How to Practice Mula Bandha in Yoga

In Sanskrit, mula means “root,” and bandha translates as “lock” or “binding.” The action of mula bandha is a lifting of the root muscles, or pelvic floor muscles. This exercise, called Kegels in the medical community, has many benefits. It can help prevent incontinence and strengthen the vaginal walls after childbirth. It may also help stabilize the spine and improve posture.

Mula bandha focuses on the muscles that form a sling in the pelvis from the pubis to the coccyx. These muscles support the upper part of the vagina, the uterus, the bladder, the rectum, and the prostrate. They also surround the sphincters of the urethra, vagina, and rectum, which can help protect against leakage.

Many yoga practitioners have heard the term mula bandha, but few yoga instructors provide detailed instruction on the technique. That is because mula bandha can be difficult to describe and at first, challenging (but rewarding) to achieve.

Difficulty: Moderate

Instructions

Things You'll Need:

• A cushion or folded blanket

1. Sit on the floor in a comfortable, cross-legged position. If possible, place the heel of one foot at the perineum, right between the anus and the genitals. This placement will help you identify the muscles to be engaged

2. To further identify the area of these muscles, use the following visualization: imagine that you are urinating and you must contract your pelvic floor muscles to stop the flow of urine

3. Actively engage the pelvic floor muscles by pulling them upwards toward the spine. If you notice that only your anus is contracting, try to relax it. The isolation of the anal sphincter is a separate action, called ashvini (dawn horse) mudra.

4. Once you isolate mula bandha (which may take some time), practice by lifting the pelvic floor muscles and holding the contraction for five counts. Then slowly release the muscles for five counts

5. You can practice mula bandha in conjunction with yoga breathing, or pranayama, by slowly contracting the pelvic floor while inhaling for five counts, and then slowly releasing the muscles while exhaling for five counts

Tips & Warnings

• Sit on a cushion or folded blanket with your legs crossed in front of you, off the cushion or blanket. This position will place your pelvis in a neutral alignment.
• Lean against a wall for support if you need it. It is always helpful to practice yoga with a certified instructor

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