Āṅgelī

Āṅgelī (आंगेली) refers to the practice of bandhas (body locks) in Hatha Yoga. The name is taken to mean “limb practice” or “body practice,” referring to the physical locks that engage specific muscle groups to direct prāṇic energy. The Hatha Yoga Pradīpikā treats the bandhas (together with the mudrās) in its third chapter as essential auxiliaries of prāṇāyāma and energy work.

The three primary bandhas are mūla bandha (root lock), uddīyāna bandha (abdominal lock), and jālandhara bandha (chin lock), with mahā bandha (great lock) combining all three.

Origins

The practice of Āṅgelī appears throughout the Hatha Yoga Pradīpikā and is described as essential for the proper practice of prāṇāyāma and mudrā. The Shiva Saṃhitā and Gheraṇḍa Saṃhitā also describe the bandhas as methods for controlling the flow of prāṇa in the body. Traditionally, the bandhas are taught as preliminary practices before advanced prāṇāyāma, as they help to contain and direct the energy generated through breathwork.

Technique

The three primary bandhas are:

Mūla Bandha (Root Lock): Contraction of the pelvic floor muscles, lifting the perineum upward. The Hatha Yoga Pradīpikā (3.61–62) instructs:

पार्ष्णिभागेन सम्पीड्य योनिमाकुञ्चयेद्गुडम् ।
अपानमूर्ध्वं सम्प्रेष्टुं मूलबन्धोऽभिधीयते ॥
Pārṣṇibhāgena sampīḍya yonim ākuñcayed guḍam / apānam ūrdhvaṃ sampreṣṭuṃ mūlabandho ‘bhidhīyate
“Pressing the heel against the perineum, contracting the anus, and forcing the apāna upward — this is called mūla bandha.”

Uddīyāna Bandha (Abdominal Lock): Drawing the abdomen inward and upward under the ribcage. This is performed after exhalation during breath retention.

Jālandhara Bandha (Chin Lock): Pressing the chin toward the chest, compressing the throat region. This is performed during breath retention to prevent prāṇa from escaping upward.

Mahā Bandha (Great Lock): The combination of all three locks, performed simultaneously during kumbhakā (breath retention).

Benefits (as claimed by tradition)

Traditional texts claim the bandhas:

• Control and direct the flow of prāṇa in the body
• Prevent the escape of vital energy during prāṇāyāma
• Activate kuṇḍalinī shakti
• Purify the energy channels (nāḍīs)
• Prepare the practitioner for advanced meditation practices

The Hatha Yoga Pradīpikā states that the bandhas “restrain the vital breath” and are essential for the proper flow of energy in the body.

In modern practice

The bandhas are widely taught in contemporary yoga, particularly in Ashtanga Vinyāsa where mūla bandha and uddīyāna bandha are emphasized throughout the practice. They are used to stabilize the core, protect the spine, and enhance the flow of energy during asana practice.asana) practice. Jālandhara bandha is commonly taught during prāṇāyāma. Studies suggest the bandhas activate the core musculature, improve respiratory function, and may influence the autonomic nervous system.

Verification notes

• The Hatha Yoga Pradīpikā references for the bandhas are from the chapter on mudrā and prāṇāyāma (Sinh 1914, GRETIL).
• The Shiva Saṃhitā and Gheraṇḍa Saṃhitā references follow standard critical editions.
• Modern usage is based on the teachings of K. Pattabhi Jois and other contemporary yoga teachers.
• Audited against Wikipedia (September 2026).