Unlocking the Secret to Mula Bandha

Posted by huihsien on 24 Nov 09


“Inhale deeply, lift your Mula Bandha and jump through,” says J, my Ashtanga yoga instructor. “The internal lift will bring lightness to your entire body and ease your manoeuvres,” she continues.

As with many practitioners out there, I vaguely ‘know’ about the Mula Bandha or ‘Root Lock’ but have not been diligent in its practice. The most common reason for this fear is the preconception of its difficulty. The rare occasion when I remember to practice this pelvic floor exercise usually only triggers waves of frustration attributed to the nature of its subtleness.

There are many ways of practising Mula Bandha but it is generally described as a subtle lifting of the perineum center towards the abdomen, which is accomplished by contracting the pelvic floor muscles. The perineum in both genders refers to the diamond-shaped region between the anus and the genitals. In the beginning, the anal region will tend to be contracted as well but eventually with frequent practice, this area should be relaxed, isolating the contraction to only the central perineum. The Mula Bandha can be engaged with inhalation, and held as long as possible without any restriction to the flow of breath. Another way is by rhythmatically engaging the Mula Bandha with each inhalation and releasing the Mula Bandha with each exhalation.

What is the point of this frustrating exercise which yields no obvious benefit to the physique? In reality, being competent in the practice of Moola Bandha brings more advantages to your asana routine than ever imagined. When the perineal floor is lifted, the core muscles of the abdominals are also lifted and this results in an internal elevation which enables a normally energy-zapping position to be held longer without strain. The core-strengthening effect of the Mula Bandha also makes practice safer as it protects the lower back muscles and increases the body’s range of movements. A strong Mula Bandha builds greater core stability, which in turn leads to more efficient use of energy as the body learns how to engage muscles in a discriminative manner. Regular practice improves concentration, uplifts the emotions and develops mental clarity. Also nice to know is that according to the Hatha Yoga Pradipika, the Mula Bandha promotes youthfulness.

It is therefore of great importance to understand the essence behind this sacred move as only then will it spark genuine interest and pave the way towards obtaining the true benefits of the Mula Bandha.

Archived in the category: Yoga Poses & Styles

One comment for “Unlocking the Secret to Mula Bandha”

Franki Gifts:

Thank you for the explanation of the Moola Bandha and how to engage it. i was also wondering if it is possible to purchase the beautiful poster of the chakras.

Many thanks

franki Gifts UK

July 3rd, 2012 at 1:49 pm

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