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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 ...
- Why Yogis Practice Mula Bandha
- The 3 Bandhas
- A Quick Anatomy Lesson
- How to Practice Mula Bandha
- Step 1
- Step 2
- Step 3
- Step 4
- Step 5
- The Benefits of Mula Bandha
Mula bandha accompanies both pranayama and meditation, and it provides continuity when breathing practices are completed and meditation begins. Svatmarama, author of the authoritative Hatha Yoga Pradipika(Light on Hatha Yoga), states: “There is no doubt that by practicing mula bandha . . . total perfection is attained.” This is an impressive claim....
Yoga adepts describe three practices used to restrain the outward flow of energy and unite it with the upward flow of sushumna. In uddiyana bandha, the stomach lock, the breath is exhaled and the abdomen is sucked in toward the spine. This activates energy at the navel center. In jalandhara bandha, the chin lock, the chin is drawn down to the base ...
Formed like a bowl, the pelvic girdle consists of three fused bones—the ilium, the ischium, and the pubis. The pelvis is open at the bottom (the pelvic outlet), and at the base of this opening is an area of the body called the perineum. Viewed from above, the perineum is shaped like a diamond. The coccyx (the base of the spine) lies at the rear of ...
Since it is often difficult to isolate the contractions in this area, developing awareness of mula bandha is a matter of daily practice. It should not be rushed, because working slowly and gradually allows muscles to strengthen at the same time that mental discrimination is developing. An obstacle to practice is that the muscles of the perineum ten...
The first task is to develop the simple ability to contract and relax the perineal muscles. To begin, sit in any erect, meditative posture—preferably a cross-legged seated pose. Close your eyes; rest your body; and relax your breath, feeling the sides of the rib cage expand and contract while releasing tension from the upper abdomen. Breathing free...
Next, contract all the muscles of the perineum and hold to your comfortable capacity. While the tension is being maintained, continue to breathe slowly and smoothly. Sense the area around the anus, then move to the central contraction at the perineal body or cervix, and finally examine the contraction in the urogenital area. Tighten each area as yo...
Now coordinate contractions of the entire perineum with the breath. Inhaling, contract the perineum, and exhaling slowly release the tension. Time the contractions so that they coincide with the breath. Jerkiness or loss of control can be gradually reduced over time. During this practice, begin to focus on the central region of the perineum, giving...
Finally, when you are ready, center your attention on the center of the perineum, and contract the muscles there tightly with minimal involvement of the anal and urogenital areas. This is the initial version of mula bandha, and it will take some time to accomplish it. There is no hurry, and it is better to prolong the practice rather than rush it.
Once the contraction can be held without affecting the breath, other sympathetic muscle tensions are relaxed, and you will be able to comfortably hold mula bandha for some time. Then it can be employed during pranayama exercisesand meditation.
At the beginning of this article we puzzled over two meanings for the word bandha. One translation characterized bandha as a lock to dam the flow of energy, and another depicted it as a bridge to unite energies. As you do the practices described here you may find that these seemingly contradictory meanings now make internal sense. Mula bandha has t...
- Rolf Sovik
Jan 6, 2020 · 1. Mula Bandha. We practice Mula Bandha with internal or external breath retention. In a comfortable seated position with your mind calm, follow these simple steps to master the Mula Bandha using internal retention: Feel supported first; seated and comfortable. Imagine you have to urinate and have a bowel movement but you cannot at this moment.
Dec 20, 2022 · Mula Bandha, also known as the root lock, is a yoga posture that involves contracting and lifting the pelvic floor muscles. It is typically practiced during yoga asanas or pranayama (breathing exercises) and is believed to have both physical and spiritual benefits. In Sanskrit, "mula" means "root," and "bandha" means "lock," so Mula Bandha is ...
Sep 9, 2009 · Mula bandha is one of the three “locks” used in hatha yoga to locally contain the flow of energy or prana. The three bandhas are typically used in advanced pranayama, but mula bandha can also be effectively employed in asana practice. Mula bandha can be performed in a physical and external manner engaging the
Well, your body has similar locks, called bandhas. ‘Bandha’ literally means lock, to tighten, to close-off and block. There are four main bandhas in the body: Mula Bandha – the root lock. Jalandhara Bandha – the throat lock. Uddiyana Bandha – lifting of the diaphragm lock. Maha Bandha – all three locks at the same time.
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Sep 6, 2023 · In Padmasana, activating mula bandha helps to stabilize the pelvis and maintain balance as the legs are intertwined in the lotus position. The root lock also assists in grounding the energy, promoting a sense of inner stillness and focus. As such, Lotus Pose is a popular choice for seated meditation. Mula Bandha in Pranayama and Meditation
