Ecstatic Yoga 200 YTT Workbook

EY Bandhas

​

Bandhas are called energy seals or energy locks because by engaging the bandhas we seal in or lock in the pranic energy within the body. When we lock or seal the bandha prana and life force within the body is prevented from leaking out of the body at the areas of the bandhas. Bandhas can also move and direct energy flow when used in hatha, prana, kriya and tantra practices.

Because yoga is mastering our energy, building, and moving energy and prana within the body for optimal health of body, mind and spirit engaging the bandhas can be a powerful addition to your yoga practice

Bandhas can be engaged and prana sealed during asana, pranayama, meditation and kriya practices. When using bandhas in our yoga practices we gain increased benefit energetically for mind, body and spirit. This is due to building and directing prana, or life force energy in the body, while also preventing prana from leaking out of the body.

There are three main bandhas and the fourth is a combination of all three bandhas.

​

Main Bandhas:

​

-Mula Bandha, root lock; lift and engage pelvic floor

-Uddiyana Bandha, diaphragm lock; lift and engage the naval

-Jalandhara Bandha, throat lock; tongue on roof of mouth, chin in gently

 

Combining all three bandhas:

​

-Maha Bandha, engaging all three locks at the same time.

 

Mula Bandha; Root Lock

​

Engaging mula bandha invites an upward flow of energy or prana creating a lightness in your body and energy field. When engaging mula bandha during yoga, whether asana, pranayama, meditation or kriya practices can amplify the pranic benefits of the yoga practice.

Mula bandha is a gentle engagement of the pelvic floor and a upward lift of the pelvic floor. It is not clenching but a gentle engagement and lift. When the mula bandha is engaged it will prevent the prana in the body from moving downward and out the root chakra. It also helps direct the prana upward and into the naval center.

​

To engage the mula bandha is different for men and women. For women engaging and lifting the pelvic floor behind the cervix.  Many women practice keagals, this is a bit different in engagement, however we are engaging the same area of the pelvic floor. The difference is with kegals we clench the pelvic floor and may pump by engaging and releasing quickly.

With engagement of the mula bandha it is a gentle engagement and lift of the pelvic floor that is held while practicing yoga. At first you may feel the sphincter muscle also engage, it may take some practice to only engage the pelvic floor without also engaging the sphincter muscle.

​

For women one way to sense the root lock engagement is when you are menstruating and feel the flow leaking, when you engage to prevent leaking you are engaging your mula bandha. Also, when engaging the pelvic floor to prevent urination we engage the root lock.

​

For men we engage the area between the anis and testes. Also with men when stopping urination you engage the mula bandha.

 

We all engage the mula bandha to some degree during ordinary life activities like lifting heavy items or climbing stairs.  

 

Uddiyana Bandha; Diaphragm Lock

​

Uddiyana means to rise up… and that is the invitation of prana flow… upward. It is also what we do physically by lifting the abdominal organs upward.  Engaging uddiyana along with Engaging mula bandha invites a stronger upward flow of prana than engaging each bandha alone. Uddiyana bandha assists mula bandha in moving energy upwards as well as seal in the prana. Uddiyana bandha can be done in two ways; gentle naval engagement and lift or with more force by actively bringing the naval area in towards the spine and lifting the naval area and organs up toward the diaphragm.

Gentle engagement; a gentle activation of the naval area will allow the breath to continue to flow, even allow the belly to expand during inhale. It is simply keeping the abdominal area active rather than lax.

​

Full engagement; invites a more forceful engagement of the lower abdomen and organs in and upward. Feeling the organs coming in toward the spine and up toward the diaphram almost in a suction, as if you are posing for a picture and trying to make your waist slim. Often done while bending forward on an exhale or false inhale. Full engagement is never done during inhalation.

​

Benefits of uddiyana bandha are rising the prana upward in the body, massaging internal organs, massage for internal back muscles, activates abdominal muscles, improves digestion and can help with stomach and digestive problems.

 

Jalandhara Bandha; Throat Lock

​

We engage the Jalandhara bandha by bringing the chin gently inward toward the neck while bringing the tongue onto the roof of the mouth. This locks the energy at the neck area, preventing energy from moving upward past the neck muscles, nerves and vessels.

​

To engage gently pull the neck back toward the neck and engage the muscles and feel them gently tighten, simultaneously bring the tongue to rest on the roof of the mouth.

​

In partnership with mula bandha it can create heat in the body and energize the spinal column. With Jalandhara sealing the energy from moving upward and mula sealing of the energy from moving downward a powerful energy field is created sealing the upper and lower area’s of the spinal column.

Benefits of engaging janandhara bandha are a healthier more balanced thyroid and metabolism, reduces stress and invites relaxation.

 

Maha Bandha, engaging all three bandhas together

​

Often maha is used in pranayama and kriya practices, yet with practice and mastery they can also be used in asana. There are a variety of ways to play with maha bandha in yoga practices. A powerful kriya maha practice is to engage mula bandha first, exhale into jalandara bandha, then bend slightly forward while holding the exhale and engage uddiyana bandha.

 

Benefits of engaging the bandhas in yoga practices include:

​

-Purify energy systems

-Remove and clear energy blockages

-Activate brain & nerves and balance brain chemistry

-Activate the nadi’s, prana vayus and chakra energy systems

-Harmonize and balance all systems of the body

-After bandhas are engaged a fresh flow of blood floods the body renewing organs and overall blood flow.

-Regulates hormonal, digestive and metabolic systems

-Improves focus and concentration

-Calms the mind

Contraindications for using bandhas:

-When activating a full or forceful engagement of uddiyana bandha it is recommended not to actively inhale.

-Engaging mula bandha is not advised while menstrating.

 

We will dive deeper into bandhas in the EY 300 course, and the many ways they can be used in kriya, asana, pranayama and meditation practices to direct, stabilize and seal energy in the body.