Mula bandha : Press the yoni with the left heel and keep the heel pressed in the space just above the sex organs. Try to contract the anus upward and draw the apana prana upwards. The amana – prana has the natural tendency to eject the excreta downwards. But in Mula bandha we do just the apposite. We forcibly contract the anus upwards. In this practice both the prana and the apana – prana are forced to enter together in the sushumna nadi. Kundalini is awakened when the yogi achieves the perfection.
Jalandhar Bandha : During the pranayam after the deep inhalation, while holding the breath or kumbhak then press your chin with the chest firmly. Retain comfortably as much as you can. This is know as Jalandhar bandha.
Uddiyana Bandha : When we completely empty the lungs forcibly with an exhale breath through the mouth. Then we contract and draw up the intestine above and below the naval toward the back. Then the abdomn rests firmly against the back of the body high up in the thoracic cavity. This is known as Uddiyana bandha.