The Importance of Bandhas: Jalandhara Bandha / Throat Lock

Bandhas, or energy locks, are used in yoga to control the flow of prana(energy) in our body. In Jalandhara Bandha, throat lock, the deep flexor muscles of the neck are also engaged.

At the front of our neck, closest to the spine, lie two very important muscles: longus coli, and longus capitus. In people with whiplash or neck pain, it has been found that these muscles are under active and weak. These muscles have a stabilizing role in the cervical spine and help maintain the curve of the neck. Research has shown that strengthening these muscles can significantly decrease neck pain in sufferers.

To activate the deep neck flexors, and jalandhara bandha, lie on your back with a small towel rolled and placed in the curve of your neck. Slowly begin to make a double chin, pressing the curve of your neck back into the towel. You want to keep the big Sternocleidomastoid muscles (SCM) of the superficial neck relaxed. You should feel a deep contraction of your neck muscles near the throat. Hold for 10 seconds, and repeat.

Maha Bandha
An excellent asana, or posture, to practice all the bandhas is Dandasana or staff pose. When all the bandhas are active at once, it is known as Maha Bandha, or Big Lock. Sitting on the floor with both legs extended, feet flexed, engage mula bandha (see below) lifting the muscles of the pelvic floor. With a long side body, engage uddiyana bandha (see below) by tucking the lower belly in and up. Next, lengthen the back of the neck and subtly tuck the chin, engaging jalandhara bandha.

Breath normally with your drishti, or gaze, at the big toes, and enjoy a strong and stable spine.

The Importance of Bandhas: Uddiyana Bandha / Abdominal Lock

Bandhas in yoga are traditionally used to stop the prana, or energy, within our body from escaping. These ancient practices also correspond to stabilizing muscles of the spine.

In uddiyana bandha, abdominal lock, the transversus abdominis muscle is becoming active. This muscle acts as a girdle for the lumbar spine, wrapping around the lower torso in a thick band at the front, and attaching into the stabilizing connective tissue of the lower back. In the style of uddiyana bandha used when practicing poses, yogis draw the belly button in and up, flattening the lower abdomen.

In one study of individuals who suffered their first episode of low back pain, training in the use of transversus abdominis significantly reduced the recurrence of low back discomfort. In other studies, the transversus abdominis was dysfunctional in those individuals with low back pain. Training in the use of uddiyana bandha can be very important in preventing and recovering from low back pain.

To find uddiyana bandha, lie on your back with knees bent, hands gently resting at your pelvic bones (Anterior superior iliac spine) so that your fingers can feel your lower belly. Draw your belly button in towards the spine and slightly up, so that your lower belly flattens. Try to keep your larger abdominal muscle (rectus abdominis) relaxed. Breath normally while keeping your lower belly contracted.

Next you can take your bandha into your practice, moving naturally while keeping a slight contraction in the lower belly. Your low back will thank you for it.