1. Moola/Mula Bandha
   Also known as the root lock, Moola Bandha refers to a lift of your pelvic floor. It involves the controlled contraction of your sex organs, namely the perineal body/cervix. It is believed that by engaging this lock, the downward flow of energy known as apana vayu is forced to rise. It takes practice and awareness to keep your muscle contraction isolated to this area alone.
   • How to: Sit comfortably in sukasana, or simple cross-legged position, with your hands resting on your thighs. Bring your awareness to your breath. Once your breath is steady, shift the awareness to your perineum. For women, practice contracting the cervix and vaginal muscles, much like a kegel. For men, contract the perineum and the area above it. Hold, and then release. Practice a few rounds like this.

2. Uddiyana Bandha
   Also referred to as the abdominal lock, Uddiyana Bandha involves the lifting of the organs in the abdominal cavity. Uddiyana means to ‘rise up’ and the practice of this bandha is said to raise prana to the higher energy centers, increasing vitality. Uddiyana Bandha should be practiced on an empty stomach and with Jalandhara Bandha engaged as well (described next).
   • How to: You can practice this lock standing or seated, whichever is most comfortable for you.
     • Standing: step your feet hip width apart and bend your knees slightly. Place palms on your thighs just above your knee joints with your fingers facing forward. Keep your spine straight and inhale through your nose. Exhale steadily yet quickly through your nose or slightly pursed lips. After you’ve exhaled completely, suck the abdomen and stomach up and in towards your spine. Hold and when you’re ready, inhale releasing the lock and letting your breath return to normal.
     • Sitting: place a cushion under your sitting bones and sit in sukasana. Place your palms on your knees and sit up with a straight spine. Inhale through your nose, then exhale steady and quickly through your nose or slightly pursed lips. After you’ve exhaled completely suck the abdomen and stomach up and in towards your spine. Hold, and when you’re ready, inhale releasing the lock and allowing your breath to return to normal.

       Practice a few rounds, taking breaks between each round to return to a steady unforced breath.

3. Jalandhara Bandha
   Throat lock, or Jalandhara Bandha, is the contraction of the throat by releasing your chin down towards the chest. When first learning Jalandhara Bandha, practice it alone. Then, once you get comfortable, practice with other Bandhas or breathing techniques. It is believed that the squeezing of the thyroid gland as a result of this bandha can help moderate the decay of your organs. Traditionally it is said to destroy old age and death.
   • How to: Sit in a comfortable seated position, preferably sukasana, and place your palms on your knees. Take a few slow breaths and allow your entire body to relax, pausing slightly (retaining your breath) on the top of your inhale and bottom of your exhale. Inhale and hold, drawing our chin down towards your collarbone while lifting up through your sternum. Straighten your arms so your shoulders rise up slightly towards your ears. Hold your breath and the lock for as long as feels comfortable. On your exhale, gently raise your head back to center and relax your shoulders down. Return to a natural rhythm of breath for a moment and then repeat.

This is just an introduction to the Bandhas. Each bandha can be elaborated on with great detail, particularly when getting into the energetic influences of these three locks.

Having a basic understanding of where to focus your energy when the teacher mentions any of the three bandhas is a great start. You can practice engaging each of the locks to get familiar with the sensations and control over each area of your body.

Once you become more aware of these three areas, you will begin to notice the effects of engaging them while you are in different asanas. (Downward facing dog is a great pose to practice engaging all three bandhas). When you bring the concept of the Bandhas to your inversion practice you will notice how the drawing up of energy will help with your alignment and steadiness.

Reference:
Swami Muktibodhananda, 2013. Hatha Yoga Pradipika

Artwork:
Jaymie Johnson