In yoga classes or training, you have probably heard about the bandhas, also known as internal energy locks. Many yoga teachers regularly use the phrase ‘activate your bandhas’ in their instructions, but these are rarely explained further.
Traditional yogic texts such as the Hatha Yoga Pradipika describe bandhas as important practices used to support breath control and internal awareness. Remember, we must develop this practice with patience and proper guidance.
Read on to understand what the 4 main bandhas are in yoga, their benefits, and how to properly activate them in your practice.
What Are Bandhas?
Bandha in Sanskrit means “lock”. The purpose of a bandha is to ‘lock’ the energy flow in a specific part of the body temporarily. However, we can also address Bandhas as subtle internal engagements in yoga used to regulate the breath, support posture, and direct awareness within the body. While they are primarily described as “locks,” their application is less about force and more about controlled, mindful activation.
On a physical level, a bandha is created when the sphincter and specific muscles in relation to it are contracted. A sphincter is a ring-shaped muscle within the body that relaxes or tightens. This action opens or closes a passage in the body. An example would be within the digestive system where a sphincter regulates the passage of food from the esophagus to the stomach, through the intestines and out the anus. There are over sixty sphincters in the human body.
There are six sphincters in the digestive system. Three of these six sphincters can be contracted to create the bandhas or energy locks:
- Anal sphincter = Mula Bandha
- Sphincter of oddi = Uddiyana Bandha
- Upper esophageal sphincter = Jalandhara Bandha
The combination of these three individual locks forms the fourth bandha, Maha Bandha, also referred to as ‘the great lock.’
In practice, many beginners find bandhas difficult to identify at first. It is common to engage surrounding muscles, such as tightening the abdomen or shoulders, instead of isolating the intended area. With regular practice and guided awareness, this control gradually becomes more refined and subtle.
What Research Suggests About Bandhas
Scientific research on bandhas (specific internal locks used in yoga) is still very limited, as these practices are subtle and are often studied within the broader context of yoga and pranayama (yogic breathing exercises). However, emerging evidence on breath control, intra-abdominal pressure (the pressure within the abdomen), and autonomic regulation (the control of involuntary bodily functions) offers valuable insights into how bandhas may influence the body.
Influence on the Autonomic Nervous System
Studies on pranayama, which are yogic breathing exercises, have already shown that slow, regulated breathing can enhance parasympathetic activity, the branch of the nervous system associated with relaxation and recovery.
When you apply bandhas (internal locks) with breath awareness, they may support this shift, helping regulate stress responses and improving overall nervous system balance.
Potential Role in Blood Pressure Regulation
Some research on yogic breathing suggests improvements in cardiovascular parameters, including a significant reduction in hypertension symptoms.
Uddiyana Bandha, which involves controlled abdominal contraction and pressure changes, may improve circulation and vagal tone when you practice correctly. While studies on Uddiyana Bandha alone haven't evolved much, its integration with pranayama may improve blood pressure management over time.
Effects on Core Stability and Internal Pressure
Research on intra-abdominal pressure (pressure inside the abdominal cavity) and core stabilization shows that controlled engagement of the abdominal and pelvic floor muscles (at the base of the pelvis) gradually improves spinal stability and posture.
Hormonal and Digestive Support
Preliminary observations from yoga-based interventions suggest that practices involving abdominal compression (squeezing of the abdominal area) and release may stimulate digestive organs and support metabolic function (the body’s process of breaking down food for energy).
While more targeted studies are needed, rhythmic pressure changes induced by practices such as Uddiyana Bandha may affect digestive efficiency and organ function.
What Happens When You Hold a Bandha?
Bandhas in Pranayama
You may be wondering why bandhas are used in the first place. Traditionally bandhas are meant to manipulate prana, life force, within the astral (energy) body. As the physical and astral body are linked and we are more used to manipulating our physical body, we use muscle contractions to create both a physical and energetic lock.
So, bandhas are a way to lock energy and of manipulating prana life force.
Prana governs inhaling and exhaling, thereby giving energy to all physical and mental activity. The correct way to manipulate prana is through the breath. This is what happens in advanced pranayama techniques. Pranayama can literally be translated as the expansion of life force. Breath control, retention, and locks are utilized to manipulate the prana and our body’s ability to retain more prana.
As our ability to retain more life force increases, so does our holistic health and vitality. However, remember that proper (advanced) pranayama should be only practiced in a controlled way with the right intentions and under the guidance of an experienced teacher.
Read more: What is the Difference Between Pranayama and Breathing Exercises?
Bandhas in Yoga Asana Practice
Bandhas have a physical aspect and an energetic aspect. Even though bandhas were traditionally practiced for their energetic benefits, the muscular activation they promote can be useful in asana practice.
Before we understand how the principles of bandhas can be useful in asana practice, there is one important point that we can’t skip: You can’t apply bandhas when you move and breathe!
Therefore, technically, it’s impossible to apply bandhas in asana practice.
Activating certain sphincter muscles during asanas or movements gives better control and stability but that is actually just an activation of the muscle and not the application of bandhas.
A better way to refer to this activation (if we must use the word bandha) is to call it a ‘functional bandha’.
Find Out: How to Unblock Chakras: Beginner’s Guide to Chakra Meditation & Affirmations
How to Practice the 4 Bandhas
These internal locks might uncomfortable in the beginning so it will take some practice to get used to. Before getting started, find a steady and comfortable sitting position with your spine elongated.
1. Mula Bandha
We practice Mula Bandha with internal or external breath retention. In a comfortable seated position with your mind calm, follow these simple steps to master the Mula Bandha using internal retention:
- Feel supported first; seated and comfortable.
- Imagine you have to urinate and have a bowel movement but you cannot at this moment. The effort of holding in your urine and stool automatically engages your pelvic floor muscles.
- Feel that sensation and get comfortable with activating those muscles.
- To begin the bandha, inhale for 4 counts and hold the muscles for 8 to 12 counts.
- Release the pelvic floor and exhale.
Cautions for the Mula Bandha:
- It is important to remember that you should not overuse or over-contract the pelvic floor muscles. A gentle squeeze is enough.
- Your upper body should be relaxed and steady.
2. Uddiyana Bandha
The Uddiyana Bandha can be practiced in either a sitting or a standing position. While standing, place your hands firmly on the thighs, keep the legs apart, and bend your trunk slightly forward. From a seated position:
- Feel supported first; seated and comfortable.
- Empty the lungs and belly by controlled exhalation. Breathe out till there is no air left in your belly.
- When the lungs and belly are completely empty, suck the navel in and up. Imagine you are sucking up noodles through your lips. By doing this, the diaphragm rises naturally into the thoracic cavity and the abdomen rests against the back of the body, high in the thoracic cavity.
- Now hold your breath and the abdomen gently for 8 to 12 counts.
- Release the abdomen and breathe naturally.
Cautions for Uddiyana Bandha:
- This bandha must be practiced on an empty stomach.
- Remember that during the retention of this lock you are not breathing; you are practicing the external retention technique, Bahaya Kumbhak (holding the breath out of the body).
- Do not attempt to hold your breath in this position longer than you can do so comfortably without inhaling. It is common to cough a bit.
- Note this bandha can only be applied with external retention. It is not possible to perform this bandha after inhaling (internal retention).
3. Jalandhara Bandha
To practice Jalandhara Bandha with internal retention:
- Feel supported first; seated and comfortable.
- Inhale to fill the lungs to about two-thirds full and retain the breath.
- Drop the chin to the chest while lifting the sternum toward the chin and then exhale.
- If you swallow your saliva, this helps to feel into the bandha.
- Inhale for 4 counts with the tongue flat against the roof of the mouth.
- Release the breath and bring the chin to the original position.
- Exhale and release the bandha.
4. Maha Bandha
When all three locks are applied in external retention it is called Maha Bandha. This is a very powerful lock and should be practiced only when comfortable with the above three locks.
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Benefits of Bandhas
Physical Benefits
Stimulates Organs & Muscle Tissue
When the bandhas are applied they activate muscle tissue and stimulate the organs and the glands of the respective region. For example, the application of Mula Bandha activates the pelvic floor muscles. This tones them and improves their functioning. A scientific study conducted in 2017 with 50 women suffering from symptomatic mild pelvic organ prolapse has shown that a regular practice of Mula Bandha during a three-month period helped reduce the severity of symptoms and improve quality of life in patients with a mild degree of prolapse.
Strengthens the Pelvic Floor
Mula means base, foundation. Imagine a diamond shape made up of anus, genitals, and perineum. These muscles are part of the pelvic floor. When these muscles are activated, there is a lifting action.
Pelvic floor muscles are the support system of the internal organs. The pelvic floor muscles together with the respiratory diaphragm above, create the bottom and top of our abdominal cavity. A term often used in yoga is the perineum. However, the muscles of the perineum form the most superficial layer and do not contribute to stabilizing the pelvic floor. The muscle group doing so is the levator ani group, which means "elevators of the anus".
When we engage the levator ani group, the contraction is not limited to the pelvic floor muscles. There is also a corresponding contraction in the lower abdomen. It also helps to stabilize the SI joint and the spine. Therefore, activating the pelvic floor is useful to create more stability and control and is often referred to as "activating Muladhara Bandha".
Engages the Core & Improves Balance
Uddiyana means “flying up.” There is a lift of the diaphragm and strong activation of deeply seated abdominal muscles.
The muscular activation of moving the belly button toward the spine and upward toward the rib cage (as is the action of Uddiyana Bandha) triggers the activation of our psoas. The psoas in turn is a muscle that helps us control our center of gravity.
Now if we think about lifting the legs up into a headstand with control or hopping into a handstand with control, we can observe a similar (yet less pronounced) activation in our abdominals. Especially in Ashtanga Vinyasa-based classes, you might often hear the cue ‘engage Uddiyana bandha’ for moving your body in space with lightness and control.
Energetic Benefits
Bandhas also stimulate the chakras by locking the energy around them. When this happens, prana circulates more efficiently throughout the body. Prana, or life force energy, is vital energy which we need to carry out life activities like digestion, blood circulation, and movement. Therefore, when prana flows properly, it improves the function, regeneration, and healing of the bodily systems which is essential for our physical and mental well-being.
Read more: A Complete Guide to the Seven Chakras
Who Should Avoid Bandhas?
Even though they are very beneficial, in some cases, bandhas can aggravate your condition or illness. You should not attempt to apply the bandhas if:
- You are pregnant
- You have blood pressure disorders
- You have any sort of abdomen illness or condition
- You have intestinal disorders or hernia
- You suffer from any heart disease
- You suffer from anxiety or panic attacks
Common Misconceptions About the Bandhas
Anyone Can Practice Bandhas
To apply bandhas you need a certain amount of mental and physical control. Traditionally bandhas were only taught to students with good regular practice.
Bandhas Can Do No Harm
Like any other exercise when not done properly, bandhas can also give adverse effects. There they should be learned and practiced under the proper supervision of a competent teacher.
You Need to Use Force to Apply Bandhas
Actually, once you understand bandhas become very subtle and gentle. You should not feel any extra stress when applying them. If you are using too much force and extra muscle contraction, chances are that you are doing them incorrectly.
Also See: Complete Guide to Mudras: Benefits and Use in Yoga, Meditation & Chakra Balancing
Essential Safety Guidelines for Bandha Practice
Bandhas are calming yet powerful internal locks. While they may appear simple from the outside, their effects go much deeper than mere muscular engagement. When practiced without awareness or proper preparation, they can create unnecessary strain instead of support. Follow the safety guidelines below to practice Bandhas more safely and effectively.
Learn the Technique Before Applying Intensity
Each Bandha: Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha requires precise coordination between your breath, muscle engagement, and awareness. While practicing these Bandhas, it's best to avoid forcing the contraction. Instead, begin by understanding the location and function of each lock. Practicing under an expert’s guidance, especially in the early stages, helps you prevent misapplication.
Never Force the Breath
Bandhas are closely linked to pranayama. However, I have seen many of my students holding their breath too aggressively or applying bandhas with tension. This can disturb the natural breathing rhythm. Start with gentle breath retention (or no retention at all) and allow the bandhas to develop gradually alongside your breath control.
Avoid Over-Engagement
A common mistake most people make here is putting too much effort into it. Bandhas are not about gripping or tightening excessively. Over-engagement can create discomfort in your abdomen, throat, or pelvic area, leading to fatigue.
Think of them as subtle activations (gentle muscle engagements), not forceful contractions.
Be Mindful of Your Physical Conditions
As I mentioned, certain conditions require extra caution or complete avoidance of bandha practice:
- High blood pressure
- Heart conditions
- Pregnancy
- Recent abdominal surgery
- Hernia or pelvic floor dysfunction
In such cases, it is important to consult a qualified Yoga teacher or healthcare professional before practicing.
Practice on an Empty Stomach
Always practice these Bandhas on an empty stomach. I have seen many of my students experiencing pressure in their abdominal area. To address the discomfort, I realized they were coming to the practice right after a heavy meal. Especially for Uddiyana Bandha, practicing on a full stomach can cause discomfort or pressure in the abdominal region. Ideally, you should practice bandhas at least 3–4 hours after a meal.
Integrate Gradually Into Your Practice
Do not rush to apply all three bandhas together. Begin with individual awareness and gradually integrate it into asana or pranayama. Over time, they will start to support posture and stabilize your breath.
Stop if You Feel Discomfort
Bandha practice should create a sense of internal lift and stability, not pain, dizziness, or strain. If you experience discomfort, release the engagement and return to normal breathing. This is a sign that your practice requires some adjustments.
See: Inside Your Inner Energy System: How to Map the Nadis in Yoga
Final Thought
When performed correctly, bandhas can use prana and chakras to benefit the body and mind. This makes bandhas a useful tool for achieving optimal health and vitality. There are physical and energetic aspects to bandhas, so it is very important that they be practiced under the guidance of an experienced, knowledgeable teacher. Practicing the bandhas should always be done with caution and patience.
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