Bandhas

A bandha may be defined as a particular action involving pressure or strain on the muscles. It is expected in Yoga to retain a firm pose in a bandha as it is retained in the asanas. The bandhas are to be studied mainly while studying pranayama but they also have their own individual effects. Bandha means to lock, hold or tighten and aims to lock and move prana in particular areas.


  • Jalandhara Bhandha’s
  • Mula Bandha​
  • Uddiyana Bandha​
The chin is to be pressed on the chest after contracting the throat. This bandha eliminates old age and death. The contracted veins in the throat ensure that the liquid from the skies is received here. Hence, the bandha has been appropriately known as Jalandhar Bandha, which means that it destroys any pain in the throat.

Benefits Of Practicing Jalandhara Bandha:

  1. This posture works the spinal cord. It enhances blood circulation, thereby improving the health of your spinal cord.
  2. It impacts the blood vessels that are located below the neck and reduces blood supply to the brain. This slows down body activities. With time and practice, you can slow down your heart rhythm and feel the stillness of body by trying this posture.
  3. It is said to improve thyroid functions.
  4. The posture can help improve your capacity to focus.
  5. It helps free the shoulders, and aligns the upper spine properly.
  6. You may be a little amazed, but performing this pose can help improve your looks! Trying it will help you get rid of double chin. There is no need to opt for costly plastic surgeries.
  7. This pose aids the Vishuddhi chakra, as per ancient wisdom. In turn, you become more efficient in expressing emotions and feelings.
  8. This yoga pose is particularly beneficial for people who need to strain their vocal cords (such as speakers and singers). It facilitates blood flow to the vocal cord.

Steps To Perform Jalandhara Bandha:

To perform Jalandhara Bandha, you need to get into Padmasana. Both the neck and head should be erect.
  1. Keep your palms on your knees (your knees should be stretched outwards).
  2. Then breathe out slowly.
  3. Now, inhale deeply and raise your chest.
  4. It is necessary to hold your breath for 10 seconds.
  5. Raise your chin without tilting the head as far as possible.
  6. Now, bend forward slowly and push your head and neck to the chest.
  7. Now, contract your neck and throat muscles at the same time.
  8. Lower your chin and place it on the jugular notch.
  9. Keep your chin down.
  10. Contract the throat and neck muscles and keep your back straightened.
  11. Look at the tip of your nose.
  12. Be in this position for some time.
  13. Raise your chin and neck to revert to the starting position.

DO'S:

Contract the throat. Contraction is similar to what is done in Ujjayi Pranayama . Slightly bend the neck forward but avoid excessive bending of neck. Check if you are doing it correctly by trying to talk. If you cannot talk then the bandha is correct and you are preventing the flow of air out of the body.

DON'T:

Contract so strongly that it is painful. This bandha should be relaxing and calming. Hold the air inside for too long, build up over tim
  • A Sanskrit term meaning “root lock,” mula bandha is the yogic practice of drawing the root chakra up and in. The root chakra is said to be located at the base of the torso, or the perineum, which is the area between your anus and genitals.
    Your pelvic floor muscles support your bladder, bowels, and womb. Weakening of these muscles due to age or childbirth can lead to urinary incontinence.

    Physically, mula bandha resembles a Kegel exercise. Kegels involve contracting the muscles at the center of the perineum and “lifting” the pelvic floor. One way to get the feel for this exercise is to practice stopping your urine mid-flow.
    Men can find it by contracting the area between the anus and the testes. For women – contract the muscles at the bottom of the pelvic floor behind the cervix. At first, the anal sphincter will also ‘lock up’, but over time and with practice you will learn to differentiate and hone in on the exact location of the root. And an easier way to find it? Here are three different suggestions:

    First: look at the tip of your noseyou will automatically feel the sensation of the Mula bandha taking hold. 

    Second: for women;if you’ve ever worried that you’ve leaked through during ‘that’ time of the month – the lifting sense you make is locking Mula in. The muscles you contract to hold in what is wanting to flow out is the Mula region.

    Third (though this may take a bit of imagination!):sit cross-legged and imagine you’re levitating! Instant Mula activation!

    Mula bandha also naturally comes into play during many day-to-day activities; climbing stairs, riding a bike, carrying shopping bags home. Engaging your Mula bandha during your yoga practice allows your energy to flow up, not down and out, making it grow manifold and leaving you with that ‘floaty’ feeling. You will be lighter on your limbs, lighter on your mat and lighter in yourself.

    Follow these steps to try mula bandha and maintain a strong, healthy pelvic floor.

    1. Sit comfortably on a chair or cushion. Relax your shoulders and jaw, and bring awareness to your breath.
    2. As you inhale, begin to contract and lift the muscles of your pelvic floor.
    3. While breathing slowly, draw your pelvic floor muscles up for a count of 5. It may help to imagine an elevator rising up one floor with each number.
    4. Hold this for up to 10 seconds. You can start off holding for 3 seconds, and then build up to 10 seconds over time with regular practice.
    5. Slowly exhale to a count of 5, lowering the pelvic floor with each count until you are completely relaxed.
    6. Practice for around 2 to 5 minutes, twice a day.

    Pelvic floor muscle training, which includes Kegel exercises, can help improve

    Trusted Source

    urinary incontinence. Since mula bandha closely resembles a Kegel, it may also help with bladder leakage. And since mula bandha is also a mindfulness practice, you may feel more calm as a result.
    Although it may feel overwhelming to add another item to your daily to-do list, this practice takes very little time. Try not to focus on how long it takes you to do this exercise. It’s more important that you practice mula bandha on a regular basis.
    So, take a comfortable seat, connect to your breath, and enjoy the ancient yogic practice of mula bandha

  • The chin is to be pressed on the chest after contracting the throat. This bandha eliminates old age and death. The contracted veins in the throat ensure that the liquid from the skies is received here. Hence, the bandha has been appropriately known as Jalandhar Bandha, which means that it destroys any pain in the throat.

    Benefits Of Practicing Jalandhara Bandha:

    1. This posture works the spinal cord. It enhances blood circulation, thereby improving the health of your spinal cord.
    2. It impacts the blood vessels that are located below the neck and reduces blood supply to the brain. This slows down body activities. With time and practice, you can slow down your heart rhythm and feel the stillness of body by trying this posture.
    3. It is said to improve thyroid functions.
    4. The posture can help improve your capacity to focus.
    5. It helps free the shoulders, and aligns the upper spine properly.
    6. You may be a little amazed, but performing this pose can help improve your looks! Trying it will help you get rid of double chin. There is no need to opt for costly plastic surgeries.
    7. This pose aids the Vishuddhi chakra, as per ancient wisdom. In turn, you become more efficient in expressing emotions and feelings.
    8. This yoga pose is particularly beneficial for people who need to strain their vocal cords (such as speakers and singers). It facilitates blood flow to the vocal cord.

    Steps To Perform Jalandhara Bandha:

    To perform Jalandhara Bandha, you need to get into Padmasana. Both the neck and head should be erect.

    1. Keep your palms on your knees (your knees should be stretched outwards).
    2. Then breathe out slowly.
    3. Now, inhale deeply and raise your chest.
    4. It is necessary to hold your breath for 10 seconds.
    5. Raise your chin without tilting the head as far as possible.
    6. Now, bend forward slowly and push your head and neck to the chest.
    7. Now, contract your neck and throat muscles at the same time.
    8. Lower your chin and place it on the jugular notch.
    9. Keep your chin down.
    10. Contract the throat and neck muscles and keep your back straightened.
    11. Look at the tip of your nose.
    12. Be in this position for some time.
    13. Raise your chin and neck to revert to the starting position.

    DO'S:

    Contract the throat. Contraction is similar to what is done in Ujjayi Pranayama . Slightly bend the neck forward but avoid excessive bending of neck. Check if you are doing it correctly by trying to talk. If you cannot talk then the bandha is correct and you are preventing the flow of air out of the body.

    DON'T:

    Contract so strongly that it is painful. This bandha should be relaxing and calming. Hold the air inside for too long, build up over tim