Maha Bandha

The Great Lock|Maha Bandha| Steps| Benefits
The Sanskrit word ‘Maha’ can be translated as ‘Great’, when placed along with ‘Bandha’ meaning ‘lock’ it can be simply understood as the ‘Great Lock’. This Great Lock is an advanced level yoga practice and should be performed only when all the tree bandhas i.e. Jalandhara Bandha, Moola Bandha and Uddiyana Bandha have been mastered as it is the combined practice of the three bandhas. This bandha not merely channels the prana but also awakens the Kundalini. It also bestows the practitioner with the combined benefits of the three bandhas. However, keeping in mind the complexities involved in practising this bandha it is strictly recommended to practice this under the specialized guidance of a yoga instructor/guru.
This Bnadha can be practiced with both antar kumbhaka (internal breath retention) and bahya kumbhaka (external breath retention). This article will guide you thoroughly through these two techniques.
Technique 1:
The first technique is practiced by combining antar kumbhaka (internal breath retention), Jalandhara Bandha(Neck Lock) and Moola Bandha (Perineum Lock). Remember: since, Uddiyana Bandha can only be practiced with bahya Kumbhaka (external breath retention) therefore it is excluded from this technique.

  1. Sit down comfortably. Since the Gherand Samhita mentions that feet should press against the perineum during the practice assume Siddha Asana. However, those who are unable to assume this posture can also assume Padmasana/ Ardha Padmasana.
  2. Place your palms on your knees and close your eyes.
  3. Inhale slowly but deeply.
  4. Bring your chin close to your chest till it rests against it. This is Jalandhara Bandha.
  5. Concentrate the inner gaze towards the centre of your eyebrow. This is the Shambhavi Mudra.
  6. Retain the posture, the breath, the bandhas and the mudra for a comfortable period of time.
  7. To return to the initial position, release the Shambhavi Mudra, followed by the Moola Bandha, then the Jalandhara Bandha.
  8. Slowly exhale.
  9. Give your body sometime to resume the normal breath cycle and normal rate of heat beat.

Technique 2:

  1. Assume Siddha Asana you can also choose to practice padmasana/ ardha padmasana.
  2. Place your hands on your knees, relax your whole body and close your eyes.
  3. Inhale deeply.
  4. Exhale and ensure that you have emptied your lungs as much as possible.
  5. Retain your breath externally (bahya kumbhaka)
  6. Lower your head so that your chin rests against the chest. This is the Jalandhara Bandha.
  7. Pull your abdomen upwards and inwards towards your spine, this is the Uddiyana Bandha.
  8. Assume moola bandha.
  9. Hold this position for a comfortable period of time. Do not force yourself to hold it for a long period of time.
  10. To return to the initial position, first release the Jalandhara Bandha followed by Uddiyana Bandha then releases the Moola Bandha. Finally when all the Bandhas have been released inhale slowly, do not rush during this step.
  11. Wait till your breath has become normal before repeating the Maha Bandha.

Health Benefits

  1. This bandha promotes introvertness of mind and thus is often recommended to practice prior to meditation.
  2. It rejuvenates the entire body.
  3. It helps in calming the mind. As the bandhas are released and the brain is supplied with an influx of oxygen the stress and anxiety is also relieved.
  4. It regulates the endocrine system by controlling the secretions of pineal glands.

Meditative Benefits

  1. This bandha awakens the Manipura, Vishuddhi and Mooladhara Chakras.

Contraindications/Precautions

  1. In case of any discomfort during breath retention, halt the practice immediately.
  2. Do not practice this bandha if you are diagnosed with high blood pressure or cardiac ailments.
  3. In case of hernia, abdominal ulcers or any other stomach ailments avoid this practice.
  4. Pregnant women are often discouraged from this practice as it causes undue pressure on their abdomen.
  5. In case of injury in neck, back, abdomen or pelvis avoid this practice.

Practice Note:

  1. Practise Mahabandha after you have practised asanas and pranayamas. It should be followed by meditation.
  2. Do not force yourself to practise this for a long period of time. It takes months to perfect it.

Sources:

  1. Asana Pranayama Mudra Bandha by Swami Satyananda Swami
  2. Hatha Yoga Pradipika: Light on Hatha Yoga by Swami Muktibodhananda
  3. Asanas Mudras and Bandhas-Awakening Ecstatic Kundalini Yogini (from the AYP Awakening Series)
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