The bandhas, taught carefully
Mula, uddiyana and jalandhara — what the hatha texts actually describe, how modern classes changed them, how to learn each one in a sane order, and the conditions that make them a bad idea.
Start here
The Three Bandhas in Yoga: What They Are and What They Are For
What a bandha is, the three classical locks, the great lock they combine into, and the order a beginner should actually learn them in.
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Each lock, and its cautions
Root lock
Mula Bandha: How to Find It, and What It Is Not
Where the root lock actually is, how to find it without clenching, and why releasing matters as much as lifting.
Abdominal lock
Uddiyana Bandha: How to Do the Abdominal Lock Safely
The flying-up lock: empty lungs, a drawn-back abdomen, and a short list of people who should leave it alone.
Throat lock
Jalandhara Bandha: The Throat Lock, and Why Retention Needs It
The simplest lock to learn, the one most often skipped, and the reason breath retention feels safer with it.
The great lock
Maha Bandha: The Great Lock, and When You Are Ready For It
All three locks at once, on a held breath — the classical set, the prerequisites, and an honest account of the claims.
Breath practice
How the Bandhas Are Used in Pranayama
Which lock goes with which part of the breath, in what order, and how to build retention without forcing it.
Safety
Who Should Not Practise Bandhas: Contraindications and Common Injuries
The conditions that make bandhas a bad idea, the mistakes that cause most problems, and what to do instead.
Breath practice sits alongside this material — see the breathing guides, and Yoga Nidra if you would rather rest than retain.