Bandhas: The Inner Architecture of Yoga (and the wisdom of Goldie Locks)

A good friend and client recently asked me if we could include more pelvic floor exercises in our yoga classes. She also sent me an article about pelvic floor health. Such a great question, and a beautiful reminder of an important element in yoga practice for pelvic health, core stability, strength, and balance.

As many practitioners have already experienced, yoga is about much more than becoming flexible. Yes, flexibility and strength come. But when we take a deeper dive, we discover that yoga is full of tools for keeping our minds, hearts, and bodies healthy, well, and balanced (see what I did there :) ). Our mats become a place to practice how we want to show up in our lives. A kind of dress rehearsal.

One of those essential tools is the bandhas.

What Are Bandhas?

The word bandha means “to bind” or “to hold.” They are subtle internal actions that involve the pelvic floor, the deep belly, and the throat. Activation of the bandhas will improve pelvic floor health and stability, but their purpose is not simply muscular. They gather, contain, and concentrate our life force energy (aka; prana). They create a feeling of being held from the inside and help us stay mentally focused and stable.

When the bandhas are engaged in practice, the body doesn’t feel stiff or soft. It feels organized. Alive. Supported from within.

The Goldilocks Principle: Not Too Tight, Not Too Soft

At the beginning of most practices, we gently engage the root bandha (mula bandha) and the abdominal area (uddiyana bandha), maintaining that subtle support throughout the practice (I will remind you in your next practice with me). Jalandhara bandha (the throat lock) is activated in specific poses, for example when the chin is drawn toward the chest and we breathe into the throat space....which p.s. helps to calm the nervous system via the vagus nerve (more about that in another post!)

If we try a pose without this pelvic floor and core engagement, we may feel: too soft, lacking support, scattered in our energy, unstable in the joints, and distracted in the mind. The pose might look fine from the outside, but internally it feels mushy and unsteady...and it actually is unsteady....notice this next time you're in a balancing pose.

On the other hand, we can also grip too tightly. When we over-engage the bandhas, the body becomes rigid, the breath restricted, and the nervous system strained.

This is where the Goldilocks approach comes in. We seek the middle place. Not too tight. Not too soft. "Just right."

Patanjali describes this beautifully as sthira sukha asanam: effort without tension, relaxation without dullness. During our hour on the mat, we practice finding this balance moment by moment. And what we practice on the mat is exactly what we are learning to bring off our mats and into our lives.

When the balance in the pose is just right, we feel buoyant, strong, spacious, and focused.

Yes, the bandhas support core strength, pelvic floor stability, and tapas (that internal heat that helps cleanse body and mind). And the bandhas are how we discover that “just right.”

Bandhas in Action: Why They Matter in Asana

Let’s take Warrior II Pose as an example.

Without bandhas, the pose can look correct, but the body subtly collapses. The joints work harder than they should. The mind drifts. There is less heat, less presence, less vitality.

With the bandhas engaged, something very different happens. The pelvic floor gently lifts. The lower belly draws in and up. The spine feels light and supported. The breath becomes fuller. The mind sharpens. The pose becomes alive from the inside.

Try this: Try Warrior II for a few breaths without the bandhas engaged. Then try it with the bandhas engaged. Feel the difference in inner strength, clarity, and presence.

Tapas: Inner Heat, Inner Strength, Inner Fire

Bandhas generate tapas (no Steve, not the small plates of food you find in Spain 😃). Inner fire; Not the kind of fire that burns you out, but the kind that warms you, steadies you, and leaves you feeling energized in a balanced way. This inner heat builds resilience, focus, and quiet confidence. When the bandhas are awake, the body becomes steady and the mind naturally follows.

Beyond the Mat: Why This Matters in Life

Because the way we practice is the way we live - bandhas teach us how to hold ourselves in life: not collapsing, not giving up too easily, not armoring or gripping too tightly, but standing in that Goldilocks place of inner support. It's finding internal strength that is balanced, affective and not forced. It's being strong without being hard, soft without being a doormat, awake without being tense. Yes, pelvic floor health matters. And yoga can support it beautifully.

As we dive deeper into the practice of yoga we discover that yoga is truly a complete system that trains body and mind together, helping us move through life with steadiness, inner strength...balanced with a sense of ease.

Want to dive deeper into this mind, heart and body enriching practice? Join me for my next retreat April 24-26, 2026. Not only will you learn and practice ways to balance your whole self, but you'll be surrounded by a wonderful group of women; you will laugh, maybe jump into a cold mountain stream (maybe you'll just watch and laugh at us).

Guaranteed; you'll leave lighter, more grounded, more joyful and at ease.