April 19, 2021

The Essential Guide to Mula Bandha for Beginners

Delving into the heart of yoga, you will discover the transformative power of Mula Bandha, a technique often shrouded in mystery yet central to a fulfilling practice. For many, Mula Bandha remains an elusive aspect of yoga, whispered in classes but not fully understood.

This ancient practice, deeply rooted in yoga’s timeless tradition, offers a bridge to unexplored depths of strength and serenity. As we embark on this exploration, we’ll uncover the essence of Mula Bandha – what it is, how it elevates our yoga journey, and why it’s crucial for both beginners and seasoned practitioners.

Mula Bandha offers a bridge to unexplored depths of strength and serenity

Whether you seek to deepen your practice, enhance your postures, or explore yoga’s spiritual dimensions, understanding Mula Bandha – and bandhas, in general – is key. Join us in unraveling its meaning, unlocking its benefits, and integrating it into your daily practice, transforming the way you experience yoga.

What is Mula Bandha?

Often overlooked in modern yoga, Mula Bandha, translates as the “root lock”. It is a fundamental yogic practice that transcends physical movement, tapping into the body’s subtle energy systems.

Mula Bandha involves the contraction and lifting of the pelvic floor muscles. This is somewhat akin to the action performed during Kegel exercises. Read more below to understand how to practice Mula Bandha correctly.

Mula Bandha involves the contraction and lifting of the pelvic floor muscles

This engagement is not merely a physical act but a means to control and direct the flow of energy (prana) within the body, particularly along the spine.

The idea of the “root lock” is entrenched in yogic philosophy, symbolizing the grounding and controlling of energy at the base of the spine. By practicing Mula Bandha, yogis aim to lock and redirect this energy upwards. This supports the flow through the chakras and promotes a heightened state of awareness and inner balance.

This practice plays a crucial role in many yoga asanas (postures) and pranayama (breath control) techniques, enhancing both physical stability and mental concentration. The root lock is key to achieving a deeper state of absorption.

The Concept of Energy Redirection in Yoga

In the Hatha Yoga Tradition, the body is viewed as a vessel of energy. This energy, or life force, is called Prana and runs through thousands of energy channels in the body, called Nadis. Now it’s clear why yoga is more than a physical practice – it’s an energetic process.

Ancient yogis discovered that our state of mind is intricately linked to the flow of energy in the body. Thus, by controlling, harvesting, and directing this energy, we can shape and affect how we see the world.

Energy, or life force, runs through thousands of energy channels in the body, called Nadis

To experience higher states of consciousness, energy is forced into the central energy channel, called Sushumna Nadi, which is located along the spine. Then, it is directed upwards – from the lower to the higher energy centers, or Chakras.

This process may lead to a powerful Kundalini energy awakening, leading to spiritual liberation. On the other hand, when the flow of energy is obstructed, we stay stuck in our limited, dualistic way of thinking and might even experience different ailments.

The asana practice can help to loosen and remove obstacles to the energy flow. But to take your yoga practice to the next level and access the energetic benefits, you need to make use of the Bandhas. The practice of Bandhas, including Mula Bandha, is a key step in shaping and directing your energy.

What is a Bandha?

The word Bandha has many meanings, some of which might seem contradictory at first. On the one hand, it translates as “lock” or “restraint”, thus describing Bandha as the damming up of a river. In this sense, the Bandhas are the framework used to restrain and collect energy in specific areas of the body.

On the other hand, Bandha can also translate as a “bond” or “bind”, therefore likening the practice of Bandha to a bridge over the river. In this sense, Bandhas help connect and consolidate the different qualities of energy.

That is, Prana, the life force energy, and Apana, the energy that flows out of the body for cleansing. If both of these qualities blend, we induce a state of calmness and neutrality that allows the energy to flow into the central channel.

Bandhas restrain and collect energy in specific areas of the body

There are three main Bandhas in the Hatha Yoga Tradition. When practiced together, they form Maha Bandha, the great lock.

In modern yoga practice, two minor Bandhas are also utilized: Hasta Bandha, the hand lock, and Pada Bandha, the foot lock. They are not considered classic energy locks but help create stability in the asana practice.

The Benefits of Mula Bandha

Mula Bandha is typically engaged during the practice of pranayama, but can also be applied effectively in the asana practice and meditation. The benefits of the root lock extend far beyond physical well-being, encompassing a realm of spiritual and mental enhancements.

Physical Benefits of Mula Bandha

Physically, Mula Bandha creates stability and has a grounding quality that helps to increase balance. In this respect, yogis experience improved posture, a key factor in enhancing yoga poses.

That’s why yoga teachers often cue the engagement of Mula Bandha in balancing poses like Virabhadrasana III (Warrior III) and Ardha Chandrasana (Balancing Half Moon), as well as in standing poses such as Tadasana (Mountain), Virabhadrasana II (Warrior II), or Utkatasana (Chair).

Physiological Benefits of Mula Bandha

Physiologically, engaging the pelvic floor muscles through the root lock can also contribute to better digestive and reproductive health. A regular practice of Mula Bandha strengthens and tones the pelvic floor muscles. This can reverse the natural tendency of gravity and the weakening of the pelvic floor as we age.

Spiritual Benefits of Mula Bandha

On a spiritual level, this technique aids in channeling the flow of energy, or prana, upward, thus elevating our state of consciousness. More in detail, Mula Bandha seals off the lower end of the central channel and stops energy from “leaking” out of the body.

Mental and Emotional Benefits of Mula Bandha

Activating the root lock helps gather and collect our senses – drawing our awareness inward. It helps us create a deeper connection to the earth and ourselves. If your thoughts often wander during the yoga practice, Mula Bandha can help you focus and pull the mind to its source, towards the Self.

Moreover, the practice of the root lock is often linked with a heightened sense of control over one’s emotions and responses, leading to a more harmonious emotional state.

In essence, Mula Bandha serves as a tool for holistic wellness, aligning body, mind, and spirit in the pursuit of yoga’s ultimate goal – unity and self-realization.

Mula Bandha serves as a tool for holistic wellness, aligning body, mind, and spirit

The Relationship Between the Root Lock and the Chakras

In yoga, chakras are viewed as the energy centers within the body, key to our physical, mental, and spiritual well-being. These centers are points where energy channels, known as nadis, converge.

Each of the seven main chakras corresponds to specific physical, emotional, and spiritual states, influencing various aspects of our lives. The practice of yoga, in general, aims to balance and align these chakras, facilitating the optimal flow of energy throughout the body.

The practice of yoga aims to balance and align the chakras

More in detail, the practice of the root lock is deeply intertwined with the chakras, particularly the root chakra, or Muladhara. Located at the base of the spine, this chakra is considered the foundation of the “energy body”.

Activating Mula Bandha directly stimulates the Muladhara chakra, helping to balance and stabilize this vital energy center. This alignment is essential for cultivating a sense of security and groundedness, both physically and emotionally.

As seen above, a constant practice of Mula Bandha, may, over time, facilitate the awakening of the dormant Kundalini energy at the base of the spine, encouraging it to rise through the chakra system. This upward energy movement is believed to bring about spiritual awakening.

On Online Studio you can find an excellent Vinyasa Flow class focused on Muladhara Chakra. Follow Aurora as she guides you to gradually open the hips area to develop inner strength, harmonize and balance our root chakra, and cultivate a sense of grounding and security through the practice.

How to Practice Mula Bandha

As seen above, the term comes from the Sanskrit mula, meaning “root” or “base”. Indeed, Mula Bandha is located at the base of the spine, between the sphincter and pelvic floor muscles. It seals the lower end of the spinal column, preventing energy from moving down and out of the body.

To engage the root lock, the pelvic floor is contracted and lifted toward the spine. The main muscle of this action is the pubococcygeus muscle which stretches from the pubic bone to the tail bone. It creates the diaphragm of the pelvic floor that holds all pelvic organs up.

To get a visual guide on how to perform Mula Bandha, watch the Online Studio class Mula Bandha (Root Lock). In this 30-minute video, our teacher Kirstin will guide you through a gentle yet powerful Pranayama session to receive the benefits of this energy lock.

It is important to keep in mind that the activation of Mula Bandha is not a gross, largely muscular movement but more of a subtle one. Instead of tightly clenching your pelvic floor muscles – which won’t be beneficial in the long run – think of it as a gentle upward tug in your perineum (the space between the genitals and the anus).

Mula Bandha vs. Kegel Exercises

Mula Bandha can be a challenging practice because most people are disconnected from this area of the body. Unless you are already familiar with pelvic floor exercises, such as Kegels, this area might be somewhat of a blind spot, and cultivating the necessary awareness might require extra time.

Kegel exercises involve contracting and relaxing the pelvic floor muscles, typically used to strengthen these muscles for improved bladder control and sexual health. They are beneficial for both men and women, especially after childbirth or with age-related muscle weakening.

Kegel exercises are used to strengthen these muscles for improved bladder control and sexual health

The physical execution of the root lock is somewhat similar to Kegel exercises except that Mula Bandha is normally held for a longer time rather than in a short sequence of movements. Also, Kegel exercises are sometimes used with the aid of specific tools.

Tips for practicing Mula Bandha Safely and Effectively

Here are a few tips that might help if you are struggling with the root lock:

  • Mula Bandha is easiest to feel and engage when the exhalation is complete. A full exhalation requires you to contract the abdominal muscles – pulling the navel in toward the spine – which automatically lifts the pelvic floor muscles, thus activating the root lock.
  • The position of the hips also affects your ability to engage Mula Bandha, with external rotation being most helpful. Try seated postures like Padmasana (Lotus Pose) or Siddhasana (Accomplished Pose).
  • To enforce the idea of retaining and sublimating energy upwards, you can apply light pressure to the perineum (by sitting on a cushion or drawing the heel of the foot toward the area).
Tips for practicing Mula Bandha Safely and Effectively

Contraindications of the Root Lock

While Mula Bandha offers numerous benefits, it’s crucial to practice it with an awareness of safety and contraindications. If you experience irregular menstrual cycles or irregularities in elimination, the root lock could be counterproductive as it stops the downward flow of energy.

Furthermore, if you tend to be “ungrounded” and “spacey” you might need to limit the practice of Mula Bandha and focus on grounding and embodiment first. Most importantly, Bandhas are not to be practiced during menstruation, pregnancy, or after abdominal surgeries because of their strong physical and energetic effects.

Bandhas are not to be practiced during menstruation, pregnancy, or after abdominal surgeries

Mula Bandha for Everyone

Mula Bandha is an accessible and beneficial practice for almost everyone (except in the cases seen above), regardless of their experience with yoga. Addressing common myths, it’s important to clarify that the root lock is not just for advanced practitioners but can be a valuable tool for beginners as well.

The technique, often misunderstood as solely a Kegel exercise, encompasses more than just pelvic floor strengthening. It involves the integration of physical posture with breath and energy control. For beginners, it’s beneficial to start with guidance from a qualified instructor to understand the subtleties of the practice and prevent misuse or strain.

the root lock is not just for advanced practitioners but can be a valuable tool for beginners as well.jpg

This approach demystifies Mula Bandha, making it an inclusive practice. Tips for beginners might include starting with simple sitting practice and gradually incorporating the root lock into basic yoga poses, ensuring a safe and effective journey into this profound yogic practice.

Final Thoughts

In conclusion, Mula Bandha is an integral aspect of yoga that offers profound benefits for practitioners of all levels. It’s not just a technique, but a journey towards inner harmony and enhanced well-being.

As we have seen, the root lock is instrumental in enhancing physical posture, balancing energy centers, and promoting mental clarity. The journey into Mula Bandha is one of discovery, unlocking potentials within and forging a deeper connection with the self.

We hope this exploration of Mula Bandha, from its definition to its application, helped to shed some light on this practice and encouraged you to incorporate this beneficial practice into your routine.

Whether you are beginning your yoga journey or deepening an established practice, the integration of Mula Bandha can add a transformative element to your yoga practice and bring it to a whole new depth.

Enjoy your practice!