I feel that Mula bandha is very important; it plays a role in many other mudras, asanas and pranayamas. When I describe this bandha to students, I have found that while one description works perfectly for one student, another often just needs to hear it described in a slightly different manner to grasp it and learn it. Sometimes a discussion on it amongst students provides more opportunity for clarification than me simply lecturing on it.

I think this is such an important bandha because it is working with really strong core muscles that mean a lot to our health and well-being. When looking for information on this bandha, I came upon a fantastic article written by David Life, founder of the Jivamukti Yoga Centre. The way he describes the possibilites that stem from Mula Bandha made me want to start practicing it right then and there as I sat at my computer! I also like that he described it openly, without fancy ”yoga” words, and used real, anatomical terms. I have included some of his quotes as I could not have worded them better myself!

Mula = Root Bandha = Lock

This bandha is used to contain the energy located at the muladhara (root) chakra, located at the base of the spine. Mula Bandha is said, in the Hatha Yoga Pradipika, to be able to pierce through the Brahma Granthi, or knot. It is one of three knots that need to be pierced in order to reach samadhi. It is said that this knot holds our resistance to change.

Mula Bandha strengthens and stabilizes the pelvic floor. David says “The bandha creates lightness and fluidity; when it is properly applied, the body is less earth-bound and more mobile.”

He goes on to explain that as we refine the technique, mula bandha becomes “less muscular and more subtle, energetic, and etheric”. He beautifully explains that this refinement from the muscular to the subtle also moves us from the “outside to inside, from mundane to rarefied, from unconsciousness to enlightenment” towards the transcendental yogic awakening. So physically this bandha creates stability, lightness and fluidity in the body, while energetically, mula bandha allows us to “feel, restrain, and then direct our energies toward enlightenment”. Eventually, through perfecting the practice of mula bandha on the highest level, Mr Life says “the yogi sees the Divine in all with equanimity and detachment.”

Physically, to apply Mula bandha, one needs to contract the pelvic floor, similar to what is often referred to as “kegel” exercises, or contracting of the anus itself, but technically these are only “relations” to Mula bandha, not actually the lock itself, but they provide a good starting point to learn this technique.

“Contracting the anal sphincter does provide a doorway to the deeper layers of mula bandha. This muscle is connected by ligaments to the tip of the spine; when you contract it, you draw mula-dhara chakra upward, as in mula bandha. Eventually, with mula bandha applied correctly, the anus will soften and lift into the body.” This does not necessarily occur automatically, which is why it is so important to practice this bandha. At first most people will contract other muscles of the pelvic floor along with the anal sphincter. It takes practice, focus and awareness to refine your mula bandha.

As we work towards this refinement, David Life suggests moving the focus forward slightly to the perineum, without contracting the anus itself. He also suggests sitting with a tennis ball, or the heel of the foot pressed into the perineum while practicing, in order to feel when isolating toward the perineum vs. the anus. The contraction should move inward and upward. It is also described that to learn this it is easiest to learn this bandha on an inhalation, as it is natural to relax the muscles on exhalation.

Another benefit of practicing mula bandha is that it purifies the pranamaya kosha. We are not going to go into the koshas here, but in short, this is one of the subtle, five-layered sheaths of our energetic body. David explains that “on the pranic level, mula bandha redirects the energy of apana, the aspect of prana within the body that naturally flows downward from the navel. When we redirect apana energy upward to join with the natural upward movement of prana toward enlightenment, we redirect tremendous amounts of energy toward higher levels of consciousness.”

Finally, David Life mentions how applying mula bandha has a beneficial effect on the anandamaya kosha, the deepest level of the subtle body, or “bliss” level. Mula bandha helps us to arrest the normally outgoing senses and direct them inward. He reminds us that “normally we look outside ourselves for happiness, but any bliss which we find from outside is temporary, even if it can be very intoxicating.”

I really liked that he mentioned this, that we can utilize bandhas, and most other yoga techniques, to move inward, away from the senses. And it is true that they ARE very intoxicating, and hard to let go of.

In the Hatha Yoga Pradipika, mula bandha is described as contracting up the anus, thus forcing the Apana to move upward (it naturally moves downward). Again it is suggested to press the heel into the perineum. It is said that through this purification of Prana and Apana excretion and urine decrease and “Even an old man becomes young by constantly practicing Mula Bandha."”(Ch. 3, V.64). This is also said to awaken the Kundalini, which becomes straight like a stick, like a snake that has been struck. (Ch. 3, V.67)

The benefits of this bandha obviously include the strengthening of the pelvic floor muscles, which would be beneficial as we age. Many people loose control of these muscles and therefore end up with problems such as incontinence. It would also then be beneficial to women who shall give birth, as it is important that these muscles are strong for the birthing process. And it is beneficial in yoga practice as it gives a sensation of an extra “lift” in asana. But most intriguing is how beneficial this mula bandha is in helping us direct our energy towards enlightenment.

(1) David Life, for Yoga Journal: yogajournal.com/practice/217?page=2

(2) Hatha Yoga Pradipika, Chapter 3.

(3) Yoga Online (NZ) yoga.org.nz/postures/mulabandha.htm

Erin is a graduate of the SOYA 500 hour Distance Education Teacher Training Program