How to Do Bhandas In Kundalini Yoga

Kundalini yoga bhandas, also called body locks, are muscle-contraction exercises used to help channel the flow of breath while practicing yoga. Try the following bhandas to activate your vital life force and awaken your kundalini energy.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Yoga mat

Mula Bhanda Root Lock

1. Get into a relaxed sitting position. Bring your attention to and contract the perineum, the area between the anus and genital area.
2. Think about stopping the flow of urine in the middle of urination. This is contracting your perineum.
3. Inhale as you contract and hold, then exhale and release. Continue inhaling and contracting, exhaling and releasing. Do this exercise 10 times.

Uddiyana Bhanda Diaphragm Lock

4. Stand with your feet hip width apart. Shoulders and torso should be slightly rounded forward.
5. Inhale deeply through your nose. Exhale completely while contracting your abdominals, emptying out as much air as possible.
6. Hold the bhanda for 5 to 10 seconds. Inhale deeply as you release the abdominal contraction. Perform this bhanda at least 10 times.

Jalandhara Bhanda Neck Lock

7. Sit comfortably with your spine tall and straight.
8. Inhale deeply, and bring your head slightly back, then forward, followed by tucking the chin slightly in toward the chest.
9. Breathe consciously, inhaling and exhaling deeply. This bhanda is performed during meditation or chanting.