Bandha, meaning ‘to lock’. These locks are used to hold or direct the energy towards inner higher growth. These Bandhas are special postures that are adapted to conserve and make use of the cosmic reserves of Prana generated by the Advanced Breathing exercises. They not only prevent the excess of Prana but also enable you to regulate its flow and convert it into spiritual energy. There are three classic bandhas; Mula, Uddyana, and Jalandhara bandha. When practised together they are called tri-bandha. They are practised together or individually at specific times during kriya, asana, pranayama, mudra, visualization, and meditation practice. Jalandhara and Moola bandha are used simultaneously during retention to unite Prana and Apana; Uddyana bandha is used after an exhalation to push the Pranapana up into the Sushumna Nadi, raising the Kundalini. Each bandha is a lock, meaning a closing off of part of the interior body.


Bandhas are used in practices to tone, cleanse and energize the interior body and organs.

Bandhas are removed blockages in the glandular system of the body.

Bandhas are put pressure on the endocrinal glands and activate them.

Bandhas enhances the secretion of hormones as all glands are porous in nature.

Bandhas are changes hormonal level in the bloodstream, which helps in reducing weight.

Jalandhar Bandha

Position: Take the posture of Padmasana or Vajrasana.


Inhale deeply, fill your lungs with air, raise your chest and hold your breath.

Bend your chin down on the jugular notch slowly and press hard. Hold your breath for between thirty seconds to a minute.

Raise your chin up and continue to hold your breath. When the head is back in the previous position, exhale through your nostrils.

Repeat this cycle three times.


In Jalandhar Bandha when we press the chin down on the jugular notch, the parathyroid and the thyroid glands in the neck get activated and Thyroxin is secreted. This hormone helps in reducing stress.

Jalandhar Bandha helps in controlling diseases of the thyroid gland.

Jalandhar Bandha gives peace and calmness to both, the heart and the mind.

The main benefit gained by this bandha is that the nectar which drips down from moon centre of Brahmasthal or crown of the head does not into the fire of boy. Throughout the time that Jalandhar bandha is held, this pure nectar or Amrita as it is called will continue to nourish and strengthen the upper part of the body.

The secretion or sweet nectar that is core ingredient implanting strength, glow, beauty and youth get activated, influencing these benefits in the body, and making one more balanced.


The bandh is not to be practised by persons suffering from breath related problems or high or low blood pressure

People suffering from cervical spondylosis should not perform this bandha, as forward bending of the neck is prohibited for them.

This bandha is only for people whose Thyroxin levels are low. People with high Thyroxin levels should not perform this bandha.

Mool Bandha

Position: Take the posture of padmasana or sahajasana.


Exhale deeply through your mouth and hold your breath.

Slowly squeeze your anal are (as you would if you tried to stop passing urine). All your lower abdominal muscles should be tightly contracted.

Release the anal are slowly and expand your abdominal muscles.

To perform inhale slowly and relax you. Body.

The bandha again, first take a few deep long breaths to bring your breathing back to normal.

Repeat this cycle three times.


Mool Bandha improves the secretion of glands situated in the lower abdominal area of the body.

Mool Bandha increases vitality and sexual ability.

Mool Bandha toxifies, purifies, balances, and energizes the pelvic and urogenital region

Mool Bandha improves concentration power.


People suffering from piles, anal fissure, hernia should not perform this bandha

Women suffering from gynaecological problems should consult their doctor before performing this bandha.

Udyaan Bandha

Position: Stand straight with your feet apart and parallel to the shoulders.


Lower your body and place your palms on your knees, thumbs outward. Exhale deeply through your mouth, hold the breath (wahiyah kumbhak) pull in your stomach for as long as possible.

Get up and then inhale.

Repeat the cycle two to three times.


Udyaan Bandha increase blood circulation in the heart.

Udyaan Bandha relaxes the muscles of the stomach and the diaphragm

Improve the efficiency of internal organs stomach, intestine and liver.

Udyaan Bandha release of gastric juices which help in the digestive process so it will be helpful in constipation, Indigestion, Flatulence and other disorders of the alimentary canal.

Udyaan Bandha gives to the practitioner beautiful health, strength, vigour and vitality.

Udyaan Bandha reduces fat in the belly.


People suffering from lower backache should perform this bandha in a sitting or standing position.

People suffering from Asthma should not hold the breath for too long.

Persons suffering from stomach ailments, heart troubles or defective blood circulation should not attempt to perform the bandh.

Persons suffering from diseases like hernia too should not perform this bandh.

Note: – Maha Bandha is categorized as a Mudra or yogic gesture in both the classical texts Hatha Yoga Pradeepika and the Gheranda Samhita. As a Mudra, it helps to channelize pranic energy in a certain way. But the terminology Bandha refers more to the energy lock that it creates. Please note that the practice of Maha Bandha is described differently in Hatha Yoga Pradeepika and the Gheranda Samhita. The description in this article is based on how it is practised in the modern-day using the three basic locks.