Pada Bandha

Definition - What does Pada Bandha mean?

Pada bandha is a yoga technique in which the soles of the feet are placed on the ground so the weight is evenly distributed in the triangle formed by the big toe, little toe and ankle. This bandha connects the yogi's body with the earth through the feet. The term comes from the Sanskrit pada, meaning “foot,” and bandha, meaning “lock,” “tighten” or “harness.”

Bandhas are also known as locks because they lock life-force energy, known as prana, in the body. The prana then flows through the body, energizing and balancing the internal systems and organs.

Yogapedia explains Pada Bandha

Pada bandha also provides centeredness, stability and balance in yoga practice. Physically, pada bandha strengthens the arches of the feet and engages the muscles throughout the lower body, toning them.

There are three major and two minor bandhas in yoga. Pada bandha is one of the minor bandhas, along with hasta bandha (palms of the hands). The major bandhas include:

  • Mula bandha, which involves constricting the muscles of the pelvic floor. It is known as the root lock.
  • Uddiyana bandha, in which the abdomen is pulled in toward the spine. It is known as the stomach lock.
  • Jalandhara bandha, also known as the throat or chin lock, is practiced by dropping the chin to the base of the throat.
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