Mudras and bandhas: the subtle tools of yoga
Yoga means more than posture. The tradition includes breathing practices, meditation, ethical guidelines — and, at a subtler level, specific techniques for directing and containing energy within the body. Two of these are mudras and bandhas. They tend to receive less attention in Western yoga classes, but in classical hatha yoga they are considered integral to a complete practice. In this article, we will explore the main mudras and bandhas: what they are, how to practice them, and what they are designed to do.
Mudras
The word mudra in Sanskrit means “seal,” “gesture,” or “sign.” Mudras are deliberate positions of the hands, eyes, or body held during meditation, pranayama, or asana. The tradition holds that different gestures affect the flow of prana (life force energy) through the body, influence the nervous system, and cultivate particular inner states.
The mudras below are the most commonly encountered in yoga practice.
Anjali Mudra
How to practice: Bring the palms together at the center of the chest, fingers pointing upward. Leave a slight hollow between the palms, and rest the thumbs lightly against the sternum.
Benefits: Anjali Mudra is a gesture of recognition — of the practice, of the teacher, of the inner life. It appears at the beginning and end of most yoga classes in the form of namaste. Physically, it creates a moment of symmetry and centering that helps the practitioner arrive fully in the present. It is also, simply, a way of pausing before beginning.
Jnana Mudra and Chin Mudra
These two mudras are closely related. Both involve touching the tip of the index finger to the tip of the thumb, with the other three fingers extended and relaxed.
How to practice: In Jnana Mudra (mudra of knowledge), the palm faces upward. In Chin Mudra (mudra of consciousness), the palm faces downward. Both are held with the hands resting on the knees during seated meditation or pranayama.
Benefits: The gesture symbolizes the union of individual consciousness and universal consciousness — the index finger representing the individual self, the thumb the universal. In practice, both mudras support a quality of open, relaxed attention. Jnana Mudra with the palm up tends to feel more receptive and expansive; Chin Mudra with the palm down tends to feel more grounding.
Dhyana Mudra
How to practice: Place both hands in the lap, right hand resting in the left, both palms facing upward. The tips of the thumbs touch lightly, forming an oval between the hands.
Benefits: Dhyana Mudra is the mudra of meditation — the gesture in which the Buddha is most often depicted. The oval formed by the hands is said to represent wholeness. In practice, it supports a quality of deep stillness and receptivity, making it well suited to extended sitting practice.
Prana Mudra
How to practice: Bring the tips of the ring finger and little finger to touch the tip of the thumb. The index and middle fingers remain extended and relaxed. This can be held in either hand during seated meditation or pranayama.
Benefits: Prana Mudra is said to activate and enhance the flow of prana throughout the body. It is traditionally used when energy feels depleted — to reduce fatigue and support vitality. Many practitioners find it useful at the beginning of a practice when the body needs waking up.
Shambhavi Mudra
How to practice: Soften the gaze and slowly direct it inward and upward toward the space between the eyebrows — the ajna chakra, often called the third eye. The eyes may converge slightly. The face and jaw remain completely relaxed.
Benefits: Shambhavi Mudra is used in meditation to direct awareness inward and toward the ajna center, supporting deeper states of concentration. It is associated with the development of pratyahara — withdrawal of the senses. This is a more advanced practice, and forcing the gaze can cause tension or headaches. It is best learned with direct guidance from a teacher.
Bandhas
The word bandha in Sanskrit means “lock,” “bond,” or “hold.” Bandhas are internal muscular contractions — or, more precisely, energetic seals — applied at specific areas of the body to direct and contain prana. In classical hatha yoga, they are practiced during pranayama and certain asanas, often in combination with breath retention (kumbhaka, the pause at the top or bottom of the breath).
A note before practicing: bandhas are subtle techniques. This is especially true of Uddiyana Bandha and Jalandhara Bandha, which involve working with the breath in ways that require proper preparation. Learning them from a teacher is strongly recommended.
Mula Bandha
Mula means “root.” Mula Bandha is the lock of the pelvic floor.
How to practice: Gently contract and draw upward the muscles of the perineum — the area between the anus and the genitals. The contraction is subtle and sustained, not a forceful grip. It can be maintained throughout asana and pranayama practice once it has been understood.
Benefits: Mula Bandha is considered the foundation of bandha practice. It is said to contain the downward-moving energy (apana vayu) and redirect it upward, building energetic stability from the base of the body. Physically, it activates the pelvic floor and provides subtle support for the lumbar spine.
Uddiyana Bandha
Uddiyana means “upward flight.” This is the lock of the abdomen.
How to practice: Practiced after a complete exhalation, with the breath held out. The abdomen is drawn inward and upward — toward the spine and beneath the ribcage — creating a deep hollow in the belly. The posture is typically practiced standing, with the hands resting on the thighs and the knees slightly bent. It is not a forceful muscular crunch, but a drawing-in that happens naturally when the lungs are fully empty and the diaphragm rises.
Benefits: Uddiyana Bandha is said to draw prana upward through the body and to stimulate the digestive organs through a kind of internal massage. It should not be attempted during pregnancy, menstruation, or in cases of high blood pressure, hernia, or acute abdominal conditions.
Jalandhara Bandha
Jala refers to a network — specifically, the network of energy channels in the throat. This is the throat lock.
How to practice: Lengthen the back of the neck upward, then lower the chin toward the sternum, creating a gentle compression at the throat. The chest remains open and the shoulders do not round. Jalandhara Bandha is most often applied during pranayama — particularly during breath retention — rather than throughout asana.
Benefits: Jalandhara Bandha is said to prevent prana from dispersing upward through the throat and to regulate the flow of blood and energy to the head. It is traditionally practiced during kumbhaka to prevent the sudden pressure shifts that can arise when the breath is held. It also has a calming effect on the nervous system and is said to support thyroid function.
Maha Bandha
Maha means “great.” Maha Bandha is the simultaneous engagement of all three locks.
How to practice: After a complete exhalation with the breath held out, apply Mula Bandha, then Uddiyana Bandha, then Jalandhara Bandha in sequence. Hold for a few seconds, then release in reverse order before inhaling again.
Benefits: Maha Bandha is said to integrate the effects of the three individual locks, directing prana through the entire central channel of the body. It is an advanced practice and requires solid familiarity with each of the three bandhas individually before attempting them together.
Conclusion
Mudras and bandhas are, in many ways, the invisible dimension of yoga — practices that unfold inside the body rather than on its surface. Does that mean they are essential for a beginner? Not at all. However, as a practice deepens over time, they offer a way of engaging with subtler layers of experience. Not just what the body does, but what it feels. Not just the shape of the posture, but the quality of attention brought to it. That shift — from doing to sensing — is what this tradition has always pointed toward.