Mula Bandha - The Root Lock
Over the I’ve taught yoga, especially Ashtanga, students Mula Bandha, or the "root lock," is a crucial practice within the yogic tradition. Physically it involves an upward contraction of the pelvic floor muscles, lying between the pubic bone and tailbone. Ancient texts like the Hatha Yoga Pradipika guide this practice, noting,
"In the perineum of the body of men, there is a downward facing aperture having the size of a grain of black gram. The Yogin should always compress it by contracting the anus" (3.68-69).
This contraction is intertwined with the rhythm of our breath: inhaling deeply and engaging the pelvic floor muscles with exhalation, then releasing with the incoming breath. As we progress in this practice, the contraction's duration extends gradually, but always ensuring relaxation between contractions. It's worth mentioning that the Hatha Yoga Pradipika highlights the control of prana, or life force, brought about by Mula Bandha. It notes,
"By practicing mula bandha, the Prana goes up the Sushumna; the breath is controlled, the body becomes healthy, the gastric fire is increased. It destroys decay and death and gives the power of Apana" (3.61).
From a health perspective, the practice of Mula Bandha can improve the tone and strength of the pelvic floor muscles, aiding during pregnancy, postpartum recovery, and menopause and helping both men and women manage urinary incontinence. The Gheranda Samhita offers insight into this, stating,
"Press the heel tightly against the region of the anus, contract the rectum, and draw the Apana Vayu upwards. This is Mula Bandha, destroyer of decay and death" (3.7).
Beyond the physical benefits, Mula Bandha serves a broader purpose in yoga. By controlling the flow of prana, Mula Bandha stimulates the root chakra, Muladhara, which fosters feelings of security, stability, and grounding. This practice has been credited with rousing and elevating the dormant energy at the base of the spine, a process reflected in the Hatha Yoga Pradipika,
"Having carried the Apana Vayu to the sphere of Agni (fire), having fanned the Agni with the help of the Vayu (wind) , one should meditate on the kundalini and carry it slowly to the navel" (3.62).
By practicing Mula Bandha, we are embarking on a journey of self-discovery, embracing a practice that enhances our physical well-being and our energetic and emotional states. As the Shiva Samhita suggests,
"He who practices mula bandha is revered in the world and is endowed with strength, knowledge, and wisdom, remaining ever unaffected by old age and disease" (4.35).
So, beyond the physical, Mula Bandha's practice opens the door to transformative experiences, echoing ancient yogic wisdom.
Step by Step
What follows is a step-by-step guide to practicing Mula Bandha. Remember, these techniques have worked for some people at some point. That doesn’t mean you will have the same experience. Keep practicing. Do your research. Keep searching.
1. Find a Comfortable Position: Start by finding a comfortable seated position. Cross-legged, kneeling, or sitting on a chair - whatever works best for you.
2. Relax and Focus: Close your eyes and take deep breaths. Start to focus on your lower body, particularly around the pelvic floor area.
3. Understand the Area of Engagement: The area you want to engage in is often described as the space between the pubic bone and tailbone - try to become aware of this area. The Mula Bandha relationship is one to be nurtured. Often the best way to explore the pelvic floor is to pay attention to the effects of breathing on the length of the spine.
4. Engage Mula Bandha: On an exhalation, gently contract the pelvic floor muscles, pulling them upward. Imagine the process like an elevator going up.
5. Hold and Release: Hold the contraction for a few moments, then gently release on an inhalation. Repeat this process several times.
6. Gradual Increase: As you become more comfortable with this practice, you can hold the contraction for longer, perhaps over several breaths. However, it is essential to always release and relax the muscles after each contraction.
7. Incorporate into Other Practices: Once you feel comfortable with Mula Bandha, you can start incorporating it into your other yoga practices. For example, engage Mula Bandha during a yoga pose or meditation.
Remember, practicing Mula Bandha should never cause discomfort or strain. Always listen to your body and consult a yoga teacher or healthcare provider with concerns. Like all yoga practices, Mula Bandha is not just about physical exercise but about cultivating awareness and connection within ourselves.
