As you watch an experienced yoga practitioner flowing in and out of asanas, what is it that makes it seems so graceful, flowing with ease? Is it strength? Is it flexibility? or is it Yoga Magic?

What is this internal energy that brings a life to the practice, and how do we tap into it?

One of the main texts describing the yoga practices of asana and pranayama is the Hatha Yoga Pradipika. The Hatha Yoga Pradipika describes uddiyana bandha and mula bandha as practices which use the body and mind to direct the movement of energy. So are bandhas the engagement of certain muscles or are they energetic? Yes. I’d suggest that the concept of bandha can cover many expressions of it: physical, energetic, even metaphorical. Although the word bandha is usually translated literally as “lock”, if I were defining the concept more generally, I might define bandhas as a focused internal awareness with a direction.

When we refer to bandhas, there are two we are usually referring to: uddiyana and mula bandha. Hatha Yoga Pradipika describes uddiyana bandha this way:
The drawing back of the abdomen above [and below] the navel is called uddiyana-bandha.” (Ch.3: Vs.57 – Mohan translation)
And it describes mula bandha this way:
Pressing the perineum with the heel, contract the perineum and draw the apana upwards. This is known as mula-bandha.”
(Ch. 3: Vs.:61 – Mohan translation)

The Physical Dimension:

The intent of the muscular contractions and focused attention described in the Hatha Yoga Pradipika as mula and uddiyana bandha is not about jumping back. It’s about subtle internal practice intended to lead towards states of meditation. However, those same muscular contractions with focused attention affect our physical expression as well. Does engaging certain muscles affect how you control movement in the body? Yes, definitely. Anyone who has ever watched a dance performance or watched gymnastics in the Olympics has seen what it looks like when subtle control over body movement is mastered.

So let’s talk about the anatomy of the physical idea of bandhas for a moment. Physically, the description of mula bandha in the Hatha Yoga Pradipika is directing our attention to an area around the perineum. One of the main groups of muscles that we find there are the pubococcygeus muscles, often abbreviated as the PC muscles.

The action of those muscles when they contract is to lift the floor of the pelvis, and in the process, provide muscular support for the organs and viscera that are located above the pelvic bowl. Indirectly, the PC muscles also support and stabilize the spine because it is the pelvis that supports the spine.

Physically, the description of uddiyana bandha in the Hatha Yoga Pradipika is directing our attention to the deeper layers of musculature behind the surface layer of abdominals. If we go a couple layers deep to the rectus abdominis on the surface, we’ll find the transverse abdominis and the iliopsoas. The main action of transverse abdominis when it contracts is to compress the abdomen and stabilize the torso. The primary action of the iliopsoas is to flex the hip joint. Psoas major, one half of the iliopsoas, is the muscle that we initiate walking from.

You could imagine that if we combine all of this muscular action to stabilize the spine at the deepest layers of our body, and then use a muscle as powerful as the iliopsoas to initiate movement, that it could have a big impact on how light and steady we feel when we do an action like picking up and jumping back.


Now let’s explore the idea of bandhas as tools to manage our energy. If we have the idea that Yoga is a broader idea than asana, that it is actually a path towards deeper focus, resulting in focus so deep that we no longer distinguish between ourselves and our object of meditation, then we need tools to act as a bridge to eventually connect us from here to there. We could choose to start on the Yoga path with asana because our body can be a relatively easy thing to pay attention to. Holding our attention on any object can be tricky though. The mind does like to wander. Using a more subtle tool like the breath can deepen our attention while easing our nervous system, which also makes it easier to continue to pay attention. Therefore the bandhas can be referred to as a part of the breath.

We use muscular control to manage the breath while doing an asana practice. The breath gives information to our nervous system and vice versa. The muscular control of breath provided by the idea of bandha affects the speed and quality of our breath. In other words, changing the shape and/or tension in the abdominal container has an effect on how the parts of that container can and cannot move, which then affects the feeling of our breath. How we manage our breath affects our nervous system and in that way it does affect our energetic experience.

If the exploration of bandha keeps your attention and holds that attention deeply in one place, then you are moving in the direction of Yoga, as more broadly defined, because you are moving in the direction of one-pointed focused attention. In that case, bandhas have become your object of meditation.


Hopefully our yoga practice is helping us achieve a greater sense of balance in our life. It’s certainly one of the positive benefits reported by many practitioners. The idea of a rooting bandha and a lifting bandha could also be used as a way to describe our exploration of balance. Think about how we focus on both grounding and lifting in Vrksasana (Tree Pose)

But, a balance between what and what? I could suggest a balance between effort and ease, or stability and lightness, or grounding and lifting. In a more mundane or practical sense that might look like a balance between exciting adventure in life and being present for home, work, and relationships. It’s prana and apana or yin and yang or any of the other many ways to describe the balance of seemingly opposing energies.

Yoga Magic:

Bandhas are a multi-faceted concept that we can use to explore different aspects of our yoga practice, from jumping back to working on our concentration. As your practice grows and evolves over the years, it’s likely that so will your connection with the bandhas, and at some point the Yoga Magic is found not just on the mat, but in our everyday interaction with life.
Blog based on an article by fellow yogi David Keil