Updated: Jul 8
The bandhas, or locks are fundamental to Kundalini Yoga. Learning and developing the skill and internal awareness necessary in the practice of the three body locks brings both depth and effectiveness to a yoga practice. The locks, specific contractions of core areas of the body, are indicated in many Kundalini Yoga meditations and kriyas (sequenced yoga exercise sets). Applying the body locks properly will help you clear blocks that impede the open flow of energy through your physical body, chakras, and subtle bodies. With a steady flow of energy, you can bring harmony and balance to your life, you can have access to your core values, and you can express yourself with integrity. The body locks heighten your awareness.
What are the different types of bandhas?
There are three main bandhas:
Jalandhara bandha = throat lock, used in pranayama and meditation to prevent increased pressure in the head during breath retention.
Uddiyana bandha = upward-flying lock, which creates an internal upwards “draft” of energy.
Mulabandha = root lock, which prevents the downward flow/escape of energy through the base of the torso.
Neck Lock—Jalandhar Bandh
The throat/neck lock, jalandhar bandh, is a basic lock applied throughout yoga exercises unless you are moving the head, as in neck rolls, or are otherwise instructed. Apply the neck lock during most pranayama practices, meditations, and while chanting.
To apply the neck lock:
Sit comfortably with a straight spine.
Lift your chest and sternum upward.
Stretch the back of your neck gently straight by pulling the chin toward the back of the neck.
Keep your head level and centred without tilting forward or to either side.
Keep the muscles of your face, neck, and throat relaxed.
The neck lock is automatically applied by the shift of relative position between the chin and chest. Do not force your head forward or down. It is common for new yoga students to stretch the neck when other parts of the body are not flexible. When you apply the neck lock, you allow your neck to be open and maintain its natural structure, which helps you maintain better spinal posture in general. The neck lock also seals the energy that is generated in the upper areas of your brain stem so it becomes easier to focus and meditate.
Benefits of Jalandhar Bandha
Jalandhara Bandha presses against two important glands – the thyroid and the parathyroid glands. These two glands regulate the body metabolism.
This posture works the spinal cord. It enhances blood circulation, thereby improving the health of your spinal cord.
The posture can help improve your capacity to focus.
It helps free the shoulders and aligns the upper spine properly.
Precaution Jalandhar Bandha:
Don’t try it if you are suffering from breathing problems.
If you have either low or high blood pressure avoid this.
The Knot of Shiva
Jalandhar bandh, applied consciously and correctly, is said to help “untie the knot of Shiva.” This “knot” or gateway is located at your brow point. When the energy of this knot is untied and flowing, you feel free of time and space. You associate yourself with the timelessness and non-duality of the soul and the Divine essence.
Diaphragm Lock—Uddiyana Bandh
Your diaphragm muscle forms both a physical and energetic barrier between your heart and your lower torso. Below this barrier are your lower chakras, the ones that relate to behaviours that are more unconscious or reactive. Above this barrier are your upper chakras, the ones that relate to behaviours that are more conscious and aware.
To apply the diaphragm lock:
Be sure you do not have a full stomach.
Apply this lock only with your breath fully exhaled—holding your breath out.
Sit comfortably with a straight spine.
Inhale deeply and exhale completely through the nose. Hold the breath out.
Pull your entire abdominal region, especially the area above your belly button, back toward your spine.
Keep your chest lifted and do not allow your chest to collapse downward.
Press the lower thoracic spine forward gently.
Keep the lift strongly applied for 10-60 seconds, according to your ability, without strain, and maintain a concentrated sense of calm.
Release the lock by relaxing your abdomen and gradually inhaling.
The diaphragm lock, uddiyana bandh, helps to strengthen your digestion by increasing the fire element, the element of transformation in your abdominal region. This helps your heart center—your heart chakra—to open and flow with energy. When your heart chakra is open, you have the ability to be sensitive, compassionate, and kind.
The Knot of Vishnu
When you apply uddiyana bandh correctly and consciously, it is said to “untie the knot of Vishnu.” The knot of Vishnu is located at the heart chakra, the area of your rib cage, heart, lungs, and thymus gland. When the energy is no longer knotted at this center, but is flowing and open, it is said you can feel the playfulness of your life and the larger cosmic plan with perspective and relaxation.
Benefits of Uddiyana Bandha:
It strengthens abdominal muscles and diaphragm.
Increases in lungs capacity.
Improves the coordination between voluntary and involuntary nervous system.
Massages abdominal muscles.
Massages vital organs such as the heart, stomach, liver, pancreas, kidneys, gallbladder and thus enhance their performance.
Purifies the digestive tract of toxins.
Stimulates blood flow to the brain.
Precaution Uddiyana Bandha:
Persons suffering from stomach or intestinal ulcers should not perform this bandh.
Hernia patients should not perform this bandh.
Persons suffering from high blood pressure and heart diseases should avoid this bandh.
A person suffering from Glaucoma should not try this.
Should not be done during pregnancy and menstruation.
The Knot of Brahma
When you apply the mulbandh consciously and correctly, it is said to “untie the knot of Brahma.” The knot of Brahma is located at the first chakra, at the base of your spine. When the knot is untied and the energy is flowing smoothly, you feel balanced and free from your attachments to form and the senses.
The root lock, mulbandh, is a powerful contraction of muscles and stimulation of energies that helps to redirect sexual energy into creativity and healing energy. The root lock is often applied at the end of exercises and meditations to seal the healing and uplifting effects and stabilise your senses. Root lock is a smooth motion that consists of three parts.
To apply the root lock:
Contract the anal sphincter and feel the muscles lift upward and inward.
Keep these muscles contracted and then contract the area around the sex organ. (You will experience a slight lift and rotation inward of the pubic bone that is like trying to stem the flow of urine.)
Contract the lower abdominal muscles and the navel point toward your spine.
Apply these three actions together in a smooth, rapid, and flowing motion.
The root lock can be applied with the breath in or out and is sometimes held during and throughout a meditation or exercise. This can be done because the muscles used in the root lock are not the muscles used for breathing or the movement of your upper torso.