What are bandhas in Yoga?

Bandha is a yoga technique that allows you to "lock" a part of the body in order to control energy, prana. Originally, bandhas were considered to be part of mudras, in the sense that the physical body is used to act on the energetic level.

Bandhas are used in hatha yoga , mainly during the practice of pranayamas (breathing techniques) and asanas (postures), in order to actively work on the chakras. 

These are powerful tools that must be used wisely and conscientiously, ideally under the watchful eye of a teacher.

In practice, how are the bandhas translated ?

In the physical body, the practice of bandhas results in conscious muscular activation. It can also consist of a succession of contraction/relaxation of the muscles concerned.

Bandhas can be practiced lying down, sitting, standing and even while performing a specific yoga posture.

Breath in the practice of bandhas

Breathing is very important during the practice of bandhas. Generally, the bandha is established at the moment of breath retention, between inhalation and exhalation. Retention can even be voluntarily maintained, this is called kumbhaka. It is essential to be familiar with pranayamas before starting to practice bandhas because they are closely linked.

The main bandhas

• Mula Bandha

As BKS Iyengar describes it: “The entire lower abdominal region between the anus and the navel is engaged, pulled back toward the spine and lifted upward.”

This bandha is connected to the first chakra, Muladhara. It allows the sacred energy to rise from the bottom to the top. It is practiced in a sitting position, contracting the perineum while keeping the lower abdomen relaxed.

• Uddiyana Bandha

This bandha, connected to the lower chakras Svadhisthana (genitals and belly) and Manipura (navel), is practiced with empty lungs. It can be done standing, with the pelvis relaxed to relax the lower back, hands placed on the thighs, trying to keep the back straight and the neck aligned with the rest of the spine. The idea of ​​this bandha is to "suck" the navel inwards, towards the spine, and to raise it as if you wanted to position it behind the floating ribs. Then release the belly and return to an upright position.

• Jalandhara Bandha

This is the throat bandha, linked to the vishudda chakra , which means "to purify". To perform this bandha, lower your chin towards your chest while moving your head back, as if you wanted to have a double chin. Thus, the neck remains aligned with the spine. This energy lock is performed on an exhalation. This bandha is used to cleanse the ENT network and relax the body by slowing down the heartbeat and bringing the energy (prana) back down to the lower parts of the body.

You can integrate bandhas into your yoga practice, so that it becomes more substantial and to intensify its effects at the subtle level. Do not hesitate to ask your teacher for a gentle approach to this practice, with its strong energizing potential!