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Yoga Anatomy: The Energy BodySubtle and life force energy (prana) exists everywhere. It's in our bodies, the air, sunlight, water, and food. Prana is what keeps the body alive. This life force energy is what distinguishes a live body from a dead one - it keeps the heart beating and the organs functioning.
Within the Yoga Anatomy section, you will find information that guides exploration of the chakras and nadis, our energy centers and energy channels within the body. |
The Bandhas
Bandha means "lock" or "bondage". Reference of the bandhas is assigned to energetic or muscular engagement of a specific area within the body.
The bandhas are engaged to contain our energy and 'lock' the channels during practice - generally asana or pranayama. Utilizing, or locking, the bandhas enables us to direct our energy and strengthen concentration and control as well as provide energetic + structural support to postures.
The bandhas are engaged to contain our energy and 'lock' the channels during practice - generally asana or pranayama. Utilizing, or locking, the bandhas enables us to direct our energy and strengthen concentration and control as well as provide energetic + structural support to postures.
Mulah Bandha / Root Lock
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Mulah means "root". Mulah Bandha is located at the root of the perineum, the space between the anus and the genitals. This is also the location of the root chakra. To engage this bandha, gently contract the muscles and draw them upward in to the body. This activation and movement is often compared to a kegel exercise or the activation one would make to stop the flow of urine.
Engaging Mulah Bandha enables the energy to flow up in the body instead of down and out. If we think of the central core of the body (the torso) as a container, the Mulah Bandha contains/seals the bottom of the container while the Jalandhara Bandha (or throat lock) seals the top. |
Uddiyana Bandha / Abdominal Lock
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Uddiyana means "to rise". Uddiyana Bandha is located at the navel and solar plexus area. To activate, draw the navel point in and up while activating the abdominal wall. This activation creates support for the lumbar spine while creating a "knitting" sensation of the ribs and pelvis (tightening in to itself and also to the other). Activating Uddiyana Bandha ignites agni, the digestive fire, and improves the functioning of the digestive organs.
For a more pranayam driven uddiyana bandha practice: while standing, place your hands on your knees and strongly guide your navel point up and back towards the spine. The ribs will protrude over and in front of the abs. Hold for as long as you can. Exit by releasing and inhaling.
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Jalandhara Bandha / Neck Lock
Jala means "neck", jalan means "net", and dharan means "stream". The Jalandhara bandha is located in the neck/throat and is utilized to net or lock the energy stream through the neck. This bandha is engaged (during asana) by drawing the chin downward and slightly back, so as to "lock" the energy at the top of the central container of the body. You will feel a lengthening in the nape of the neck while engaging jalandhara bandha or the neck lock.
The neck lock calms the mind and relaxes the body while reducing stress and anxiety. Jalandhara stimulates and balances the thyroid.
The neck lock calms the mind and relaxes the body while reducing stress and anxiety. Jalandhara stimulates and balances the thyroid.
During Pranayama: When Jalandhara is practiced in lotus pose paired with pranayam, the posture is much more dramatic and intense. In this version the chin is drawn in towards the sternal notch. The hands will be placed on the knees, palms down, while the arms are straightened. Lift the chest towards the chin as the chin draws towards the chest.
During Asana: When Jalandhara is practiced during asana, it is much more subtle. The chin draws slightly downward and back, creating a moderate tuck of the chin. This movement will lengthen the nape of the neck and create an energetic lock at the throat.
Hasta Bandha
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Hasta means "hand". This bandha refers to the rooting of the hands through the four corners of the palms. We utilize this bandha to activate and stabilize anytime the hands bare weight.
To activate and stabilize, distribute your weight evenly between the hands and within each hand. Press firmly into the four corners of the palms, while creating a subtle tenting of the center of the palm. The fingers will be spread and also pressing firmly into the Earth. This bandha helps to protect the wrists, elbows, and shoulders, while allowing energy to rise from the hands. Note: We have a tendency to apply more weight into the heel of the hand and/or lifting through the pointer mound which creates a gap and a lack of a bond to the Earth. |
Pada Bandha
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Pada means "foot". This bandha refers to the rooting of the foot through the four corners (big toe mound, little toe mound, inner and outer sides of the heel).
Pada Bandha is used in all standing poses and standing balance poses. Pada Bandha assists in stabilizing the feet and creating a strong foundation. Pada Bandha is essential for core strength and stability of the body. To engage, spread the toes and press into the four corners of the feet. You will feel a subtle lift through the arch of the foot as the energy rises. |
Maha Bandha
Maha Bandha is the combination of the three main bandha: Jalandhara Bandha, Mulah Bandha, and Uddiyana Bandha. Maha means "great". Maha Bandha is regarded as the "great seal" or the "ultimate bandha". The master lock boosts mental clarity and consciousness.
How-to engage Maha Bandha:
Note: There are differing perspectives on the order in which to engage the bandhas to obtain Maha Bandha.
How-to engage Maha Bandha:
- On a complete exhale, engage the neck lock, followed by the root lock, followed by the abdominal lock.
- Hold until you need an in-breath
- Release the bandhas in the reverse order and breath in
Note: There are differing perspectives on the order in which to engage the bandhas to obtain Maha Bandha.
