Tribandha Pranayama (Energy Locks Yoga): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

Bandha means to lock. These locks are used to hold the energy or direct it towards inner higher growth. These bandhas are special postures adapted to conserve and utilize the cosmic reserves of prana generated through the advanced breathing practices. They not only prevent an excess of prana, but also allow you to regulate its flow and transform it into spiritual energy. Tribandha or three locks are fundamental to the practice of pranayama or controlled breathing. They are: Jalandhara Bandha, Uddiyana Bandha and Mulabandha. These bandhas tonify glands, nerves, tissues and cells, keeping the body fit and disease free. They are performed either collectively or separately at certain moments throughout the practice of kriya, asana, pranayama, mudra, visualization, and meditation. Jalandhara and Moola Bandha are used simultaneously during retention to unite prana and apana; Uddyana Bandha is used after an exhalation to push the pranapana up into the sushumna nadi and raise the kundalini. Each bandha is a lock, meaning that part of the inner body is locked.

1. Jalandhar bandha (chin-lock)

Jalandhar Bandha was initiated by the Mahasiddha Yogi Jalandhar from the Natha tradition for concentration and mental stability through breath holding.

Steps to perform:

1. To perform it, sit in a comfortable position and put your hands on your knees.
2. Take a deep breath and hold your breath, stretching your chest forward.
3. Bend your head and press your chin against your throat as far as possible.
4. Focus your attention on the Ajna chakra in the centre of the eyebrows and after 10-15 seconds exhale.
5. Repeat the cycle five or more times.

Another method is

1. Hold your breath out and rest your chin in your throat.
2. With the contraction of the throat and the closing of the ida and pingala nadi-s (neural passages beginning in the lower abdomen below the navel and ending at base of the forehead), Vishuddha chakra at the base of the neck, is activated.

Benefits:

1. The secretion of nectar from Brahmarandhra on the head is thus restrained; or it flows down to the Manipura chakra at the level of the navel and is consumed in the stomach fire.
2. Jalandhar Bandha wards off throat diseases such as tonsillitis and laryngitis
3. It improves voice quality.
4. It improves the functioning of the thyroid and parathyroid glands, which regulate hormones and calcium levels in the body.

Prohibitions:

• The Bandha should not be practiced by persons suffering from breathing difficulties or high or low blood pressure.
• Thyroxine levels are low. People with high thyroxine levels should not perform this bandha

2. Uddiyana bandha (abdominal lock)

Uddiyana means to fly up. Uddiyana Bandha pushes the pinched apana vayu up in the stomach toward the sushumna-nadi, the central nerve canal that runs along the spine.

Steps to perform:

Uddiyana Bandha should be performed on an empty stomach after emptying the bowls.

1. It can be done seated or standing, but the latter is more convenient.
2. Stand with your legs apart. Bend forward and place your hands on your thighs, slightly above your knees.
3. Exhale fully and contract the navel region towards the spine.
4. Stay in this state as long as you can hold your breath.
5. Alternately inhale by inflating your abdomen and exhale by drawing it back towards your spine.
6. Draw the belly in and up and synchronize it with the breath.
7. Repeat the exercise a few times. It helps in nauli kriya, which involves twisting the abdominal muscles.

Benefits:

It activates the Manipura Chakra and keeps the abdominal organs in perfect condition. It increases metabolism.

Precautions:

• People suffering from back pain should perform this bandha while sitting or standing.
• People with asthma should not hold their breath for too long.
• People suffering from diseases such as hernias should also not perform this bandh.

3. Mulabandha (root-lock)

Stretching the anus and bladder upwards allows for the practice of mulabandha at any time.  But it is best performed in the lotus posture with bahya kumbhaka, holding the breath externally.

Steps to perform:

1. Alternatively, while seated, one should press the perineum with the left heel and place the right heel over the genitals, followed by 15 to 20 contractions of the pelvic floor muscles.
2. As a result, Apana Vayu, which has a natural tendency to incline downward, rises and merges with Prana Vayu, located at the heart center.
3. With practice, both Vayu-s integrate and enter Brahma Nadi as a snake enters its hole (Ibid.III.68).
4. Brahma Nadi (Sushumna) is a subtle passage of Kundalini energy moving towards Sahasrara at the top of the head.

Benefits:

Mulabandha balances the Muladhara chakra at the base of the spine, sublimating passion and making one an Urdhavareta, that is one whose energy flows upwards.

Precaution:

• People suffering from hemorrhoids, anal fissures or hernia should not perform this bandha.
• Women suffering from gynecological problems should consult their doctor before performing this bandha.