There are 3 main Bandhas, or locks.
- Mula Bandha
- Root lock, pelvic floor muscles.
- Engage the pelvic floor (Kegel), lift he muscles upward.
- Udayana Bandha
- Upward Flying Lock, abdominals up to the diaphragm.
- Draw the lower belly towards the spine.
- Jalandhara Bandha
- Throat lock
- Place chin on sternum and lock throat.
A Pranayama exercise using all three locks can be experienced by inhaling a deep inhale. With the breath held in, engage the Mula Bandha. Engage the Udayana Bandha. Engage the Jalandhara Bandha. Raise your shoulders and hold until you need to breathe again. When you need to breathe again, release each bandha, lower the shoulders, and let out the air through the nose or through parsed lips slowly.