Mula Bandha (Root Lock)
Mūla Bandha
मूल बन्ध
It is the "root lock" achieved by contracting the perineum (pelvic floor muscles), preventing the downward flow of Apana (descending Prana) and directing energy upwards.
Mūla Bandha is comprised of "Mūla" (root, origin) and "Bandha" (lock). It is the "root lock" achieved by contracting the perineum (pelvic floor muscles), preventing the downward flow of Apana (descending Prana) and directing energy upwards.
Associated with the Muladhara Chakra (Root Chakra), the source of life force energy, Mula Bandha is believed to contain Prana within the body and facilitate the awakening of Kundalini energy. It also fosters physical stability and mental grounding.
Consciously engaged at the end of an inhalation, at the end of an exhalation, or throughout the entire breath cycle. Particularly emphasized during Pranayama and in asanas that require core stability (e.g., Plank, Warrior poses). Instructors guide students to engage the muscles as if "holding back urination" or "like an elevator ascending."
Advise students "not to over-engage the muscles, but to engage subtly," encouraging practice in a relaxed state. For students who find pelvic floor engagement challenging, suggest referencing Kegel exercises for imagery.