Angelica GovaertOwner/Founder, Yogalebrity · Online Yoga Empire Builder

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11 Mar 2023 · 1 min

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In this brief instructional video, the teacher addresses the common confusion many students feel in yoga class by delivering a concise, one‑minute overview of the three primary bandhas—mula bandha (root lock), uddiyana bandha (abdominal lift), and jalandhara bandha (chin lock). For each bandha, the speaker describes the anatomical action (pelvic floor contraction, hollowing the abdomen, chin tucking) and highlights its functional purpose, such as stabilizing the core, supporting flying poses, and creating gentle neck pressure to help regulate blood flow. The tone is encouraging and instructional, aiming to boost confidence and clarity for practitioners.

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Being confused in yoga class feels crappy. This 1-minute explanation of the bandhas will have you going from feeling blah to feeling very confident. The 3 main bandhas in yoga are the mula bandha. The mula bandha is also known as the root lock. This involves contracting the muscles in the pelvic floor, lifting up almost like you're stopping yourself from peeing. The uddiyana bandha— this is a lifting and toning of the abdominal muscles. It helps us when we're in flying poses. We want to exhale completely and then inhale, hollowing out the stomach, sucking up from the first and the second rib. The third, final, and rarely used bandha is the Jalandhara Bandha. This involves tucking the chin into the chest. It creates a slight pressure on the neck and helps to control the blood