Bandhas are some of the most misunderstood practices in yoga. They’re often mentioned in classes, but rarely explained with enough context to help us understand what they really are or why they matter. In this conversation, I sit down with Sandra Anderson from the Himalayan Institute to unpack the physical, energetic, and meditative dimensions of the bandhas. We explore how these subtle practices fit into Hatha Yoga and how they can support a deeper, more integrated practice without becoming another technique to force or perform.
Sandra also shares practical guidance for yoga teachers, including how to introduce bandhas without overwhelming students, why experience matters more than labels, and how these practices naturally develop over time. Whether you’ve been teaching bandhas for years or have always felt unsure about them, this episode offers a thoughtful and grounded perspective on one of yoga’s most nuanced topics.
Core faculty at the Himalayan Institute, Sandy teaches yoga, meditation, somatic psychology, and yoga philosophy both online and in person. She is a key instructor in the Institute’s teacher training programs, the co-author of the award-winning book, Yoga Mastering the Basics, and a frequent contributor to the Himalayan Institute Online library. Her work draws on her immersion in the living oral tradition, traditional texts of hatha yoga and tantra, training in Sanskrit, and her background in environmental science. A long-time resident at the Himalayan Institute with a diverse background and life experience, Sandy has a unique capacity to convey the richness of spiritual life in the contemporary world.