Are you ready to move beyond the physical postures and delve into the deeper, more subtle dimensions of yoga? While asanas (postures) form the foundation of any practice, the ancient wisdom of Hatha Yoga offers powerful tools to cultivate heightened consciousness and control energy: Mudras and Bandhas.
The practice of Mudras and Bandhas is explored in depth in advanced courses like the "Beyond Asana" 50-hour yoga training, which offers a deep immersion into everything that is yoga.What are Mudras? The Gestures of Consciousness
In classical Hatha Yoga, the Mudra is considered the fourth element. The word Mudra itself means Gesture. More than just a physical pose, Mudras are psychic gestures and "seals" that manage the flow of vital energy (prana). The gesture is said to "draw a certain attitude of bliss". Historically, yogic masters in states of high consciousness (like Samadhi) would naturally fall into certain hand and eye positions, and in yoga, we adopt these gestures to intentionally induce that same state of awareness.
The text categorizes Mudras into four main types:
Full Body Mudras: Such as Sharnagath Mudra (surrender) and Vipreet Karni (redirects prana flow).
Tongue Mudras: Including Kechari Mudra, which is known as Amrath Nectar and helps with focus.
Eyes Mudras: Practices like Nasigara Mudra (gaze at the nose tip), Kaki Mudra (look at the eyebrow center), and Shambavi Mudra (eyes crossed above the eyebrow center).
Hand Mudras: The most classical ones are Gyan (Jnana) Mudra and Chin Mudra. Other beneficial hand Mudras mentioned include Prana Mudra (energizes and improves vision) and Vayu Mudra (relieves chest pain and reduces knee/joint/shoulder pain).
What are Bandhas? The Internal Locks
A Bandha is a "body lock" in Hatha Yoga, and is considered a type of Mudra. The term literally means "lock," "to tighten," or "to close-off and block". By engaging a Bandha, you are strategically containing and directing energy within the body.
There are four main Bandhas in the body:
Moola Bandha (The Root Lock): This lock conditions the Mooladhara Chakra. Engaging it allows energy to flow up, stimulates pelvic nerves, and relieves depression.
Uddiyana Bandha (Lifting of the Diaphragm Lock): Uddiyana means "to fly or rise up". This lock involves drawing the abdominal cavity inwards toward the spine and acts as a soft massage for the deeper internal muscles, stimulating the digestive system and the Manipura Chakra. This practice must be done on an empty stomach.
Jalandhara Bandha (The Throat Lock): This lock manages the energy flow through the nerves and vessels of the neck area. By bringing the chin toward the neck and engaging the muscles, it compresses the neck's arteries to balance the thyroid, regulate metabolism, and alleviate stress.
Maha Bandha (The Great Lock): This is the most powerful combination, consisting of all three internal locks performed simultaneously. It is ideally performed in conjunction with pranayamas and mudras, and it is known to affect the hormonal secretions of the pineal gland, regulating the entire endocrine system.
Taking the Next Step in Your Practice
Both Mudras and Bandhas are essential for any serious yogi looking to cultivate a deeper connection to the subtle pranabody. They are powerful techniques that go beyond the physical body and mind. For those looking to fully integrate this knowledge, advanced training offers the foundation. The course requires students to give a 20-minute presentation on their learning and provides a supportive online community with lifetime access to live Q&A and teaching sessions with the founder, Manish, every Saturday.