What Is Mula Bandha

Mula Bandha is often referred to as the root lock. The terms “Mula” in Sanskrit are derived from the root word and mean “root,” while the term “Bandha” means “lock” or “seal.” It engages the muscles at the base of your spine, particularly the pelvic floor, for directing and controlling the flow of energy (or prana) in your body. The feeling is as if you are locking in energy to prevent it from dispersing so you can concentrate and energize the mind and body.

How to Practice Mula Bandha Pranayama

Find a Comfortable Seat

Sit in a cross-legged position as in the easy pose Sukhasana or the lotus pose Padmasana.
Sit comfortably with your back straight and shoulders relaxed. You may sit on a chair if you are not able to sit on the floor; however, your feet should touch the floor.

Respiratory Focus

Breathe in and out in great, relaxing breaths. Take a few deep breaths, breathing in through the nose so the belly expands outward, breathe out through the nose as the belly contracts inward.

Once you feel relaxed, start to notice your breath as it naturally comes and goes without trying to push or force it in any specific way.

Engagement of the Pelvic Floor Muscles

Slowly contract muscles at the bottom of your pelvis; muscles the same ones you use to stop the flow of urine.

You will feel a subtle feeling inside, drawing upward and inwards. That’s the engagement of the Mula Bandha.

Continue the contraction without tightening any other areas of your body (such as your legs or lower abdomen) for several breaths.

Temporize to your Breath

Breathe out, letting go of the contraction
Breathe in, contracting your pelvic floor muscles and putting on the “lock.”
Repeat this several times through cycles of deep breathing, always relaxing between contractions.

Mindfulness Practice

Pay attention to the body sensations and energy flow during the practice. Some trials are required before you really connect with the technique; do not hurry:

Release

By the end of 5-10 minutes of practice, slowly release the contraction as you return to normal breathing.
As a result of the practice, sit calmly for a minute or two before you continue about your day.

Benefits of Mula Bandha Pranayama

Increases Focus and Mental Clarity

Engaging Mula Bandha will bring energy inward and calm the mind, improving concentration. This helps those people seeking to better focus during meditation or during other psychological activity.

Toning Your Pelvic Floor Muscles

Like any other muscle, the ones at the bottom of your pelvis can be toned with practice. This may prove very beneficial for people suffering from any of the issues: incontinence or after having children.

Builds Energy and Life Force

Mula Bandha locks and controls your energy (or prana) so you can put some restraint on and conserve your life force and channel it for leading a high-octane life.

Activates Root Chakra: Muladhara

In yogic philosophy, Muladhara-the root chakra-is positioned at the base of the spine, associated with feelings of safety and security, anchoring. Mula Bandha balances this chakra in order to effect calmness in the emotions and a feeling of welfare.

Strengthens the Core

Mula Bandha is much more than a pelvic floor exercise. It also engages the core muscles, which can influence posture over time and strengthen abdominal muscles as well.

Reduces Stress and Anxiety

The Mula Bandha practice does involve deep breathing and focus, so it easily reduces stress and calms the mind. This calm, focused breathing pattern can awaken the parasympathetic nervous system, which decreases stimulation or arousal and helps promote relaxation and calmness.

Improves Meditation and Yoga Sessions

Mula Bandha deepens your yoga and meditation practice because it heightens the awareness for assisting in helping control the subtle energies in the body. It is one of the best grounding tools that help you zero in when you’re practicing other yoga poses or while sitting for meditation.

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FAQs

1. Would it be safe for someone who is a beginner to try Mula Bandha?
Absolutely! Mula Bandha can be done by any level. Just take it slow and learn it as you go – with practice, you will experience more control over those muscles.

2. How long should I practice Mula Bandha? Practice Mula Bandha daily for about 5-10 minutes. As you get more familiar with it, you can increase the time little by little.

3. Can I practice Mula Bandha standing or while walking?
Yes! Once you get a feel for it, you can bring Mula Bandha into standing poses, into walking, or even into other yoga poses.