Finding Stability from Within: Exploring Bandhas in Your Practice

When we step onto the mat, we often focus on alignment, grounding, and breath. But there’s another layer of stability that quietly supports us: the bandhas.

The Sanskrit word bandha means “lock” or “seal.” In yoga, bandhas are subtle internal engagements that help contain and direct energy in the body. Physically, they support the spine and core. Energetically, they create a sense of lift and steadiness. Whether you’re a student exploring new depths in your practice or a teacher guiding others, understanding bandhas can open a whole new way of experiencing stability and presence.

Bandhas and the breath

Bandhas are always connected with breath awareness. As Liliana, one of our senior teachers, shares, the bandhas “transform our breathing, produce energy, and invite us to discover our potential as human beings”. Even simple actions, like gently lifting the pelvic floor or softly drawing the lower belly inward after an exhale, can shift the quality of your breath and movement.

Building stability in practice

Engaging the bandhas brings a subtle but powerful sense of support. In standing poses, mula bandha (root lock) can steady your balance. In pranayama, jalandhara bandha (throat lock) refines breath retention. These locks don’t need to feel complicated — they can be seen as mindful actions that help you connect more deeply to your center.

Practicing with sensitivity

When exploring bandhas, less is more. A small cue — “draw up from the pelvic floor,” or “hug the belly in gently” — is often enough. The key is curiosity rather than force. Notice how even the smallest engagement can change your experience of a pose. Bandhas are not about holding tension but about cultivating awareness.

Why it matters

Bandhas remind us that stability is not only about strong muscles or steady bones. It’s also about a quiet sense of inner support that grows as you practice. For students, they can make each pose feel more grounded and alive. For teachers, they offer a way to guide others toward deeper awareness. And for all of us, they point to yoga’s invitation to discover steadiness from within, breath by breath.

Explore More with Liliana

Curious to go deeper into the practice of bandhas? Join Deepening Consciousness through the Bandhas November 15 & 16 at Yoga Moves. It’s a chance to experience the transformative potential of bandhas in a guided, supportive setting.