Bandhas in Yoga - 5 Class Series

Date: July 22, 24, 31, August 5, 7

Time: 3 pm-5 pm (CST)

Discover the Power of Bandhas in Yoga

Discover the transformative power of Bandhas in this essential series for yoga practitioners. Learn practical, safe, and accessible techniques rooted in Tantric and Yogic texts like the Gheraṇḍasaṁhitā, Gorakṣaśataka, and Haṭhayogapradīpikā. Each session includes guided practices, Q&A, and insights into using Bandhas for pratyahara, meditation, and deepening yoga practice.

July 22, Session 1 (3:00 p.m. to 5:00 p.m.): Bandha Basics: Meaning, Types, Philosophy

In this first two-hour session, explore the fundamentals of Bandhas, their types, and their significance in yoga practice and philosophy. Understand the physical mechanisms of Bandhas, their three levels based on totality, and their scriptural roots in texts like the Haṭhayogapradīpikā, Gorakṣaśataka, and Gheraṇḍasaṁhitā. The session includes guided practice, Q&A, and key takeaways that can be integrated into practice now.

Learning Points:

• What are Bandhas and their main types?
• The three levels of Bandhas based on subtlety
• The mechanism of engaging a Bandha.
• Physical, subtle and mental benefits of Bandhas
• Scriptural insights into Bandhas from classical yoga texts.

Suggested Pre-Practice: Listen to and practice along: The Mantras Album

July 24, Session 2 (3:00 p.m. to 5:00 p.m.): Exploring Mulabandha: The Foundation of Bandha Practice

In this second session of the Bandhas in Yoga series, dive into the foundational practice of Mulabandha, the “key lock” in yoga. Learn its meaning, importance, and context, along with techniques to locate and activate this Bandha effectively. Discover pre-practices, supportive asanas, and pranayama techniques, as well as benefits and contraindications. The session includes guided practice, focused learning on where to direct awareness, and ample time for Q&A.

• Understanding Mulabandha and its significance.
• Techniques and pre-practices for Mulabandha
• Asanas, Pranayama, and Mantra to support Mulabandha
• Contraindications and areas of focus for safe practice.

Suggested Pre-Practice: Listen to and practice along: Body Yantra Meditation

July 31, Session 3 (3:00 p.m. to 5:00 p.m.): Exploring Uddiyana Bandha: The Lock of Levity

In this third session of the Bandhas in Yoga series, delve into the meaning and practice of Uddiyana Bandha, the “lock of levity.” Learn various techniques to activate this Bandha, integrate it into pranayama and mantra practices, and utilize shat kriyas, pre-practices, and asanas for effective engagement. Discover accessible modifications, understand contraindications, and refine your practice with guided sessions and ample time for Q&A.

• Understanding Uddiyana Bandha and its significance.
• Techniques and pre-practices for safe and effective engagement.
• Integrating Uddiyana Bandha with pranayama and mantra.
• Accessible ways to adapt the practice for all levels.

Suggested Pre-Practice: Listen to and practice along: Relax Your Senses

August 5, Session 4 (3:00 p.m. to 5:00 p.m.): Exploring Jalandhar Bandha: The Calming Lock

In this fourth session of the Bandhas in Yoga series, you’ll delve into the meaning and significance of Jalandhar Bandha, including how to sequence it with other Bandhas and integrate it into Pranayama, Mantra recitation, and Asanas. Discover key preparatory practices, understand contraindications, and learn why this calming lock could become a vital element in your everyday yoga practice. The two-hour session will include a guided practice and ample time for Q&A.

Learning Points:

• Understanding the purpose and benefits of Jalandhar Bandha.
• Effective sequencing with other Bandhas and yogic techniques.
• Contraindications and guidelines for safe practice.
• Ways to enhance calmness and focus through this fundamental lock.

Suggested Pre-Practice: Listen to and practice along: The Third Eye Meditation

August 7, Session 5 (3:00 p.m. to 5:00 p.m.): Exploring Tri Bandha & Maha Bandha: The Ultimate Lock

In this fifth and final session of the Bandhas in Yoga series, discover the transformative synergy of Tri Bandha (Mulabandha, Uddiyana Bandha, and Jalandhar Bandha) and learn how to sequence them effectively for Maha Bandha. Examine the benefits, contraindications, and how these combined locks can deepen and enhance your overall yoga practice. The session includes a guided practice, Q&A on the entire series, and a comprehensive overview of Bandhas in Yoga.

Learning Points:

• Understanding Tri Bandha and Maha Bandha in depth.
• Sequencing and benefits of practicing all three Bandhas together.
• Contraindications and safety considerations.
• Integrating these locks for a holistic yoga experience.

Suggested Pre-Practice: Kundalini Meditation and Guided Relaxation

Upon successful completion of the training, participants will receive a certificate from Yogsadhna/Indu Arora. CEUs are available from Yoga Alliance, NAMA, IAYT for registered members from respective organization.

Course Objectives and Takeaways

• Understand meaning, types, and significance of Bandhas in yoga practice and philosophy.
• Master the three primary Bandhas including physical, subtle, and mental benefits.
• Develop safe, accessible, and practical techniques to engage Bandhas effectively
• Integrate Bandhas with Asanas, Pranayama, Mantra, and Shat kriyas for a comprehensive yoga experience.
• Understand the foundational significance of Mulabandha, with pre-practices, supportive Asanas, and awareness techniques to activate and sustain it.
• Practice techniques, preparatory practices, and adaptable methods to incorporate Uddiyana Bandha into Pranayama, Mantra, and Meditation practices.
• Understand how Jalandhara Bandha enhances focus and calmness, along with sequencing, safety guidelines, and preparatory practices.

Advanced Practices: Tri Bandha and Maha Bandha:

• Understand the transformative practice of combining Mulabandha, Uddiyana Bandha, and Jalandhara Bandha into Tri Bandha and Maha Bandha for a deeper yoga practice.
• Understand the scriptural philosophy behind Bandhas and their role in Pratyahara and Meditation, with practical insights into ancient Tantric and Yogic texts.
• Complete the training with guided practices, Q&A, and a certificate from Yogsadhna/Indu Arora, with CEUs available

Cost: $350

Email us with payment plan or scholarship inquiry!

For Installment option, bundle discounts, repeat program student discount, Indian resident discount and scholarship email us

*Returning students of the same program are eligible for a 50% discount.

Interested students may enroll in the training at any time after the course begins and access missed live sessions through the replay option. Even if the first class has been missed–or the entire live portion of the training—you are still welcome to join as long as you do so before the end of the course replay window.

Date: July 22, 24, 31, August 5, 7

Time: 3 pm-5 pm (CST)

✅ Attend classes in a combination of Livestream and/or Replay.

✅ Video replay Access: July 23, 2025 through September 7, 2025

Audio & Video Recordings: Cost includes access to the video replay of the training from July 23, 2025 through September 7, 2025 (30 days from completion of the live training).

Please read our Cancellation Policy below before registering.

Pre-requisites (any one of the following):

• Current student in a Yoga teacher training program
• Completed a Yoga teacher training program
• Regular Yoga practice
• Sincere Interest in Yoga Philosophy

Required Books:

• Yoga: Ancient Heritage, Tomorrow’s Vision by Indu Arora

Recommended Books:

• Mudra: The Sacred Secret by Indu Arora
• Kundalini Stilled or Stirred? by Swami Veda Bharati
• Moolabandha: The Master Key by Swami Buddhananda
• Signs of Spiritual Progress by Swami Veda Bharati

Suggested Pre-Practices:

• Kundalini Meditation
• Guided Relaxation
• The Third Eye Meditation
• Body Yantra Meditation
• Relax Your Senses
• The Mantras Album

Bring Along:

Blanket, Shawl

POLICIES FOR ALL PARTICIPANTS

• “No shows” will receive no refund and forfeit full payment
• Fees, once paid (in partial or full), can neither be refunded nor transferred
• No verbal commitments will hold your spot

Cancellation and refund policy: No refunds, No transfers

1. Are there any prerequisites for this training?

Any one of the following:

• Current student in a Yoga teacher training program
• Completed a Yoga teacher training program
• 3 years of Yoga practice
• A seeking heart is the most important requirement. Come and fill your cup.

2. Who is this training for?

This course is for anyone seeking insight into Bandhas to deepen Yoga Studies. It will benefit anyone from a yoga seeker, yoga teacher, yoga therapist, Ayurveda counselor, energy healer, or curious learner.

3. Is this course suitable for all levels of physical ability?

Yes, most of the practices are simple to do and do not require extreme physical flexibility, strength, or even a large amount of time. This course is designed for current times where time is of the essence and accessibility is a must. Apart from this, the participant will learn a variety of techniques and have access to diverse tools. This is to make sure that we start from where we are comfortable and ready. The trainer’s philosophy is “The participant is welcome at their own pace.”

4. Is it a specific style of Yoga that will be taught in the course?

Indu Arora, the trainer of the course, is equipped with the knowledge and practice of Kriya Yoga, Himalayan Yoga, Sivananda Yoga, Ayurveda, Tantra, Kashmir Shaivism, Bhakti Yoga, and Yoga Therapy. She combines the wisdom of all these streams in her trainings, workshops, and courses.

5. Will I be able to apply this information to my classes or sessions if I am a yoga teacher or yoga therapist?

Absolutely, you can. That is the goal—to learn, apply for self-practice, and share, in this order. It is crucial and suggested that we first apply the teachings to understand and support our own growth and emotions. This allows us to share with integrity, truthfulness, and from a place of realization.

6. How much time do we dedicate to practice versus theory in this course?

Each meeting time will include at least one practice session along with theory and ample opportunity for Q and A.

7. Will this training accommodate different time zones?

We’ve selected times (central time zone) that will hopefully accommodate participants in various time zones, though it’s impossible to make the time ideal for everyone. If you are unable to attend the live sessions, you can watch each session’s video replay. It will be made available to the participants for 30 days once the course has ended.

8. Can I get contact continuing education hours if I’m a registered teacher with Yoga Alliance, IAYT, and/ or NAMA?

Yes! Currently, Yoga Alliance, IAYT, and NAMA are accepting all continuing education completed online. This includes both contact and non-contact hours.

9. What tools will I need for attending this course?

Yoga mat, any props (as needed), journaling notebook, and meditation cushion. Check the required and recommended books in the course description section.

10. Are any books suggested as a part of the course?

In addition to any books listed under Required Reading, Mudra: The Sacred Secret is suggested as recommended reading/corequisite by Indu Arora. Her books are available for purchase at the author’s website (www.yogsadhna.com).

11. Will there be any handouts, reading material, resources included in the price of the course?

Participants will be provided with handouts/worksheets as a part of the course. Indu Arora will also guide the participant toward important resources for reading, watching, and listening.

12. Is there any test/assessment involved?

Worksheets may be provided to the participants as a guideline. There is no formal submission of assignments required.

13. Are there any scholarships or discounts that I can apply for to attend this training.

Yes, Yogsadhna offers 50% discount to Indian Residents and for students repeating a course. Apart from this, you can also apply for partial scholarship, installment payment options. No two discounts can be combined. Partial scholarships are limited and are offered on a first-come, first-served basis. Email info@yogsadhna.com for details and to check if you are eligible.