Mula bandha, the lower lock in yoga, stimulates the sensory-motor and autonomic nervous systems of the pelvic region by tensing the pubococcygeus muscle.
In Sanskrit, the word "mula" means "root," "deeper," or "rooted." The word "bandha" means "knot," "tie," "bind," "contain," "fix," or "restrain." While the translation "lock" has gained popularity, Mula Bandha is more accurately described as a root engagement for controlling energy through contraction of the pelvic floor muscles.
Mula Bandha is connected to the Muladhara Chakra, located in the coccygeal plexus area. Within the pelvis, above the perineum, lies a space called Kanda. According to ancient texts, this is where the energy channels (Nadis) originate and where the Kundalini energy rests. 5
Mula Bandha connects Prana and Apana, and Nada and Bindu. It is undoubtedly the highest accomplishment in yoga. 1
Performing bandhas involves contracting specific muscle groups. These manipulations affect the endocrine, nervous, respiratory, and circulatory systems.
An interesting phenomenon of locks in yoga is that through physical actions (tensing, contracting, or engaging certain muscles), the practitioner influences energy—achieving the effect of releasing, opening, and raising prana (energy).
Benefits on the Physical Level
Mula Bandha, the lower lock in yoga, stimulates the sensorimotor and autonomic nervous systems of the pelvic region by contracting the pubococcygeus muscle.
Scientific studies on the health effects of Root Lock 2 3 have shown that regular practice of Mula Bandha can:
- Slow the heart rate;
- Lower blood pressure;
- Slow breathing;
- Create a sense of peace and relaxation;
- Improve cognitive functions of the brain (memory, attention, language);
- Improve blood circulation in the pelvis, leading to the elimination of abdominal bloating, constipation, and inflammation of the genitals and prostate gland.
However, the main purpose of Mula Bandha is to work with energy.
Benefits on the Subtle Level
This is called Mula Bandha—the destroyer of decay. A person who wishes to cross the ocean of samsara should go to a secluded place and perform this bandha alone. This exercise gives limitless power over Vayu (Prana). But practice it silently, with diligence and caution. 4
Mula Bandha is a skillful method of removing blockages in the energy centers and subtle bodies.
The energy of apana vayu typically flows downward. The root lock redirects it upward, allowing it to enter the main energy channel, the sushumna.
For maximum effect on the subtle plane, it is necessary to perform jalandhara-bandha and uddiyana-bandha along with mula-bandha (together they are called maha-bandha or traya-bandha). In this case, the energy of prana-vayu is directed downward from the vishuddha chakra and meets the apana-vayu rising from the muladhara chakra in the abdominal region.
By increasing the energy winds in the area of samana-vayu, the practitioner expands the main nadi channels and fills them with prana, gaining control over their energy.
A state of calm and serenity is necessary to achieve results in deeper yoga practices.
Just as the earth, with all its mountains and forests, rests on the Lord of Snakes, so all the Tantras (yogic practices) rest on Kundalini. When the kundalini is awakened with the guru's blessing, it pervades all the lotuses (the six chakras or centers) and all the attachments. The sushumna becomes the primary channel for prana. The mind is freed from the bondage of attachment (the pursuit of pleasure), and death recedes. 5
When the adhara-padma (muladhara chakra) is contracted, the inner fire is intensified. If, at the same time, one can introduce apana into the ida-nadi, one will drink the nectar of the moon (bindu chakra) and attain immortality. 6
Performing mula-bandha during standing asanas
Mula Bandha is achieved by contracting the perineal muscles.
The pelvic floor is a layer of muscles and fascia covering the pelvic bones, arranged in three layers. Some muscles belong to the urogenital area and are responsible for urination, while others belong to the anal area (defecation).
In the early stages of mastering the root lock, it can be difficult to isolate muscle tension to the three zones. Therefore, beginners are advised to alternately tense and relax different areas of the perineum. With regular practice, the practitioner gradually learns to contract only the Muladhara chakra area (keeping the other areas relaxed).
Practicing Mula Bandha under the guidance of an experienced mentor is recommended.
Mula Bandha Step by Step
- Sit in a comfortable cross-legged position with your back straight. Maintaining a straight spine throughout the practice is crucial, as it affects the flow of energy through the central channel, Sushumna-Nadi.
- Exhale completely, then take a deep breath. Engage all parts of the lungs (belly, ribs, collarbones) as you inhale.
- Engage Mula Bandha by drawing the pelvic floor muscles inward and upward. Focus your attention on this area. Avoid any strain or discomfort in the body.
- Relax the pelvic floor muscles as you exhale.
Contraindications to the practice of Mula Bandha:
- Pregnancy and menstruation;
- High blood pressure;
- Hemorrhoids in the acute phase;
- Infectious diseases of the genital organs;
- Inflammation of the prostate gland;
- Headache.
The root lock is mentioned in many yogic texts that emphasize its importance. This practice plays a key role in the performance of pranayamas and asanas.
Once you have mastered Mula Bandha, you will experience how your practice elevates to a new level.