Depending upon the yoga you practice your yoga instructor may cue you to engage in yoga exercises where you tighten or lock a certain bandha. The word "bandha" actually translates to the word "lock" and it refers to both an energetic and muscular body locking-or sealing-that can be done while performing yoga postures. Most often, you'll be led in contracting the three most common bandhas: the mula bandha, the uddiyana bandha and the jalandhara bandha.
Bandhas are physical muscular contractions that aid you in breathing properly, concentrating on proper form and keeping your movements agile and graceful. Bandhas are also believed to do more than help you physically. They are also touted to move energy from one chakra (energy center in the body) to another. Therefore the contraction is supposed to engage the muscles, tighten the asana (position) and lock in energy at the same time, directing energy flow in the proper direction as you move through the poses.
To hold the mula bandha, contract and lift your perineum. This contraction is a very specific movement and will help you feel light and tight and move easily through your poses.
To hold the uddiyana bandha, you will suck in your stomach so that you are pulling your navel in as far as you can, almost as if you were trying to touch your spine with your belly button. Your breath will stay up in your rib cage area when holding this bandha.
To hold the jalandhara bandha, drop your chin to your chest and focus on keeping the energy inside your chest and upper body.
You will use different bandhas in yoga while performing different positions. Let your instructor guide you as to when to lock a particular bandha.
Holding the bandhas during yoga helps you breathe properly and protect your spine. You can also practice holding the bandhas during meditation, sitting in your office at work and even when watching television at home. It is difficult to hold the bandhas properly through an entire yoga class at first, so you may want to practice at home until it becomes more natural to you. Holding the bandhas will improve your posture and breathing naturally.
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