Mahabandha is a great practice of Hatha Yoga. It is a very profound Yogic gesture as it integrates the three essential Bandhas or Yogic locks namely Jalandhara Bandha, Uddiyana Bandh, and Moola Bandha. Jalandhara Bandha is the throat lock, Uddiyana abdominal lock ,and Moola pelvic floor lock. Yoga believes that the Tribandha redirects Prana or the life energy to the vital parts of the body and harmonises downward and upward flow of life energy. Viewed from a neuroscientific perspective, this Yogic lock simultaneously activates neuromuscular and autonomic circuits of the body, generating an integrated state of physiological coherence. Jalandhara Bandha involves lowering the chin to the chest with the elongated spine.

 

This gesture leads to the stimulation of baroreceptors in the carotid sinus. The gentle pressure on these receptors sends signals to the brain stem, activating the parasympathetic nervous system. It leads to the calming of the heart beat and harmonising the autonomic balance. Yoga calls it redirecting Prana, while it is increased vagal tone, enhancing the body brain coherence in the language of neuroscience. Uddiyana Bandha causes a vacuum-like lift under the rib cage. As the breath is retained, it activates the diaphragm, intercostal muscles, and the deep core.

 

Thus , the diaphragm, and gut are stimulated, and the concerned sensors send signals to the midbrain, improving awareness, and increasing the body’s ability to respond to internal sensations. During the practice, it is found that this lock leads to emotional regulation, reduces anxiety, and enhances moment to moment awareness. Yogic texts call it the arising of inner Prana or life force. Neuroscience describes it as the improved body brain synchronisation through the betterment of the vagal tone. Moola Bandha involves the pelvic floor muscles of the perineum.

 

Research has shown that pressure on pelvic floor muscles stimulates sacral roots. It positively impacts autonomic pathways leading to the arousal, and elimination control of the excretory system. When practised with the breath retention, this gesture stabilises abdominal pressure, and improves the movement of the cerebral spinal fluid. It assists in brain nourishment, and waste elimination. When all these three Bandhas are combined in the practice of Mahabandha, something remarkable happens.

 

The practitioner has voluntary control over the breath retention, creating a positive shift in the autonomic nervous systems. The sympathetic reactivity is reduced and parasympathetic tone is increased. Modern research has found that breath retention increases CO2 tolerance. CO2 tolerance calibrates chemoreceptors in the brain stem. As a result, one experiences better emotional resilience and cognitive flexibility. Mahabandha has been found to activate the prefrontal cortex, the command centre of cognitive ability and rational thinking. It inhibits unnecessary stimuli and reduces the default mode network of the brain.

 

This has been called Pratyahara or withdrawal in the terminology of Yoga. This state of the mind is associated with more clarity, reduced rumination, and expanded awareness. The regular practice of Mahabandha impacts the limbic system, amygdala and hippocampus. Slow and rhythmic breathing increases vagal tone, reduces reactivity of the amygdala which is the centre of fear and emotional turmoil.

 

It strengthens the hippocampus which controls memory. Alternate compression and release of pressure has been found to positively impact hypothalamus and pituitary glands also. (The writer is Former DG Police & CG, Homeguards, Maharashtra) ■