The Energetic Seals of Hatha Yoga & The Gateway to Sushumna | Bandha Explained
Om Som Yoga + Ayurveda PodcastShow Notes
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ON THIS WEEK'S EPISODE:
Bandha gets taught like it's just about gripping the core. Tighten, hold, brace. And then people wonder why their breath disappears.
This week, Aaron and Milli unpack one of the most misunderstood concepts in Hatha yoga. Bandha is not muscular force. It is intelligent containment. This episode covers both the physical and energetic dimensions of bandha, why the distinction matters, and how learning to hold without hardening changes your practice and your daily life.
DEFINITION & ETYMOLOGY:
Bandha (Sanskrit: बन्ध) • Literal meaning: to tie, bind, restrain, or hold together • The English word "bandage" shares the same root • Too loose and it does nothing. Too tight and it cuts off circulation. The same principle applies in yoga.
KEY CONCEPTS & INSIGHTS: • Physical bandha: co-activation of opposing muscle groups around a joint complex (attributed to Krishnamacharya). Creates joint stability, prevents injury, and keeps energy moving efficiently without leaking. • Energetic bandha: the three subtle bandhas are Mula Bandha (pelvic floor), Udiana Bandha (navel center), and Jalandhara Bandha (throat center). Classified in the texts as mudras, not muscular contractions. Their purpose is to contain and direct prana. • Together they are called Treta Bandha or Maha Bandha. According to the Hathayoga Pradipika (Chapter 3), when all three are combined, prana enters the Sushumna, the central channel. • Mula Bandha works with apana vayu (downward force). Jalandhara Bandha with udana vayu (upward force). Udiana Bandha draws both to meet at the navel. This is the ha-ta union at the heart of Hatha yoga. • The mythic archetype is Shiva containing the halahala poison at the throat using Jalandhara Bandha. Hence Nilakanta, the blue-throated one.
TEXTUAL & TRADITIONAL SOURCES: • Hathayoga Pradipika, Chapter 3: when Mula, Udiana, and Jalandhara Bandha are combined, prana enters the Sushumna nadi. • Gheranda Samhita: the three bandhas are great secrets within the discipline of yoga. No classical text describes bandha as muscular contraction.
PRACTICAL INTEGRATION: • Instead of squeezing or clenching, try counter-activation cues. Can you bend and straighten the knee simultaneously? That meeting point of opposing forces is bandha. • For hypermobile practitioners: co-activating muscles around joints creates stability that passive flexibility alone cannot. • In daily life: awareness of where your energy is going makes boundaries less effortful. Containment is not force. It is awareness. • Stay in Tadasana after each pose and feel the energetic effect.
Reflection: What changes when you allow strength to organise itself from within?
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HARI OM
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PRACTICE WITH US
PRACTICE WITH US ✦ Practice Online - Sadhana Sangha: 5 practices per month, asana workshops, subtle body techniques & Yoga Sūtra translation https://practice.omsom.yoga/365-sadhana-sandha/join ✦ OmSom App (free) - Yoga philosophy, Sanskrit study & our online community. Search OmSom in the App Store ✦ 100 Hr Yoga Teacher Training - Asana Sadhana Dharma bridging course https://practice.omsom.yoga/asana-sadhana-dharma-oto ✦ 200 Hr YTT - Sri Lanka Immersion 2027 https://omsom.yoga/200-hour-yoga-teacher-training-sri-lanka ✦ 300 Hr YTT - Online & India Immersion 2026/2027 https://omsom.yoga/300-hour-advanced-hatha-yoga-training ✦ 50 Hr Yin YTT - Online https://practice.omsom.yoga/yin-yoga-and-prana-vayus-oto ✦ Practice in Person - Classes, workshops & community in Berwick, Victoria https://omsom.yoga/book-a-class
PRACTICE WITH US ✦ Practice Online — Sadhana Sangha: 5 practices per month, asana workshops, subtle body techniques & Yoga Sūtra translation https://practice.omsom.yoga/365-sadhana-sandha/join ✦ OmSom App (free) — Yoga philosophy, Sanskrit study & our online community. Search OmSom in the App Store ✦ 100 Hr Yoga Teacher Training — Asana Sadhana Dharma bridging course https://practice.omsom.yoga/asana-sadhana-dharma-oto ✦ 200 Hr YTT — Sri Lanka Immersion 2027 https://omsom.yoga/200-hour-yoga-teacher-training-sri-lanka ✦ 300 Hr YTT — Online & India Immersion 2026/2027 https://omsom.yoga/300-hour-advanced-hatha-yoga-training ✦ 50 Hr Yin YTT — Online https://practice.omsom.yoga/yin-yoga-and-prana-vayus-oto ✦ Practice in Person — Classes, workshops & community in Berwick, Victoria https://omsom.yoga/book-a-class