Mula Bandha, or Root Lock, is a subtle technique in yoga that engages and lifts the muscles of the pelvic floor (including the perennial and cervix region), providing stability to the lower torso while cultivating a subtle yet steady internal flow of prana. By gently contracting and lifting the muscles at the base of the spine, we help to circulate the life airs throughout the body.  

On a physical level, this technique gently lifts and tones the perineum and pelvic muscles.

On a subtle level, there is a relationship between the spine, Sushumna Nadi (the central pranic or subtle energy channel) and Mula Bandha. Sushumna Nadi is the central energy channel that runs along the spine, connecting the Root Chakra at the base of the spine to the Crown Chakra at the top of the head. This central channel is fundamental to guiding and cultivating sattvic energy and pranic harmony throughout the body. 

By engaging Mula Bandha, we activate the root area, directing energy from the pelvic floor upwards. This upward pull is said to encourage prana to flow through the Sushumna Nadi. Practicing Mula Bandha alongside breath and other techniques is thought to stimulate and balance the energy flow within the spine, helping to align and harmonise the entire subtle body. 

Teaching & Practice Tips 
 

• This technique is generally safe and able to be practiced by most students. 
• Mula Bandha can be practiced in most foundational poses such as Mountain and Easy Sitting, and during breathwork. Once you become familiar with engaging in this technique, it can be practiced throughout your asana practice, whenever it feels appropriate. 
• Emphasise the correlation between the breath and Mula Bandha. Encourage students to engage their pelvic floor gently on the exhale, allowing for a natural slight release on the inhale. This synchronization helps in maintaining the flow of energy. 

Chakras Stimulated:

• Root 

How to Practice (image references and cues listed below):

Mula Bandha Suggested Cues: 

1. Find a comfortable seated or standing position, ensuring a relaxed yet alert posture. 
2. Begin by bringing awareness to your pelvic floor - the area between the pubic bone and tailbone. 
3. Inhale deeply, allowing the belly to expand, and exhale slowly, engaging the muscles of the pelvic floor, subtly lifting and drawing them inward. 
4. Imagine gently lifting the perineum - the area between the genitals and anus - towards the navel without tensing the surrounding muscles. 
5.  Maintain a gentle but consistent engagement of the pelvic floor muscles during this technique. 
6. Avoid holding your breath; instead, try to synchronise the engagement with your natural breath rhythm. If this is too hard, just breathe naturally. 
7. Cultivate a sense of connection and stability in the pelvic region while keeping the rest of your body relaxed. 
8. To come out of the technique, gently relax your pelvic floor and take a moment to rest. 

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