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', 'rooted'. The word 'bandha' means 'knot', 'tie', 'bind', 'contain', 'fix', 'restrain'. However, for some reason the translation 'lock' has gained great popularity. Thus, Mula Bandha is a root lock for controlling energy through contraction of the pelvic floor muscles.
Mula Bandha is connected to the Muladhara Chakra, which is located in the coccygeal plexus area. Here, inside the pelvis, above the perineum, is a space called Kanda, where the energy channels (Nadis) originate and where, according to ancient texts, the Kundalini energy rests5.
The Mula Bandha connects Prana and Apana, and Nada and Bindu. It is undoubtedly the highest accomplishment in yoga1.
When performing bandhas, certain muscle groups are contracted. These manipulations affect the endocrine, nervous, respiratory, and circulatory systems.
Interesting phenomenon of locks in yoga: through the "physics" (by tensing, contracting or clamping certain muscles) the energy is influenced - the effect of releasing, opening and raising prana (energy) is achieved.
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 Lock23 have shown that with regular practice of Mula Bandha:
- slows the heart rate;
- lowers blood pressure;
- slows breathing;
- creates a sense of peace and relaxation;
- improves the cognitive functions of the brain (memory, attention, language);
- Improves blood circulation in the pelvis. This leads to the elimination of abdominal bloating, constipation, inflammation of the genitals and prostate gland.
But 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 caution4
The mula-bandha lock is a skillful method of removing blockages in the energy centers and subtle bodies.
The energy of the apana vayu flows downward, the root lock redirects it upward and enters the main energy channel, the sushumna.
For maximum effect on the subtle plane, it is necessary to perform jalandhara-bandha and uddiyana-bandha together 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 in the abdominal region with apana-vayu rising from the muladhara chakra.
By increasing the energy winds in the area of samana-vayu, the practitioner expands the main channels of the nadis and fills them with prana so that he can control his 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 main channel for prana. The mind is freed from the bondage of attachment (the pursuit of pleasure), and death recedes5.
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 immortality6.
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 that covers the pelvic bones and is arranged in three layers. Some of them belong to the urogenital area and are responsible for urination processes, while others belong to the anal area (defecation processes).
In the early stages of mastering the root lock, it is difficult to divide the muscle tension into three zones. Therefore, beginners are advised to alternately tense and relax different areas of the perineum. With regular practice, the practitioner gradually comes to the main task of contracting only the Muladhara chakra area (the other areas remain relaxed).
It is recommended that Mula Bandha be practiced under the guidance of an experienced mentor.
Mula Bandha Step by Step
- Sit in a comfortable cross-legged position with your back straight. It is very important to keep the spine straight throughout the practice, as it affects the flow of energy through the central channel, Sushumna-Nadi.
- Exhale and then take a deep breath. Try to engage all parts of the lungs (belly, ribs, collarbones) as you inhale.
- Tense the Mula Bandha as if pulling the pelvic floor muscles inward, upward. Focus all your attention on this area. Do not allow any strain or discomfort in the body.
- On exhalation, relax the pelvic floor muscles.
Contraindications to the practice of Mula Bandha:
- pregnancy and menstruation;
- high blood pressure;
- Piles in the acute phase;
- infectious diseases of 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 will rise to a new level.