The Energetic Locks of Yoga
In yoga, a bandha is an internal “lock” or engagement that helps us direct breath and energy with more intention. Instead of letting energy leak outward through tension or misalignment, bandhas help us hold, contain, and guide that energy through the center of the body.
They shift your practice from simply doing the pose to actually feeling strong, supported, and connected within it.
When the bandhas are applied, they activate muscles and stimulate the organs and the glands in the respective region. For example, application of mula bandha activates the pelvic floor muscles and stimulates the reproductive organs. It tones them and improves functioning.
Bandhas also stimulate the chakras by locking the energy around them. As the prana is always moving the bandha increases this flow around the chakras. When chakras are stimulated, they spread the pranas more efficiently throughout the body. This results in physical and mental well-being.
As someone with Harrington rods in my spine, bandhas have been one of the most valuable tools in my yoga journey. I don’t rely on a perfectly bendy back to access strength — I rely on smart engagement from the inside out. These internal cues help me move safely and confidently… and that’s why I love teaching them.
Meet the Three Main Bandhas
1️⃣ Mula Bandha — Root Lock
- Location: Pelvic floor
- Action: A gentle lift upward from the base of the pelvis
- Benefits:
• Builds stability and balance
• Supports the spine and deep core
• Creates a grounded, steady foundation
This is your inner anchor.
2️⃣ Uddiyana Bandha — Abdominal Lock
- Location: Lower belly, behind the navel
- Action: Belly softly draws inward and upward
- Benefits:
• Protects the lower back
• Improves posture
• Helps you feel lighter and more “lifted” in movement
Think of it as your inner lift-off button.
3️⃣ Jalandhara Bandha — Throat Lock
- Location: Throat and upper chest
- Action: Chin gently bows toward the heart
- Benefits:
• Regulates breath in pranayama
• Encourages calm and focus
• Keeps energy flowing smoothly
A posture of presence and humility.
When They Work Together: Maha Bandha
All three locked at once = Maha Bandha, the “great lock.”
Traditionally used with breath retention, it’s considered a powerful way to channel prana up the spine
Want a to practice the Bandhas? I created an easy Bandhas Worksheet!
If you’d love a simple handout that explains each bandha with pictures and practice tips…
➡️ Follow me on Instagram or Facebook @MagnifyBodyAndMind and send me a DM
I’ll happily share my Easy Bandhas Guide with you!
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