What are Bandhas in Yoga: A Complete Beginner’s Guide to the Four Internal Energy Locks

Aug 15
11 min read

Understand what they are, how they work, and why they matter in yoga practice.

By PRANA EDITORS | Updated: August 08, 2025

The four bandhas (internal energy locks) in yoga. © Prana Sutra

Every yoga journey begins with asanas (physical postures) that help build strength, flexibility, and alignment. Over time, the breath naturally takes center stage, and you start synchronizing movement with breathing, while also learning different pranayamas to regulate your life-giving energy.

Now, if you’ve been practicing asanas and pranayamas for a while, you should be able to flow with ease, maintaining steady, controlled breathing. This signals you’ve built a strong foundation to explore the next layer of yoga—the bandhas. That’s the focus of Prana Sutra’s Yoga Bandha Series.

Our team has crafted a set of in-depth guides to help you understand the practice of bandhas in yoga and safely integrate them into your daily routine. In this introductory overview, we cover:

The four types of yoga bandhas
Their practical applications and benefits
The traditional progression for learning them
Why, when, and how to use bandhas in yoga

But before you begin, here’s a friendly reminder: knowing yoga theory isn’t mandatory to start practicing bandhas, but it can provide valuable context for how they work and why they matter.

At the very least, consider reading up on concepts like Prana (life energy), Pranamaya Kosha (energy body), Nadis (energy channels), Chakras (energy centers), and Kundalini (spiritual energy). This extra step can result in a more meaningful and spiritually-rooted practice.

That being said, let's get started with our in-depth exploration of yogic internal locks.

What are Bandhas in Yoga?

In yoga, a bandha is a deliberate tightening of specific muscles (in the neck, abdomen, or pelvic floor), combined with breath control and focused attention. Therefore, engaging a bandha means contracting one of these muscle groups while holding the breath and directing all your awareness to that area.

Meaning: The Sanskrit word “bandha” (बन्ध) has many translations, including: to bind, hold back, tie, confine, fix, restrain, stop, redirect, obstruct, and lock. In modern yoga, it is most commonly translated as a ‘lock’ or ‘bind.’ Hence, bandhas are called "internal locks" in English.

In his book Light on Pranayama, BKS Iyengar explains bandhas as "postures where certain internal parts of the body are gripped, contracted, and controlled." He states that yogic breathwork (pranayama) expands life energy within the body but it is bandhas that prevent prana from escaping and help carry it to the right places without overwhelming the nervous system.

In other words, bandhas act as “seals” that block or redirect certain energy pathways, changing the way prana (life energy) moves through the body. In other words, they are tools to regulate the flow of prana that can either slow its flow for calming effects or intensify it to increase focus and clarity.

These muscular contractions are not for strength-building in the usual sense. Instead, they change internal pressure, influence circulation, and stimulate nerves and glands in their target region.

Beyond their physical and energetic effects, bandhas also hold an important place in yoga history.

They are among the oldest-known spiritual practices, first mentioned in Tantra literature and later adapted in various styles of yoga. References to these techniques appear in ancient texts such as the Yoga Upanishads, Gheranda Samhita, Shiva Samhita, and Hatha Yoga Pradipika.

How Many Bandhas are There in Yoga?

Now that you know what bandhas, let’s look at the four types used in yoga today.

You’ve probably noticed yoga has many asanas —literally hundreds of them, with variations for different levels of practice. Pranayamas are fewer in number, but when you consider their variations, there are still a few dozen. In stark contrast, there are only four internal locks used in yoga:

Jalandhara Bandha (Neck or Throat Lock)
Mula Bandha (Pelvic or Root Lock)
Uddiyana Bandha (Abdominal or Core Lock)
Maha Bandha (Great Lock)

The fourth, Maha Bandha (Great Lock), is an advanced practice that combines all three primary bandhas, meaning they are engaged simultaneously in a precise sequence. Because of this, we can categorize bandhas into three primary and one advanced practice.

It is also possible to engange two bandhas at a time—for example:

Jalandhara + Mula Bandha (Neck and Root Lock)
Jalandhara + Uddiyana Bandha (Neck and Core Lock)
Mula + Uddiyana Bandha (Root and Core Lock)

However, these groupings are only introduced in the later stages of training, as they difficult and involve more complex coordination. Yoga students should first master each bandha individually before combining them with one another or with other practices such as asana or pranayama.

Key Elements of Yoga Bandha Techniques

To summarize what we’ve learned so far: Bandhas are neuro-muscular locks that involve consciously contracting and releasing specific muscles in the neck, abdomen, and pelvic floor.

There are two more aspects that define the practice: i) bandhas are almost always performed while holding the breath and ii) they require complete focus on the area of contraction.

For example, in Jalandhara Bandha (Throat Lock), you hold your breath after inhaling, lower your chin to your chest to create the internal lock, and concentrate fully on the throat region.

There are, of course, other details to consider–such as proper sitting posture, duration, and number of rounds. But the general practice of bandhas can be summarized in three elements:

Muscular engagement - Controlled contraction and release of specific muscles.
Breath control - Coordinating the muscular contraction with breath retention.
Awareness - Intense focus on some aspect of the practice.

Yogis believe that the combination of these three elements creates a powerful mind-breath-body synergy, which produces transformative effects on our biological and subtle energy systems.

That said, trying to execute all these elements at once can be overwhelming for beginners.

That's why most yoga students learn bandhas in two or three stages — starting with the physical aspects, then synchronizing it with the breath, and finally adding mental focus or visualizations. You can explore this progressive approach in detail in our article, Bandhas in Bite-Sized Chunks.

Traditional Learning Order for Yoga Bandhas

As mentioned earlier, bandhas are only introduced once students have gained experience in asanas (postures) and pranayamas (breathwork practices). Even then, they are taught in a specific progression, although the exact order may vary depending on the style of yoga you practice.

The traditional sequence, followed in systems such as Hatha, Kriya, and Kundalini Yoga, is: Jalandhara Bandha → Mula Bandha → Uddiyana Bandha → and Maha Bandha.

However, asana-focused styles like Ashtanga Vinyasa or Bikram Yoga introduce Mula Bandha first because it can be easily incorporated into poses. In these styles, Uddiyana and Jalandhara may be taught later, or skipped entirely, as they cannot be synchronized with dynamic sequences.

Four Bandhas in Yoga: An Overview

1. Jalandhara Bandha (Throat Lock)

As noted above, Jalandhara Bandha is one of the three primary bandhas used in yoga.

Meaning: In Sanskrit, Jalandhara means “a network (of nadis)” and bandha means ‘lock’ or ‘bind,’ implying this technique seals the network of energy channels passing through the neck.” In English, it's often called the Throat Lock, Chin Lock, or Neck Lock.

Method: Sit in a meditation posture, inhale, hold the breath, and lower the chin to the chest. This can be done while holding your breath after inhaling or exhaling.

Purpose: Performing this bandha tones the neck muscles, temporarily reduces blood flow to the brain, and activates the parasympathetic nervous system (relaxation state). It also creates a seal at the base of your neck, which prevents air from escaping through the glottis and stabilizes internal pressure in the chest, making it easier to hold your breath for longer.

Effects: Jalandhara Bandha positively influences the nervous and respiratory systems, as well as organs in the throat like the vocal cords and thyroid gland. It also slows down the flow of sensory inputs to the brain, which in turn promotes relaxation, inner awareness, and mental clarity.

Uses: The Throat Lock is not integrated into asana (poses). It’s either practiced independently or combined with pranayamas and meditation. The bandha is also used in Pratyahara (sense withdrawal) – the fifth step of yoga that involves learning to gain control over the five senses.

Benefits: Here are a few well-known benefits of practicing Jalandhara Bandha in yoga:

Enhances Breath Control: Closing off the throat makes it easier to hold the breath for extended periods, aiding in the practice of advanced pranayama techniques.
Relieves Tension: Jalandhara Bandha release pent-up tension in the jaw, neck and shoulders, thereby promoting relaxation.
Stimulates the Thyroid Gland: This bandha stimulates the thyroid gland located in the neck, which can help regulate metabolism and hormone production.
Quiets the Mind: Due to the calming effect of this practice, it is often used to control the sense organs (Pratyahara) and as a precursor to meditation.
Activates Energy Centers: Practicing Jalandhara Bandha is believed to stimulate and harmonize Udana Vayu and Vishuddhi (Throat) Chakra.

2. Mula Bandha (Root Lock)

Meaning: Mula Bandha, the second primary bandha in yoga, derives its name from the Sanskrit word mula, meaning “root” or “base,” and bandha, meaning “lock” or “bind.” The practice is called the Root Lock in English, although some teachers may call it the ‘Pelvic Lock’ or ‘Pelvic Seal.’

Method: Mula Bandha involves sitting in a meditation posture, directing awareness to the pelvic floor, and contracting the perineum as you hold your breath. This can done during internal or external retention, and the muscles are gradually relaxed as you inhale or exhale.

Purpose: The primary purpose of practicing Mula bandha is to prevent prana from escaping through the anus, and redirecting it upwards into the stomach. Doing so has many benefits and can help activate / balance the energy flow in the Root (Muladhara) chakra.

Effects: Physiologically, Mula bandha targets the muscles, organs, and glands in the pelvic floor, especially the reproductive and urogenital systems. It also helps you feel calm and grounded by triggering a relaxation response from the body and enhancing mindfulness.

Uses: Mula bandha can integrated into asana sequences. It can be practiced independently to develop proficiency or prepare for meditation, and it can be integrated into pranayamas.

Benefits: Here are some of the benefits of practicing Mula Bandha:

Pelvic Floor Support: The Root Lock tones the pelvic floor muscles, making it a valuable therapy for issues such as urinary incontinence and sexual health.
Postural Stability: Incorporating Mula Bandha in yoga asanas enhances strength and stability, leading to improved alignment, balance, and overall posture.
Healthy Digestion: Regular practice improves the functioning of the intestines and excretory system, aiding in nutrient absorption and elimination of waste.
Reproductive Health: Mula Bandha can positively impact various aspects of reproductive health, including menstruation, ejaculation, childbirth, and more.

3. Uddiyana Bandha (Core Lock)

Meaning: Uddiyana Bandha is the third and final third primary bandha used in yoga practice. Its name is derived from the Sanskrit words uddiyana (flying upward) and bandha (lock), translating to upward flying lock. However, this practice is called the Core or Abdominal Lock in English.

Method: Uddiyana Bandha involves pulling the abdominal muscles backward toward the spine and raising the diaphragm into the chest. Typically, students learn it while standing, then advance to a kneeling posture, and ultimately integrating it into seated breathwork. However, Uddiyana can only be performed during external retention (bahya kumbhaka).

Purpose: The Core Lock directs prana upward through Sushumna (central energy channel in the spinal cord). It is also a preparatory step for advanced yoga practices like Nauli Kriya (churning the stomach) and Agnisara (rhythmic contractions of the abdominal muscles).

Effects: Uddiyana Bandha targets the abdominal muscles, tissues, and organs, including the diaphragm, adrenals, and digestive system. It strengthens the core muscles, lungs, digestive processes, Manipura (Solar Plexus) Chakra, and a sub-current of prana called Samana Vayu.

Uses: Uddiyana is not typically integrated into asana or meditation. It is practiced independently or combined with pranayamas like Surya Bhedana and Ujjayi Breathing.

Benefits: Here are some of the benefits of practicing Uddiyana bandha:

Stimulates Internal Organs: The internal pressure created by Uddiyana bandha has a massage-like effect that stimulates and revitalizes the organs in the navel region.
Strengthens the Diaphragm: The bandha enhances the strength and flexibility of the diaphragm, leading to improved lung capacity and better oxygen exchange.
Detoxification: Practicing Uddiyana bandha increases blood flow in the abdominal region and assists in the elimination of toxins and waste products from the body.
Enhances Digestion: Uddiyana kindles the digestive fire, strengthening digestion and improving overall metabolic function.

4. Maha Bandha (Great Lock)

Meaning: Maha Bandha, an advanced yoga technique, is the culmination of your bandha practice. Its name is derived from the Sanskrit words Maha, meaning ‘great’ or ‘supreme,’ and bandha, meaning ‘lock.’ Therefore, it is generally called the ‘Great Lock’ or ‘Supreme Lock’ in English. In some yoga traditions, Maha bandha is also called Tri-bandha or Maha Mudra.

Method: Maha Bandha involves sitting in Padmasana, holding your breath, and engaging Mula Bandha, followed by Jalandhara, and finally Uddiyana. The lock is released in reverse, meaning Uddiyana, then Jalandhara, and Mula Bandha. Since Uddiyana can only be engaged during external retention, Maha Bandha, too, can only be done during external retention.

Purpose: There are a three reason to practice Maha Bandha in particular - a) it unites Prana Vayu with Apana Vayu, b) it balances Ida and Pingala nadis, facilitating the ascent of Kundalini energy, and c) it leads an individual to higher states of consciousness.

Uses: Maha Bandha is always practiced independently. Due to the complexity involved, it is not combined with others yoga practices like asana, pranayama, or meditation.

Benefits: According to Hatha Yoga Pradipika, yogis who practice Maha Bandha become “free of disease, tender as the stalk of a lotus, and live a long life” (3:79). It also enhances receptivity, restores balance in biorhythms, and strengthens the endocrine and nervous systems.

That said, Maha Bandha is a considered a highly advanced yoga practice. It requires skilled instructions from an experienced teacher and should not be attempted before attaining a proficiency in physical postures, pranayamas, and the three primary bandhas.

Purpose and Significance of Bandhas in Yoga

Bandhas serve a versatile purpose in yoga, from enhancing stability in postures to managing energy in pranayama, and increasing inner awareness in meditation. Here are a few ways they are utilized in different schools and lineages of yoga:

Alignment and Core Strength (Asana): When incorporated into asana sequences, mula bandha supports proper alignment and stability. It also contributes to improved posture by strengthening the hip and pelvic floor muscles that support the lumbar spine.
Breath Control (Pranayama): Bandhas are used in pranayama practices as energy locks that prevent the dissipation of prana. They enable us to regulate the movement life energy within the body and create a reservoirs of prana in the subtle layers of our being.
Concentration (Meditation): Practicing bandhas stabilizes the breath, body, and mind, thus increasing mental focus, pranic control, and inner awareness. For this reason, they can be used in many different ways to enhance meditation practices.
Physiological Effects (Therapy): Bandhas have many therapeutic benefits and can support the healing/recovery process of certain conditions. For example, Mula Bandha is helpful in urinary incontinence and postpartum recovery, Uddiyana Bandha can help manages diaphragm and digestive issues, and Jalandhara can benefit thyroid health.
Kundalini Awakening: In certain yoga traditions, bandhas are used to awaken Kundalini Shakti, a dormant cosmic force coiled at the base of our spine. This awakening is the first step in spiritual development and, ultimately, attaining self-realization.
Chakra Activation: Bandhas channel prana through the energetic centers of the Pranamaya Kosha, making them valuable practices to activate and balancing the seven chakras that influence various physical, emotional, and mental aspects of our being.
Dissolving the Granthis: As per Tantra and Kundalini Yoga, our subtle body contains three psychic knots that create ignorance, attachment, and bondage. Bandhas play a crucial role in untangling these knots, playing a key growth in spiritual growth.

Contraindications

Like all yoga practices, bandhas have contraindications that must be carefully observed to ensure safety. While each type has unique safety guidelines, the general restrictions include:

Illness, injury, and recent surgery
Respiratory and lung issues
Neurological conditions
Pregnancy and menstruation
Heart disease and high blood pressure
Hernias and stomach ulcers
Vertigo, glaucoma, and epilepsy

As we move through our Yoga Bandha Series, we'll outline the contraindications of each bandha in their respective article. But as a thumb rule, people with injuries or underlying health conditions should consult a doctor and experienced yoga teacher before starting a bandha practice.

Final Thoughts + What to Read Next

We hope this guide provides a solid understanding of the four bandhas in yoga and how you can go about adding them to your routine. But this is just the beginning. As this series progresses, we’ll discuss different aspects of these practices, focus on their uses, benefits, and adaptations.

If you’ve found this guide helpful, consider supporting our work by sharing it with your community or making a one-time or monthly donation. You can also join our monthly newsletter to receive updates, practice tips, and exclusive breathing exercises delivered straight to your inbox.

Before you go, here are a few yoga articles that may interest you: