7 Misconceptions about Practicing Yoga Bandhas

By Prana Editors | Updated: 17th July, 2024

Are bandhas difficult, and how long does it take to master them?
Are they for beginners or advanced yoga practitioners?
We answer seven commonly asked questions by our readers.
Also, check out our beginner’s guide to yoga bandhas

Bandhas, or energy locks, are essential to deepening yoga practice, but there are many misconceptions about their use, effects, and spiritual significance. Sadly, these misconceptions end up discouraging people from exploring this ancient and profound aspect of traditional yoga.

When done right, yoga bandhas have many benefits. They can help you develop better endurance, breath control, blood circulation, and emotional regulation [1]. But myths about their necessity, complexity, and safety create mental barriers. Newcomers think they are too advanced, and seasoned yogis often mistake them for physical exercises with no underlying spiritual purpose.

However, bandhas are an integral part of pranayama, especially for committed yogis. We firmly believe a holistic yoga practice is not possible without them. So, we created this article to clear the air around bandha practice, hoping to inspire yogis to explore them as per their capacity. Here are seven common misconceptions about yoga bandhas:

1. Bandhas are only for advanced yoga practitioners

Bandhas are better suited for experienced practitioners, but that doesn’t mean yoga beginners cannot safely practice a few of them. There are four types of bandhas in yoga: Mula (root lock), Jalandhara (throat lock), Uddiyana (core lock), and Maha bandha (great lock).

Maha and Uddiyana bandhas are fairly complex, and thus only suitable for skilled yogis. However, Mula bandha is accessible after mastering basic yoga poses and can be activated during asana sequences. Likewise, Jalandhara bandha can be introduced during pranayama training, as it helps develop breath control and awareness.

That said, bandhas are best attempted under the guidance of an instructor who can ensure proper technique, alignment, and usage. Moreover, beginners are adivsedd to start with simpler variations and gradually ramp up the duration, intensity, and complexity of their practice.

2. Bandhas are merely physical muscle contractions.

Even though bandhas involve physical muscle contraction, they are actually holistic yoga practices designed for energy management. Their main purpose is to help a yogi redirect the flow of prana within the body, enabling them to influence the autonomic nervous system.

Moreover, the muscular contraction in bandhas is always done in conjunction with breath retention (kumbhaka) and energetic awareness. For example, we engage Mula bandha while holding the breath and directing attention to pelvic floor. These three elements – contraction, breath retention, and awareness – create a powerful synergy that distinguishes Mula bandha from the purely physical Kegel exercises used to treat urinary infections or other pelvic floor issues.

Bandhas also have great spiritual significance in yoga. Practicing them awakens within us a dormant energy force called ‘Kundalini Shakti,’ which can be equated to ‘having a spiritual awakening.’ Each bandha technique is designed to help this K undalini energy travel into higher chakras, leading to spiritual transformation and, eventually, spiritual enlightenment. This, of course, is a nuanced concept that cannot be explained in limited space. You can read our articles on the (energetic) purpose of each bandha to learn about their pranic and spiritual effects.

3. You can practice bandhas without proper guidance

In today’s digitally-driven age, it’s possible to learn bandhas from books, apps, or online courses from recognized yoga institutions. While these resources are valuable, they can also leave practitioners questioning whether they are executing the techniques correctly. This concern is valid because incorrect engagement of bandhas can lead to several issues, such as putting undue pressure on internal organs, disrupting the flow of prana, and causing other adverse effects.

On the other hand, experienced instructors can guide you through the nuances and help you execute bandhas correctly. They can recommend preparatory practices, assess your alignment, and provide real-time feedback, thereby ensuring the risk of strain or injury. For those who cannot seek out personalized guidance due to various reasons, there are still excellent resources available that provide accurate instructions for learning yoga bandhas at home. Some recommended books include:

‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati
‘Moola Bandha: The Master Key’ by Swami Buddhananda
‘Light on Pranayama’ by B K S Iyengar
‘Kundalini Tantra’ by Swami Satyananda Saraswati

These comprehensive books are authored by highly respected gurus and offer detailed guidance on the practice. However, it's essential to approach self-study with caution and an awareness of one's limits. If possible, supplementing self-study with occasional check-ins from a qualified teacher can significantly increase the safety and effectiveness of bandha practice.

4. Bandhas should be engaged with maximum intensity

Many bandha practitioners believe intense muscle contraction yields better results. This is simply not true. In traditional yoga practice, bandhas are always engaged subtly and with precision, which can only be achieved by developing muscle control and perfect integration with the breath.

In the initial days of your practice, focus on engaging the correct muscles without contracting neighboring ones. Over-contracting muscles may lead to unnecessary strain or injury, which can impede progress. Instead, focus on quality and gentle engagement, gradually increasing control over time.

It’s also advisable to link your awareness to the area of contraction and the energy center (chakra) associated with it. This mindful allows pranic energy to flow freely, but it is only possible if you approach a bandha with awareness, not force. Remember, the power of bandhas lies in their subtlety attained through refinement, not in brute strength.

5. Bandhas are not isolated practices

Newcomers often practice bandhas in isolation, independent of other practices. This is done purely for practical purposes. Starting simpler allows you to focus on isolating the correct muscles, learning the proper technique, and developing muscle control at your own pace.

However, to gain the full benefits of bandhas, they should eventually be integrated into pranayama (breath control) and meditation. Using them with pranayama amplifies their effects on your subtle energy system, whereas engaging bandhas before or during meditation deepens focus and results in a more rewarding and profound meditative experience.

Pro-tip: Jalandhara bandha, the Throat Lock, is an important component of Pratyahara (sense-withdrawal) and dharana (concentration) practices in yoga. In fact, all four bandhas are highly effective techniques to cultivate mindfulness and improve emotional regulation.

6. Bandhas can be mastered in a few practice sessions.

There is no specific guidance for how quickly someone can learn to perform bandhas. It might come quickly for one person but take longer for another. That’s because everyone starts with a different level of physical limitations, muscular control, and body awareness.

Broadly speaking, practicing bandhas correctly can take anywhere between a few weeks to months. They involve contracting/releasing muscles that we rarely use in everyday activities, so it takes time and incremental progress to strengthen and develop these muscles. Additionally, the coordination of muscular engagement with the breath and energy flow adds to the complexity.

7. Bandhas are safe for everyone

Are yogic energy locks suitable for everyone? Well, of course not. Each type of bandha has specific contraindications, meaning situations and health conditions when it should be avoided.

Some of them are generic and apply to all types. For instance, one should not practice bandhas after meals, while recovering from illness, during pregnancy, or if you are sleep-deprived.

Moreover, bandhas should be avoided in certain health conditions, as they can worsen their symptoms and hinder recovery. For example, Jalandhara bandha is contraindicated in neck or cervical spine issues, Mula bandha should be avoided during menstruation, and Uddiyana is discouraged for those who have blood pressure or heart conditions.

These are just a few examples. It’s advisable to learn about the contraindications of every yoga practice, including bandhas, before including it in your routine. Those unsure about their health conditions should consult a physician and qualified yoga instructor before proceeding.

Before You Go

Whether you are a newcomer or pro, integrating bandhas can significantly enhance and deepen your yoga practice. By addressing these common misconceptions and myths, we hope our readers can approach bandhas with a clearer understanding and realistic expectations.

Feel free to explore Prana Sutra’s numerous articles, editorials, and how-to guides about different yoga bandhas. They are neatly arranged and available for free on the ‘Bandha’ page of our website. Here are a few hand picked links to articles that may interest you: