Yoga Exercise

Mula Bandha is one of the ancient yoga asana or posture which is usually performed in Ashtanga yoga or Hatha yoga to locally contain the flow of energy or prana. This yoga asana is also known as the Root lock in which the first of three interior bodies “locks” used in asana and pranayama. Mula Bandha can be engaged in most yoga postures, but is most importantly utilized in back bending postures such as cobra, standing back bend, crab, up dog, bridge, camel and boat.

Now let us discuss this asana practice:

How to perform this Yoga practice:

• First to perform this Mula Bandha, the practitioner is required to exhale and contract the muscles between the tailbone and the pubic bone, pulling the perineum up in towards the abdomen.
• Next, as you pull the pelvic floor up, feel the lower deep abdominal muscles engage and pull towards the spine.
• Initially, you will need to contract the genital and the anus, but over time work on relaxing these areas and isolate the perineum (the space between the anus and genitals).
• Mula Bandha can be engaged from 15 to 100 percent of the contraction and can either be held for as long as possible or used by rhythmically engaging and releasing the contraction with the breath.
• Do not strain while holding, or hold the breath in or out when engaging Mula Bandha practice.

Benefits of Mula Bandha:

• It helps build core body strength and enables you to hold the postures longer.
• It protects the low back muscles and makes the postures safer.
• It also increases your energy and vitality, and improves mental clarity and concentration.
• Using this Mula Bandha to support the asana from your core body allows the distal muscles to relax and enables the body to use less energy to hold the posture.