Mula Bandha
Definition: “mula” means root, source; bandha means lock, technique.
Purpose: the primary intention of mulabandha is to establish grounding. Grounding establishes stability and structural integrity. From this stable position, one becomes aware of one’s present position in space and time. From this expanded state of awareness, one can see more clearly. The result of clarity is that the correct/right action can be initiated. Once grounded, energy lines are bifurcated and move in dual directions, prana and apana, both up and down.
Location: From a broad perspective, mulabandha is established in the lower region of the body, at the separation point between L5 (5th lumbar vertebrae) and the sacrum, and is composed of the pelvis, sacrum, SI joints, gluts/periformis, legs and feet; specifically, the pc (pubococcygeal) muscles is the location of a gentle contraction, lifting the pelvic floor inward and upward. For men, the perineum, between the anus and genitals. For women, the vaginal walls near the cervix.
Note: Mulabandha is quite different from aswini mudra which is activated by applying a contraction to the anal sphincter. Many texts and teachers mistakenly instruct students to contract the anus. The PC muscles, with practice, can be isolated separately from the anus sphincter.
Practice: Sit upright in a comfortable seated position such as sukhasana, blow out but without letting any air escape notice how the pelvic region contracts and lifts up involuntarily enough to counter the downward push from the chest and abdominal wall gently identify and isolate the PC muscles, contract and hold, breath normally, maintain for as long as possible. Use mulabandha throughout an asana practice as prescribed in the Astanga tradition.
Contraindications: None.
Study Guide Questions
- What was the feeling?
- Practice for an extended period of time, with one pointed attention, what were the results? How long did you practice? What did you notice about yourself through the remainder of the day?
- Why do some not understand its use? What things can prevent its usage or effectiveness?
- Did you experience uddiyana at the same time?