by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)
Bandhas (locks)
The word bandha, cognate with the English “bind,” is most often translated as lock. Sometimes “contraction” is used. There are three bandhas of great importance to the yogin. It is said that through the use of these locks or contractions the pranas (subtle airs) can be directed. The locks are often used with mudras (seals), bodily positions which seal the subtle airs. Here we provide a brief introduction to the bandhas.
Uddiyana-Bandha
The word uddiyana means flying up, soaring. The Hatha-yoga-pradipika III.54 states: “Uddiyana is so called by the yogis because by its practice the prana flies up in the susumna (the central subtle channel (nadi) of yogic anatomy).” This bandha is also held to be the “best of bandhas” (H.Y.P., III.59).
The uddiyana-bandha can be done in either a standing or seated position. If standing, place feet shoulder width apart, hands on thighs, trunk bent slightly forward. Looking straight ahead, exhale completely. Now slowly draw in the abdomen visualizing the navel moving back and upward toward the spine. Hold this contracted position as long as you can do so comfortably. When you can hold no longer release the abdomen and inhale. Always release first then inhale. As the muscles become stronger you will be able to hold the lock longer and draw in and up tighter. Do not strain.
The uddiyana-bandha uses only the abdominal muscles for the contraction. The chest should not be drawn in and no strain should be placed on the face, shoulders, and neck. Also, do this lock on an empty stomach.
To perform uddiyana-bandha in the seated position assume either the padma, half-padma, or siddhasana. Place the hands on knees palms down or palms up wrists on knees with index fingers touching the thumbs. Follow the rest of the instructions given above.
In addition to directing the prana upward the uddiyana-bandha is said to make the old young (H.Y.P., III.57). It exercises the abdominal muscles and diaphragm as well as provides fresh oxygenated blood to the digestive organs.
Jalandhara-Bandha
The word jala means net, snare, or any woven texture. The word dhara means bearing, supporting, or upholding.
The jalamdhara (or jalandhara) bandha is done in a seated position. Begin by assuming the padma, half-padma, or siddhasana. Maintain erect posture throughout without becoming stiff. Place palms up wrists on knees, index fingers touching thumbs. Inhale completely and hold. Then, without delay, bend the head forward pressing the chin firmly into the throat (jugular notch) and hold. Do not strain the muscles of the neck by placing too much pressure on them. The hold or lock is a firm one but not too strenuous. When you can no longer hold the breath comfortably, raise the head and exhale through the nostrils. (In all three bandhas breathing is done through the nostrils only.)
The jalandhara-bandha has a number of purposes. It prevents the “cool” energy generated in the brain (soma) from falling into the “hot” energy (jathara-agni) in the solar plexus. The cool energy is therefore preserved promoting health and longevity (H.Y.P., III.69-72). Additionally, this lock constricts two major subtle nerve channels (ida and pingala-nadis) and directs the flow of prana through the main nerve channel (susumna).
Mula-Bandha
The word mula means root, firmly fixed, basis, origin; cause, beginning. The root area of the body is considered to be the area between the genitals and the anus. This area is known as the perineum.
The mula-bandha is done while seated in the padma, halfpadma, or siddhasana. Sit erect but not stiff, palms up wrists on knees, index fingers touching thumbs. Inhaling, contract the muscles surrounding the anus (spinter muscles) and draw in the lower abdomen visualizing the navel moving up and in toward the spine. When you have inhaled completely maintain the contraction. Usually the jalandhara-bandha is applied. When you can hold the breath no longer, raise the head and, exhaling, gradually release the mula-bandha.
The mula-bandha is held to awaken dormant energy in the body (H.Y.P., III.68). This contraction takes a bit of time to master as we are not used to exercising the muscles used. However, in time this lock will prove to be no more difficult than the others.
Performing the Bandhas
All the relevant hatha-yoga texts as well as most teachers agree that one should begin the practice of bandhas gradually, This is prescribed for a number of reasons. First, the muscles and organs used and moved in doing the bandhas are seldom used to the pressures that these locks involve. This could result in muscle strains, pulls, or worse. Second, the vital energies that are directed through the bandhas are a delicate matter. Not only are the bandhas used in the direction of these energies but other purificatory actions are taken in conjunction with the bandhas to provide a safe and gradual awakening of body potentialities. Proper diet must be observed and other forms of pranayama or breath regulation must be utilized. The subtle nerve channels (nadis) must be purified to prevent any destabilizing obstructions to the gentle movement of body energy.
Initial Bandha Exercise
Our practice of bandhas begins with the utilization of all three bandhas at once. This not only strengthens the muscles concerned but prepares the body for more rigorous and advanced exercises.
We begin by applying mula-bandha and jalandhara-bandha following the instructions provided above. However, upon exhalation, instead of relaxing, apply uddiyana-bandha. When you can hold the uddiyana-bandha no longer, release it, inhale and relax. Take a few normal breaths and begin again, i.e. applying mula and jalandhara-bandhas then exhale and apply uddiyana-bandha. For the sake of convenience we will call the sequence mula-jalandhara and uddiyana-bandhas one “contraction.” Begin by doing three of these contractions every morning (on an empty stomach). Work up to ten.