.

Benefits:
Jalandhara bandha regulates the circulatory and respiratory systems. Stress, anger and anxiety are greatly reduced and both the thyroid and metabolism are balanced.

Contraindications:
People with high blood pressure, vertigo, heart disease or cervical spondylosis ('wear and tear' of the vertebrae in the neck) should not practice Jalandhara bandha.