One of the most important aspects of our role as yoga teachers is guiding students toward a deeper connection with their practice. Among the myriad of tools available to enhance this connection, the bandhas—often translated as “locks” or “seals”—are some of the most powerful. These energetic techniques can significantly improve a student’s alignment, breath control, and overall experience on the mat. Teaching the bandhas, however, can present a challenge. It requires not only an understanding of the mechanics of the bandhas themselves but also the ability to convey their subtle and transformative qualities to your students.
In this post, we will explore how to master teaching the bandhas in class, breaking down the key elements for both beginners and advanced students. See also How to Theme a Yoga Class.
What Are the Bandhas?
The bandhas are physical and energetic locks that help direct prana (life force energy) within the body. They are central to practices like Ashtanga and Kundalini yoga, where the intention is to harness the body’s energy for spiritual growth and well-being. There are three main bandhas:
- Mula Bandha (Root Lock)
- Uddiyana Bandha (Abdominal Lock)
- Jalandhara Bandha (Throat Lock)
There are two minor Bandhas: Hasta Bandha (Hand Lock) and Pada Bandha (Foot Lock). This post will focus on the three main bandhas listed above.
Each bandha serves to contain and direct energy in specific areas of the body, and when engaged together, they can enhance the flow of prana, improve stability, and support alignment.
Why Teach the Bandhas?
Before delving into the how-to of teaching the bandhas, it’s important to understand why they are valuable to incorporate into your yoga classes. The bandhas are powerful tools for:
- Energy Regulation: The bandhas help students regulate their internal energy, helping to keep the body’s prana (vital energy) flowing efficiently. When prana is moving in a balanced way, it can enhance both physical and mental focus.
- Breath Control: The bandhas support breath control by facilitating the proper engagement of muscles that affect the diaphragm and ribcage. This results in more controlled, deep, and conscious breathing.
- Core Strength: Engaging the bandhas activates the core muscles, which aids in building a stronger foundation for yoga poses. This engagement can also help stabilize and protect the spine.
- Mental Focus: Just as the bandhas direct physical energy, they also guide mental focus. Instructors can help students connect with their bodies on a deeper level, creating an opportunity for heightened awareness.
The Three Main Bandhas
Mula Bandha (Root Lock)
Mula Bandha is often described as the “root lock” and involves contracting the muscles around the pelvic floor, as well as the muscles that support the anus and the perineum. It’s the foundation of the three bandhas and is deeply linked with grounding and stability.
- How to Teach Mula Bandha:
- Demonstration: Start by having students sit comfortably in a seated position, either cross-legged or on their knees. Instruct them to close their eyes and bring their awareness to the pelvic region.
- Engagement: Encourage students to gently draw up the perineum and the muscles around the anus as if they were trying to stop the flow of urine or keep from passing gas. Some may experience a subtle lift or tightening in this area.
- Incorporation: Once the lock is engaged, encourage students to maintain this connection as they move into postures. Instruct them to avoid excessive tension; the lock should feel subtle but firm, like a gentle internal lifting.
- Mind-Body Connection: Guide students to notice how engaging Mula Bandha helps them feel more stable in poses, especially standing poses, and promotes a sense of grounding in the practice.
- Common Challenges: Some students may feel confused about how to find or activate Mula Bandha. Remind them that it’s about subtle engagement, not force. Use cues like “lift the pelvic floor” or “draw in at the base of the spine” to help them connect with the practice.
Uddiyana Bandha (Abdominal Lock)
Uddiyana Bandha, also known as the “abdominal lock,” involves drawing the navel inward and upward toward the spine. This bandha is closely tied to the diaphragm and is particularly helpful for building strength in the core, improving posture, and creating space in the body.
- How to Teach Uddiyana Bandha:
- Start with Breath Awareness: Begin by guiding students to take a deep breath in, filling the lungs completely, then exhaling fully, allowing the abdomen to soften.
- Activate the Lock: On an exhale, have students draw the navel inward and upward, toward the spine, while keeping the chest open and the ribs soft. This should be done with an empty breath, so encourage students to exhale completely before engaging Uddiyana Bandha.
- Sustain the Lock: Once the lock is engaged, guide students to hold the lock for a few seconds while focusing on keeping their energy up and in. It’s important to avoid holding the breath for too long, as this can cause unnecessary strain.
- Incorporate into Poses: As students become familiar with Uddiyana Bandha, instruct them to incorporate it into dynamic poses like Plank, Downward Dog, or Warrior I. Remind them that Uddiyana Bandha supports stability and helps create space in the abdominal region, facilitating easier and more controlled movements.
- Common Challenges: Some students may struggle with this bandha, particularly when they feel tightness in the abdominal muscles. Encourage them to release any unnecessary tension and to approach the practice with patience. It can be helpful to demonstrate the bandha and remind them that it should feel like a gentle lift, not a forceful contraction.
Jalandhara Bandha (Throat Lock)
Jalandhara Bandha is the “throat lock” and involves gently drawing the chin toward the chest while lengthening through the back of the neck. This bandha is often used in conjunction with pranayama (breath control) techniques, especially in practices like Ujjayi (victorious) breath or Nadi Shodhana (alternate nostril breathing).
- How to Teach Jalandhara Bandha:
- Start with Alignment: Have students sit in a comfortable, upright position with their spine straight. Encourage them to lengthen the back of the neck and keep their shoulders relaxed.
- Chin Lock: Instruct students to slowly draw their chin toward their chest, creating a gentle pressure at the base of the throat. The back of the neck should remain long and open.
- Integrate with Breath: While holding Jalandhara Bandha, guide students to practice breathing deeply through the nose. This lock often accompanies specific pranayama practices as mentioned above, or holding the breath after an inhale or exhale.
- Focus and Sensation: Encourage students to notice the sensation in the throat and neck. They may feel a gentle opening or lengthening, as well as a sense of focus that can enhance their meditative state.
- Common Challenges: Some students may over-engage or feel discomfort in the neck when trying Jalandhara Bandha. Remind them to avoid forcing the chin down too deeply; it should be a subtle movement. It may help to use a demonstration or verbal cues like “lengthen through the crown of the head” or “gently tuck the chin.”
Integrating the Bandhas into a Yoga Practice
Teaching the bandhas in a yoga class requires patience and clear communication. Begin by introducing them in a slow-paced class or during a pranayama session. Encourage students to engage the bandhas subtly during their practice and remind them that they are tools for both physical stability and energetic awareness.
- Beginner Students: Focus on explaining the bandhas individually, allowing students to explore each lock without feeling overwhelmed. You may also want to teach them one at a time, emphasizing the importance of breath and subtlety.
- Intermediate to Advanced Students: Challenge these students to use the bandhas more consciously during dynamic movements, such as in a Vinyasa flow. Encourage them to combine the three bandhas (Mula, Uddiyana, and Jalandhara) for a heightened energetic experience.
Conclusion
The bandhas are essential tools in the yoga practice that, when taught skillfully, can transform a student’s experience. By breaking down each bandha with patience and clarity, you can empower your students to deepen their understanding of energy, alignment, and breath control. Remember that teaching the bandhas is a process, and it’s important to allow students to explore and experiment with these subtle energetic tools in their own time. With consistency and practice, the bandhas will not only help your students develop greater physical strength but will also facilitate a more profound connection to their own energy and awareness.
More Bandha Resources:
https://www.brettlarkin.com/what-are-yoga-bandhas/
https://yogainternational.com/article/view/a-beginners-guide-to-bandhas
https://www.ekhartyoga.com/articles/anatomy/the-bandhas-preventing-yoga-injuries
https://www.ekhartyoga.com/articles/practice/the-four-main-bandhas