Yoga Mula Bandha

28 Jan

mula bandha

In Sanskrit mula means root, and thus Mula Bandha is the root lock. To find it, sit, stand, or even be in an asana, and if you are a man, contract the area between the anus and the testes. If you are a woman,  contract the muscles at the bottom of the pelvic floor, behind the cervix. Mula bandha, or the “root lock,” is a conscious action, a dynamic engagement and release of the pelvic floor in relationship to the movement of the diaphragm.

  1. The “root lock”
  2. The deep awareness of the support that the pelvic floor and lower abdomen offer the pelvic and abdominal organs, as well as the pelvis, sacrum and lumbar spine.
  3. About finding the neutral position for the pelvis, and becoming conscious of the pelvic floor muscles – and their trying to feel their subtle contraction at the end of the exhale.
  4. The feeling of mula bandha is like having on a pair of deeply supportive but comfortable muscular underwear.
  5. Although we don‟t need to tuck the pelvis under during this practice, the lengthening will help lengthen the lumbar curve for people with lordosis.

To experience Mula Bandha

  • Exhale completely and fully
  • Try to feel the superficial muscle fibres of the perineum running sideways
  • Then, move your awareness upward, and feel the deeper muscle fibres drawing the pubis along the tailbone
  • Feel the contraction of the transverse abdominis muscle across the front of your lower belly, and into your lower back
  • Once you have sensed the Mula Bandha at the end of the exhale, you can begin finding it earlier on the inhale
  • Now, instead of sighing the exhale down the body, we squeeze it up the body from the pubic rim, toward the nave

You should practice common yoga poses regularly. Every single day. You can practice Savasana, Triangle Pose, Pigeon Pose, Half Moon Pose. To begin with this is very tough and you will notice that you’ve forgotten the bandhas. Don’t get frustrated. See this though as an achievement as you have reminded yourself. With practice you’ll remind yourself about bandhas time and time again, until it becomes a faithful companion to your yoga practice.


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