Introduction of Bandha

Traditionally, bandhas were classified as part of mudras, and were handed down by word of mouth from
guru to disciple. The Hatha Yoga Pradipika deals with bandhas and mudras together and the ancient
tantric texts also make no distinction between the two. Bandha are extensively incorporated in mudra as
well as pranayama techniques. Their locking action, however reveals them as a fundamentally important
group of practices in their own right.

The Sanskrit word bandha means to ‘hold’, ‘tighten’ or ‘lock’. These definitions precisely describe the
physical action involved in the bandha practices and their effect on the pranic body. The bandhas aim to
lock the pranas in particular areas and redirect their flow into sushumna nadi for the purpose of spiritual
awakening.

Bandhas should first be practiced and mastered individually. Only then can they be beneficially
incorporated with mudra and pranayama practices. When combined in this way, they awaken the
psychic faculties and form an adjunct to higher yogic practices. However, it is important to observe the
contraindications.

There are four bandhas:

1. Jalandhara Bandha
2. Moola Bandha
3. Uddiyana Bandha
4. Maha Bandha

1. Jalandhara Bandha (throat lock)

• Jalandhara bandha (throat compression) stretches the neck, pulling the spinal cord and thus the
brain. This has subtle effects on the pituitary and pineal glands while the forward flexion (in
jalandhara bandha the chin is placed on the chest) affects the thyroid, parathyroid and thymus
glands. At the same time it stimulates the parasympathetic spinal area in the medulla oblongata
(situated at the bottom of the brain and the top of the spinal cord) regulating heat rate,
respiration, blood pressure, etc. Finally, jalandhara bandha also compresses the carotid sinuses
which help in lowering the blood pressure. By reducing sympathetic tone, one achieves a sense
of rest, relaxation and general wellbeing.

• The performance of bandhas leads to a general massaging effect of the muscles and internal
organs. Increased blood supply to these areas aids in general purification of the body. Bandhas
 affect the endocrine glands. As these glands are intimately related to the chakras, it is a natural
consequence that the bandhas also affect the chakras. When stimulated, the chakras influence
every aspect of the organism, revitalizing it with life-sustaining energy.

Contra-indications: People suffering from cervical spondylitis, high intracranial pressure, vertigo, high
blood pressure or heart disease should not practise jalandhara bandha.

2. Uddiyan Bandha (abdominal contraction)

Uddiyana bandha (abdominal contraction) compresses the digestive organs, adrenal glands,
kidneys, and most important the solar plexus. This ‘brain-in-the-stomach’ is squeezed and in return
a flood of energy is generated in the abdomen and chest. The energy has healing qualities and is
experienced consciously as beneficial, enhancing our sense of wellbeing. Uddiyana bandha tones the
sympathetic nervous system, encouraging it to work more efficiently. It also enables us to gain
control over the sympathetic nervous system so that it does not function in inappropriate situations,
thus avoiding the effects of stress and anxiety in psychosomatic disease.

Contra-indication: Persons suffering from colitis, stomach or intestinal ulcer, diaphragmatic hernia,
major abdominal problems, high blood pressure, hear disease, glaucoma. It should also be avoided
during pregnancy.

3. Moola Bandha (perineum contraction)

Moola bandha (perineal contraction) stimulates both the sensory-motor and the autonomic
nervous systems in the pelvic region. When moola bandha is performed, pelvic stimulation
activates parasympathetic fibers emerging from the pelvic spinal cord. Parasympathetic fibres
emerge from the cervical (neck) and sacral (pelvic) areas only, while sympathetic fibres emerge
 from the thoracic (upper back) and lumbar (loser back) areas. The performance of bandhas has
been experimentally shown to enforce all parasympathetic activities in the body which includes
a decease in: heart rate, respiration and blood pressure (only in an individual with normal blood
pressure), and a general sense of rest and relaxation. Sympathetic nervous stimulation also
occurs in moola bandha but at a subdued level. The overall effect of stimulating both
parasympathetic and sympathetic nervous systems is to rebalance these two major components
of nervous activity in the body. This has very definite repercussions on the hypothalamus
(responsible for the complete endocrine system) which relays its information to the whole
limbic (emotional) system and the cerebral cortex (outer layer of the brain).

• Contra-indication: This practice should only be performed under the guidance of a competent
teacher. Moola bandh raises the energy, and may precipitate hyperactivity. Do not precise
during menstruation.

4. Maha Bandh (the great lock)

Maha Bandha gives the combined benefits of all the three basic bandhas – Moola bandha, Uddiyana
bandha and Jalandhara bandha.
It also activates the three chakras – Mooladhara Chakra, Manipuraka Chakra and Vishuddhi Chakra.
It activates the pineal glands and therefore regulates the entire endocrinal glands.
It rejuvenates the cells in the entire body and hence helps as an anti-aging mechanism.
During initial stages there is discomfort to retain the breath. But with practice, breath can be retained
for long durations. When the lock is released, there is a general sense of well-being and bliss. The mind
calms down and there is experience of a peaceful state. It removes the afflictions of the mind like anger
and lust.
Maha Bandha is practiced by yogis to attain a peaceful and introverted state of mind before starting the
practice of meditation.
The practice of Maha bandha, pulls the pranic energy upwards. The apana vayu is pulled up and merges
with the prana vayu in the abdominal region, which is the seat of samana vayu. This awakens the Prana
Shakti which brings about heightened levels of awareness. With practice it will help in the awakening of
the Kundalini Shakti resting at the base of the spine as well.
Both the Gheranda Samhita and Hatha Yoga Pradeepika describe Maha Bandha as the conqueror of old
age and death. Also, all the desires of the yogi is fulfilled by practicing this Bandha.
Contra-indication: People suffering from high or low blood pressure, heart contradictions, stroke, hernia,
stomach or intestinal ulcer, and those recovering from and visceral ailment should avoid the practice.
Pregnant women should also not attempt this practice.