The Synergy of Bandhas and Chakras in Yoga
The bandha-chakra connection - what is it and why it truly matters.
By VINEET KAUL | Last Updated: March 10, 2025
First Read: A Three-Step Approach to Learning Yogic Internal Locks
While there are many informative articles on the physical aspects and benefits of bandhas, the same cannot be said about their energy mechanics or spiritual significance. Yet, as far as ancient yoga scriptures go, it’s quite clear that the internal locks are a salient aspect of spirituality, specifically designed to activate key energy centers (chakras) that connect the body and mind.
Most people know that bandhas flush bodily regions with life energy, releasing blockages and promoting energetic alignment. But a deeper look at the philosophy behind these techniques makes you quickly realize that they proactively induce spiritual growth as well. That’s precisely what we aim to discuss today– the chakra-bandha connection and how it fits in the broader context of yoga and spirituality. But before we explore this connection, let’s revisit basic yoga theory to establish the proper context.
Yogic Energetic Anatomy: A Quick Refresher
According to yogic literature, our physical body has an energetic counterpart (think etheric double) called the Pranamaya Kosha, commonly called the subtle body. This non-physical layer of our being is composed entirely of prana (life energy) and within it exist our bio-energy systems.
Put briefly, the Pranamaya Kosha is made up of three components:
Prana: A “life-energy force” that sustains life as long as it circulates within us. To better understand its role and function in the body, ancient sages divided this energy into five sub-currents (5 Prana Vayus), each with a distinct location and unique functions.
Nadis: An intricate network of energy channels–much like our nervous system–that distributes prana throughout our subtle body. Although there are thousands of nadis, three nadis named Ida, Pingala, and Sushumna are particularly important in yoga.
Chakras: Energy centers along the spine where Ida and Pingala Nadis intersect. They play a crucial role in determining our thoughts, attitude, and behavioral patterns.
For those curious, this philosophical concept comes from the Pancha Kosha (Five Sheaths) theory, first described in the Taittiriya Upanishad, an ancient text dating back to the 6th century BCE. Yoga adapted this theory and uses it to explain the multi-layered nature of human existence. Knowing it matters because yoga is all about peeling away these layers to experience our true, unconditioned self.
What are Chakras in Yoga?
Chakras are energy centers, often depicted as swirling discs or wheels positioned along the spine.
Traditional yoga texts state that chakras are strategically located at points where Ida (feminine energy channel) and Pingala (masculine energy channel) intersect. These intersections are points where the physical (body) and subtle (mind) meet, which is why they are important in spiritual traditions.
Now, there are seven primary chakras, extending from the base of the spine to the crown of the head, each associated with distinct qualities, characteristics, and aspects of human life:
Muladhara (Root Chakra) - Governs the physical body, stability, and security.
Svadhishthana (Sacral Chakra) - Influences emotions, identity, and sexuality.
Manipura (Solar Plexus) - Embodies willpower, confidence, and inner strength.
Anahata (Heart Chakra) - Centers on selfless love and compassion.
Vishuddha (Throat Chakra) - Governs communication, creativity, and self-expression.
Ajna (Third Eye Chakra) - Grants us intuition, insight, and inner wisdom.
Sahasrara (Crown Chakra) - Connects to self-realization and universal consciousness.
Imaginably, this brief, pertinent overview merely scratches the surface of what is an extremely profound and intricate concept in yoga philosophy. For those curious to learn more, we offer a more structures and detailed explanation in our expert guide on the yogic seven chakra system.
How Yoga Bandhas Influence Chakras
As you may know, yoga bandhas involves creating neuro-muscular locks by contracting muscle groups in either the throat, abdominal, or pelvic floor. These three “internal locks” essentially act like the gates of a river dam, helping us to control and reroute the flow of prana through the body.
The diagram above shows how the three bandhas (Mula, Jalandhara & Uddiyana) target strategic points along the spine. Mula creates a seal at the base, whereas Jalandhara creates a seal at the top.
When Mula and Jalandhara are performed simultaneously, they concentrate prana in the torso. Jalandhara limits the transfer (or exchange) of energy between the head and rest of the body, whereas the Mula Bandha stops energy from escapinge through the pelvic floor and redirects it upward.
With these two locks in place, performing Uddiyana Bandha forces the energy "trapped" in the torso to enter Sushumna, a subtle energy channel in the spinal cord that opens up in the cranial vault. This symbolizes that our consciousness has shifted from external (material) to internal awareness.
Now that you have a sense of the overall context, let’s explore the interplay between the three primary bandhas and seven energy centers of the subtle body:
Mula Bandha activates the Muladhara Chakra
Mula Bandha, or the Root Lock, engages the pelvic floor, which also happens to be the area where the Muladhara (Root) Chakra is located. Because of this direct connection, Mula Bandha is considered a key practice to stimulate and harmonize the flow of energy within the Root Chakra.
For those unaware, the term “muladhara chakra” comes from the Sanskrit words mula (root, origin), adhara (basis, foundation), and chakra (energy center). Muladhara is the first and most foundational chakra in the yogic energy system, and put very briefly, its role and functions are:
Physiological functions: Energies within the Root Chakra support and regulate the functions of the musco-skeletal and urogenital systems (elimination, reproduction).
Psychological functions: The Root Chakra is associated with the earth element (Prithvi), which represents stability and grounding. It governs primal instincts like survival, self-preservation, and a connection to the physical world. Imbalances often manifest as fear, anxiety, instability, self-indulgent behavior, and an unhealthy attachment to the sensual or material aspects of life.
Energetic functions: Prana energy that circulates around the Root Chakra (pelvic floor) is called Apana Vayu. According to Ayurveda, the ancient Indian holistic health system, Apana regulates all the downward and outward processes of the body, such as urination, menstruation, ejaculation, excretion, and childbirth. Therefore, issues in these processes are attributed to an imbalanced Apana Vayu and Root Chakra.
Why Stimulating the Root Chakra Matters
“In yoga, activating the Root Chakra is viewed as the first step to spiritual growth. It is the origin of energy and the foundation from which we derive a sense of inner peace and security,” says Vineet. “Think of it like a tree’s roots that provide a stable base for it to grow and reach for the sky, while enduring the change in seasons, great floods, and violent thunderstorms.”
The term Muladhara means “root of existence” because yogis believe a spiritual energy (Kundalini Shakti) exists in this chakra, but it is in a deep, dormant state. Therefore, every yoga school uses different methods to activate this slumbering energy. This activation leads to a major shift in our perception of the self and reality, and that's what we call a “spiritual awakening.”
“Imagine a seed of a mango tree,” explains Vineet. “When you hold it in your hand, it doesn’t seem like much. Yet within it is the potential to transform into a tree. With the right conditions–water, soil, and sunlight–it develops into something greater than its unassuming form suggests.”
Now think of the Root Chakra as the energy center with a figurative seed. It contains the dormant Kundalini Shakti – a cosmic transformational energy that can be awakened through spiritual practices, and once activated, it helps you blossom into something extraordinary.
Practicing Mula Bandha is one of the many yogic practices to bring about this Kundalini awakening. However, the awakening is just the beginning of your spiritual journey, not the end.
Once Kundalini is activated within the first chakra, it needs to travel up the spine and into the Sahasrara (Crown) Chakra. Every chakra it pierces is a new spiritual milestone–another major shift and evolution of our perception. And, this journey of Kundalini energy, from the base of your spine to the crown of your head, symbolizes a yogi's voyage from darkness and ignorance into light and knowledge.
Or, as our metaphor goes, the journey of a seed transforming into a fruit-bearing tree.
Jalandhara Bandha influences Vishuddhi Chakra
Jalandhara Bandha, executed through a chin-to-chest action, establishes an “internal lock” at the pit of the throat. This area corresponds to the Vishuddhi (Throat) Chakra, and that’s why practicing Jalandhara has a direct influence on the functioning of the throat energy center.
“Vishuddhi” comes from the Sanskrit words vi (intense) and shuddhi (purify), implying this chakra is the energy center of purification. It's the fifth plexus in the chakra system, associated with the ability to see past the dualities of life, choosing to consume the good (nectar) rather than the bad (poison).
Again, this is a very profound concept, but Vishuddhi’s functions can be summarized as:
Physiological functions: Energies within this chakra support the muscles, organs, and glands in the neck and upper chest (i.e., vocal cords and thyroid gland).
Psychological functions: In yoga literature, Vishuddhi is considered the source of our creativity, communication, and authenticity. It is linked to the ether element (Akasha), which represents wisdom and openness to new experiences, among other things.
Energetic functions: Prana energy that circulates around this chakra is called Udana Vayu. In Ayurveda, it regulates the biological processes taking place in the upper chest and head, and issues related to these processed are attributed to an Udana imbalance.
Why activating the Vishuddhi Chakra Matters
The Vishuddhi chakra governs our self-expression and ability to connect and communicate with both ourselves and others. Tantra scriptures call it a “wellspring of Akasha (ether),” stating that activating it opens up an individual to the vibratory level of universal consciousness.
“In our daily lives, we constantly engaging with the outside world and our five senses bombard the brain (mind) with sensory inputs. These inputs cause continuous fluctuations (vritti) in the field of our consciousness (chitta),” explains Vineet. “Due to this we spend most of our energy on thoughts, desires, and actions rooted in mithya (illusory or relative reality).”
The neck compression in Jalandhara generates a profound energetic shift in the mind because it slows the exchange of fluids and energy between the head and the body. This affords us a few moment to step from the outer into our inner world. In this meditative introversion, intuition and insight take precedence over the relentless stream of thoughts emerging from our unconscious mind. This fine-tunes our faculty of higher discrimination, making it easier to distinguish between reality and illusion.
3. Uddiyana Bandha stimulates the Manipura Chakra
Uddiyana Bandha entails engaging the core and lifting the diaphragm into the chest cavity. This strong upward lift aligns with the location of the Manipura (Solar Plexus) chakra, located right above the navel. Therefore, practicing Uddiyana Bandha is said to have a direct influence on the Manipura Chakra.
The name “Manipura” comes from the Sanskrit words Mani (jewels) and pura (city), translating to “a city of jewels.” This chakra is called the “seat of power” in yoga philosophy and it plays a crucial role in supporting our efforts to bring about spiritual growth and transformation.
Put briefly, Manipura Chakra’s functions are as follows:
Physiological function: Manipura Chakra is primarily associated with metabolism and digestion, including absorption, assimilation, and food and energy distribution.
Psychological functions: This chakra is associated with the fire element (Agni) and governs the processes that generate heat within the body, both physical and metaphysical. It is considered the source of our willpower, motivation, ambition, and self-esteem.
Energetic Function: Prana energy that circulates around the Manipura Chakra is called Samana Vayu. According to Ayurveda texts, this energy regulates metabolic and digestive processes, and health issues related to these activities are most likely to arise from a Samana Vayu imbalance.
Why activating Manipura Chakra Matters
The strong core engagement in Uddiyana activates the Manipura Chakra, increasing our "inner power" and improving the overall functioning of the muscles and organs in the abdominal region.
But to truly understand the subtler effects of Uddiyana, you must look at it in the context of the other bandhas. Mula Bandha (Pelvic Lock) awakens Kundalini and creates a seal at the base of your spine. This seal redirects energy upward, ensuring that it does escape from the pelvic floor.
Similarly, Jalandhara Bandha creates a seal at the top of the spine, preventing escape and limiting the exchange of energy between the body and the head. With no room to escape, Kundalini is forced into Sushumna and ascends the spine, transforming our perception with each upward movement.
Editor's Note: For those curious about the subtler, energetic aspects of bandhas, we recommend the works of Swami Satyananda Saraswati, the founder of the Bihar School of Yoga. |
Before You Go
In yogic philosophy, the opening and alignment of the chakra system signifies different stages of spiritual development, starting with awakening and leading to self-realization. Bandhas are taught in all yoga lineages but chakra activation is more prevalent in Kriya, Tantra, Raja, and Kundalini Yoga.
Some energy healing traditions work specifically on chakras to release energetic blockages. But the root causes of stagnant energy can have multiple contributing factors, including physical, emotional, or mental aspects. Plus, the seven chakras are interconnected, so imbalances in one can influence the others. Due to this, most yoga schools adopt a holistic approach to engage the entire system.
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