Mula Bandha

Mulha Banda Information

Definition: Root lock. The first of three interior body “locks” used in asana and pranayama practice to control the flow of energy.
Bandha means ‘voluntary contraction of a group of muscles.’

The Mula Bandha consists of the contraction of the perineum (zone between the genitals and the anus) accompanied by a breath control technique. It can takes years of practise to cultivate and is essential for good concentration and more advanced yoga postures.

TIP: Never think you have mastered it, it takes years of practise

In order to exercise the Mula Bandha when beginning it is helpful to be seated or to lie down in a comfortable position. Concentrate your mind in to the anal / Genital / Perineum zone and become aware. The muscles of the Gluteus maximus/ Lower Bum muscles are pressed to transfer more pressure towards the anus, as if it was wanted to hold in your waste product. ( Poo as it has been called) .

There are parts which can be differentiated: The contraction of the external anal sphincter, later the contraction of the second muscular ring and last the elevation of the anus. Play with a maximum contraction and hold it, as to really feel what is going on. When you are holding the bandha for extended periods you may be holding it gently at 15 -50 % of your maximum.

A beginners guide
Air is inhaled until half of capacity of our lungs has been filled and the breathing stays while a greater contraction/ lift of the anus takes place. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel. You want to isolate and draw up the perineum, which is between the anus and genitals. Maintain this contraction with the breath in for about six seconds, then out for about six seconds. Breath with calm, slowly and smoothly. Repeat this exercise five times. Increasing over time to incorpotate it into your practise.
Do not hold your breath.

Engaging mula bandha while doing yoga poses can give the postures an extra lift. This is especially useful when jumping. When you are holding it for extended periods you may be holding it gently at 15 -50 % .

It is the root lock and calls the energy from within a makes everything come alive with energy. Mula bandha increases flexibility and stimulates heat. By contracting the perineum and drawing the energy up from the base of the spine, one can intensify and direct the life energy, cultivating a sense of heightened awareness and increasing vitality.

By bringing awareness to the core of the body, mula bandha helps prevent injury. It guides you to move from your center, rather than your brain which the eyes pull you towards. Once you have a better understanding of it, you will become lighter and flow more with your yoga practice.

Yogic texts tell us that Mula bandha can also can be practiced while doing Pranayama. While performing pranayama, the blood is accumulated around the waist. Practice of Mula bandha results in better circulation of this accumulated blood.

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