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Mula bandha (or Moola Bandha) is a ‘pelvic seal’ used in conjunction with mudras and pranayama in yoga. Bandha translates to ‘bond’ or ‘hold’ and mula (root) refers to the base of the spine (coccyx). The mula bandha is created by tightening specific muscles in the pelvic floor and lifting them up and towards the navel, either as a standalone practice or with breath retention. Many ...
- Mula Bandha in Tadasana
- Mula Bandha in Adho Mukha Svanasana Variations
- Mula Bandha in Virabhadrasana II
- Mula Bandha in Sirsasana
- Mula Bandha Paschimottanasana
- Mula Bandha in A Bind
In Latin, “pelvis” means basin. In Tadasana, you want this basin to be in a neutral position so that if the basin were filled with a precious liquid, it wouldn’t spill out the front or the back. To find this neutral position, explore the potential placement of the pelvis. Stand upright with your feet together and your arms by your sides. As you inh...
Downward-Facing Dog is an excellent pose in which to practice Mula Bandha, especially if you explore two different expressions of the pose: Prana Dog, which is linked to the inhalation, and Apana Dog, which is linked to the exhalation. From Downward Dog, inhale and extend your spine by taking your head and shoulders toward the floor, drawing your h...
Virabhadrasana II, when done well, is a classic illustration of Mula Bandha in action. But all too often the pelvis listlessly drops into an anterior tilt, the front thigh turns in, and the belly becomes slack. From here, the buttocks go back and the lower ribs jut forward. The knees buckle inward, bringing too much weight to the inner edges of the...
In Headstand, just as in Virabhadrasana II, you’ll often see the pelvis dropped into an anterior position with the ribs jutting forward and the buttocks sticking out. This causes the lower back to compress, and it creates a sense of disconnection between the torso and legs. Applying Mula Bandha can realign the pelvis and provide a link that integra...
Begin in Dandasana(Staff Pose), an excellent pose to feel the diamond shape of the pelvic floor, which is bordered by the pubic bone in the front, the coccyx in the back, and the sitting bones on the sides. Bring your weight forward on your sitting bones so that they get heavy and the lumbar spine comes into its natural curvature. As you press down...
Some teachers feel that Mula Bandha is overused in American yoga. “In our overdrive culture, there’s already too much tension on the pelvic floor due to overwork, sexual frustration, feelings of failure, disappointment, and the onslaught of images across the media,” says Tias Little. “We overemphasize Mula Bandha, in part because it’s familiar to u...
Apr 5, 2012 · The best yoga pose for Mula Bandha is siddhasana for men and siddha yoni asana for women. In each of these poses one heel presses against the muladhara area to stimulate its physical contraction. If you cannot sit in these asanas, then take any other pose for meditation where your knees are on the ground.
Mula bandha, the root lock, is an important yoga practice, but one that is often tucked into the back pages of yoga manuals. The Sanskrit word mula refers to the root of a plant or tree. As in English, root can also mean the foot or base of an object, or the origin of a thing (the root of the problem). Here, mula indicates the base of the torso ...
- Rolf Sovik
Sep 6, 2023 · Understanding the Mula Bandha. Mula bandha, often referred to as the “ root lock,” is a fundamental yogic technique that involves the conscious contraction and lifting of the perineum (the space between the anus and the genitals). Mula bandha is closely linked with Muladhara (the root chakra).
Anatomically, the Mula Bandha is a diamond shaped area of muscles that covers the space between the pubic bone, the two ischium (sitting bones, which can be regarded as the sides of the diamond) and the coccyx (tailbone). The muscles involved are the coccygeus, iliococcygeus, and the pubococcygeus muscles. Together they make up the Levator Ani ...
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Root Lock Pose (Mulabandhasana) is a seated hatha yoga pose. As the name suggests, Mula = Root, Bandha = Lock, and Asana = Pose. It's an advanced seated pose that stretches the groins and inner thighs. It's a deep, hip opener pose. Apart from the physical benefits, this pose also helps control excessive sexual desire by balancing the root and sacral chakra. It helps control vices and guides ...
