What are the Different Types of Yoga Bandhas

Bandhas are the energy locks of yoga — subtle muscular engagements that direct breath and energy through the body. Used correctly, they make pranayama deeper, asana more stable and meditation more focused. This guide explains the four main bandhas — Mula, Uddiyana, Jalandhara and Maha Bandha — what each one does, and how to practise them safely. The practical guidance below is drawn from over a decade of training students at Swaastik Yog School in Rishikesh.

What are the different types of bandhas in yoga?

There are four main types of bandhas in yoga — internal "energy locks" created by consciously contracting specific muscles to direct prana (life force) through the body. Mula Bandha (the Root Lock, often spelled Mool Bandh) is engaged by lifting the pelvic floor and perineum upward. Uddiyana Bandha (the Abdominal Lock) draws the navel back and up toward the spine after a full exhale. Jalandhara Bandha (the Throat Lock) is formed by dropping the chin toward the chest while lengthening the neck. Maha Bandha (the Great Lock) combines all three simultaneously and is the most advanced. The first three are practised individually, usually held during breath retention (kumbhaka) in pranayama. Together the bandhas deepen breathing, stabilise asana, conserve and redirect energy, and prepare the mind for meditation. Beginners should learn Mula Bandha first under a qualified teacher and avoid practising the abdominal and throat locks during pregnancy or with uncontrolled high blood pressure. You can learn the bandhas in our 200 hour yoga teacher training in Rishikesh, where they are taught hands-on alongside pranayama, and refine the advanced locks in our 300 Hour Yoga Teacher Training.

The Four Bandhas Explained

1. Mula Bandha — the Root Lock (Mool Bandh)

Mool Bandh, or Mula Bandha, is the Root Lock at the base of the spine. To engage it, sit tall, exhale, and gently lift the muscles of the pelvic floor and perineum upward and inward — similar to a Kegel — then hold lightly while breathing. It grounds energy, supports the lower spine and pelvic floor, and is the foundation for every other bandha, which is why beginners learn it first.

2. Uddiyana Bandha — the Abdominal Lock

Uddiyana Bandha is created after a complete exhalation by drawing the navel and abdomen back and up toward the spine, hollowing the belly under the ribcage while the breath is held out. It massages the abdominal organs, builds core awareness, and stokes digestive fire. Practise it only on an empty stomach, and avoid it during pregnancy, menstruation, or with uncontrolled high blood pressure, heart conditions, glaucoma, or hernia.

3. Jalandhara Bandha — the Throat Lock

Jalandhara Bandha, the Throat Lock, is formed by lengthening the back of the neck and gently dropping the chin toward the chest, usually during breath retention. It regulates the flow of energy and breath through the throat and is the lock most often combined with the other two during seated pranayama.

4. Maha Bandha — the Great Lock

Maha Bandha, the Great Lock, combines Mula, Uddiyana, and Jalandhara Bandha simultaneously during breath retention. It is the most advanced of the locks and should only be attempted once each individual bandha is comfortable and steady, ideally under the guidance of an experienced teacher.

What is a bandh in yoga used for?

A bandh (bandha) is an energy lock used to contain and channel prana rather than let it dissipate. Practised during breath retention in pranayama, bandhas make the breath deeper, steady the posture, protect the spine and pelvic floor, build core awareness, and focus the mind for meditation and deeper kriya practice.

Going Deeper

If this resonates and you want to take the next step, our teacher training in Rishikesh covers all four bandhas in much greater depth, with senior Indian teachers and a small batch size. For shorter immersions, see our yoga retreats page.

Frequently Asked Questions

What is Mool Bandh (Mula Bandha) and how do you do it?

Mool Bandh, or Mula Bandha, is the Root Lock at the base of the spine. To engage it, sit tall, exhale, and gently lift the muscles of the pelvic floor and perineum upward and inward — similar to a Kegel — then hold lightly while breathing. It grounds energy and supports every other bandha.

Can beginners practise the bandhas safely?

Yes, but start with Mula Bandha alone under a qualified teacher before attempting Uddiyana, Jalandhara, or Maha Bandha. Practise on an empty stomach. Avoid Uddiyana and the breath-retention locks during pregnancy, menstruation, or with uncontrolled high blood pressure, heart conditions, glaucoma, or hernia.