Understanding the Bandhas:

Connecting Breath, Fascia, and Energy

The term bandha is a Sanskrit word in yoga that refers to an energetic “lock” or “seal” within the body which helps channel and contain energy (prana) effectively. Whilst their principles are rooted in ancient yogic tradition, and the term first used in 12^th Century texts, bandhas can also be understood in modern anatomical terms as intentional engagements of muscles and fascial lines. These engagements create stability, enhance movement efficiency, and support a deeper connection between mind and body.

Tom Myers’ work on fascia (https://www.anatomytrains.com/fascia/) and ‘Anatomy Trains’ (https://anatomytrains.co.uk/about-us/about-anatomy-trains/)  highlights how interconnected our musculoskeletal system is, and how targeted engagement in one area can create systemic effects throughout the body. Bandhas can be viewed as activations of key fascial “stations,” helping distribute tension and energy across the body’s structural networks.In particular, the bandhas can be seen in relation to one of these networks referred to as the ‘Deep Front Line’ (https://www.physiotherapybrighton.co.uk/wellbeing/deep-front-line).

Here’s a breakdown of the five specific bandhas we explore most in my classes:

 1. Mula Bandha (Root Lock)

Location and Activation:

Mula Bandha involves engaging the pelvic floor muscles (particularly the levator ani) and surrounding connective tissue. It can be initiated by a gentle lifting sensation at the base of the pelvis, akin to stopping the flow of urine.

Fascial Connections:

This bandha taps into the deep front line as it transitions between the legs and the torso, anchoring the pelvic floor to the diaphragm, psoas, and core musculature. Activating Mula Bandha helps stabilise the spine, improve posture, and foster a sense of groundedness.

Why it Matters:

From a conventional physical perspective, think of Mula Bandha as promoting optimal pressure distribution within the pelvic cavity, improving core stability, and potentially benefiting conditions like pelvic floor dysfunction.From a traditional yoga perspective, Mula Bandha forms the root from which the three main energy channels in the body begin to rise up the through the torso.

2. Swadhi Bandha (Sacral Lock)

Location and Activation:

Swadhi Bandha focuses on the sacral region and lower abdomen. It involves a subtle activation of the lower abdominals (transverse abdominis) combined with the stabilization of the sacroiliac joint.This can often best be found through an internal rotation of the upper thighs.

Fascial Connections:

This bandha supports the lumbopelvic region, connecting the fascia of the lower spine, hips, and thighs. Through its links to the pelvic floor and core, it influences the deep front line and spiral line.Engaging the deep front line in this way allows tension to be taken out of the lower back, creating space around the sacroiliac joint andallowing the tailbone to be released downwards and backwards.

Why it Matters:

Swadhi Bandha enhances pelvic alignment and stability, making it crucial for reducing lower back discomfort and maintaining postural integrity.Its engagement maintains stability around the hips and aids the proper motion of the lower spine within spinal extension (back bends) and spinal flexion (forward bends).

3. Nabhi Bandha (Navel Lock)

Location and Activation:

Nabhi Bandha focuses on engaging the area around the navel and the mid-abdomen. This involves an intentional contraction of the transverse abdominis and rectus abdominis muscles, along with a subtle inward and upward drawing of the navel toward the spine. It can be felt strongly during an exhalation when the abdominal cavity is naturally compressed, but also through its engagement during inhalation when it prevents the belly rising outwards with the incoming breath.

Fascial Connections:

Nabhi Bandha activates the fascial networks surrounding the core and lower thoracic spine, particularly in the region where the deep front line passes through the diaphragm and abdominal fascia. This engagement also connects to the surrounding myofascial structures, such as the iliopsoas, obliques, and pelvic floor.

Why it Matters:

From a physical perspective, Nabhi Bandha stabilises the lumbar spine and pelvis, creating a strong centre for movement and balance. It enhances core strength, supports spinal integrity, and improves the efficiency of breathing by coordinating the actions of the diaphragm and abdominal muscles.

From a traditional yogic perspective, Nabhi Bandha is associated with the energy centre at the navel that governs personal power and transformation (an area recognised as the dan tian in Taoist practices such as Tai Chi and Qi Gong. Engaging this bandha is thought to stoke the inner fire (Agni), energising the body and mind while creating a strong, centred connection between the lower and upper body.

Practical Applications in Yoga:

Nabhi Bandha is particularly beneficial during poses that require core stability, such as arm balances, twists, and inversions. It helps create a controlled and fluid connection between the limbs and the torso, enabling greater strength and balance. Additionally, its activation can deepen pranayama practices, as it encourages a more intentional use of the diaphragm and abdominal muscles to support full breathing by its redirection of the breath into the sides and back of the lungs and ribcage.

4. Jiva Bandha (Tongue Lock)

Location and Activation:

Jiva Bandha involves positioning the tongue lightly against the roof of the mouth, on the hard palette, just behind the upper teeth. This position can be sustained both during breathwork and asana practice.

Fascial Connections:

This bandha connects to the hyoid bone, deep neck fascia, and both the superficial and deep front lines, linking the tongue to the diaphragm, pelvic floor and through to the feet. The hyoid bone in the neck (the only bone in the body not directly connected to any other bones!) is a key stabiliser, particularly in maintaining balance and alignment through the neck and head.

Why it Matters:

Jiva Bandha fosters relaxation in the jaw and neck, enhances deep, abdominal breathing, and improves vagus nerve tone, aiding in stress regulation.This placing of the tongue roots the top of the deep front line in place allowing us to properly control the entire length of tissue from feet to head.From a more traditional yogic perspective, Jiva Bandha is seen as placing a cap on the pranic (energetic) vessel of the torso, preventing physical energy generated during asanas flowing upward into the head and over-stimulating the mind.

5. Pada Bandha (Foot Lock)

Location and Activation:

Pada Bandha, when standing, is the grounding of the feet, achieved by evenly distributing weight across the three points of the foot: the base of the big toe, the base of the little toe, and the centre of the heel. This creates an active “lifting” sensation through the arches.Whilst sitting, it is activated by pushing out through the soles of the feet.Lifting, or pulling back the toes and spreading them helps with this activation

Fascial Connections:

This bandha engages the deep front line, particularly the fascial connections through the feet, lower legs, and inner thighs. Proper activation supports the arches and stabilizes the knees, hips, and pelvis.

Why it Matters:

Pada Bandha reinforces the role of the feet as the foundation of movement, supporting balance, gait efficiency, and joint health throughout the lower kinetic chain.The activation of the soles of the feet and toes aids in extending our awareness right out to the extremities of our bodies.

6. Hasta Bandha (Hand Lock)

Location and Activation:

Hasta Bandha mirrors Pada Bandha but applies to the hands. It involves the activation of the palm of the hand and the extension (and often spreading) of the fingers.

Fascial Connections:

This bandha activates the superficial and deep arm lines, connecting the hands to the shoulders and core. Through the fascial network, it supports the stability and functionality of upper body movements.

Why it Matters:

Hasta Bandha can help protect the wrists and distribute load evenly during weight-bearing poses, as well as enhancing proprioception in the upper limbs.As with Pada Bandha, the activation of the palms of the hands and fingers aids in extending our awareness right out to the extremities of our bodies.

The Bandhas in Practice: Fascia and Subtle Energy

Yoga practice works at many levels.One reason that much yoga practice in the West begins with a very physically orientated practice is that we need to be put back in touch with our physical bodies rebalance the mind-body connection, as well as often needing to dissipate some energy prior to being able to calm our minds.Once we manage to do this, it becomes easier to observe and appreciate the energetic aspects of our bodies.

The use of these bandhas within asanas aids yoga practice, firstly, in making it a whole-body practice, as opposed to a series of movements performed by sets of independent bones and muscles flying in close formation. Secondly, the patterns of connection they create within the body can help bring an awareness of how a living body consists of much more than simple, inert, physical matter.

Using the lens of fascia to understand the bandhas can help to access more esoteric aspects of yoga by making the practice understandable and effective at a more readily tangible level. Through the initial experience of these intentional engagements at a primarily physical level, we can feel how they create tension lines that distribute force, stabilise joints, and foster fluid movement. They are more than just physical locks; they are dynamic connections that help unify breath, movement, and awareness.

Exploring these bandhas offers a unique opportunity to connect anatomical knowledge with embodied experience, paving the way for a deeper understanding of both yoga and the human body.