Over the past several weeks, we have been integrating Bandha practice into our Asana/Pranayama practice. First, we started with the Mula (Root) Bandha and then have worked our way upward through the body, including Uddayani, Jihva and Jalandhara Bandha. There has also been an emphasis on Ujjayi Pranayama.
As requested, I am posting one of many articles that may be found online regarding Bandha practice. I especially want to recommend the last paragraph. In particular, please consider the two concepts of Antara and Bahya Sadhana.
The link to the article is www.doashtanga.com/mula.