Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Root Bond

Mula Bandha

(moo-lah bahn-dah)
mula = root (of any tree, but also figuratively the lowest part of anything)
bandha = bond

Step by Step

Students are typically instructed to contract, to a greater or lesser degree, the (perineal) muscles at the base of the pelvis. THIS SHOULD NOT BE ATTEMPTED WITHOUT THE GUIDANCE OF AN EXPERIENCED TEACHER. Here we'll simply approximate Mula Bandha.

Learn Mula Bandha in Virasana (Hero Pose). Contact the "tripod" at the base of your pelvis which consists of three bones: the tail bone (coccyx) and the two heads of the thigh (femur) bones. Your coccyx should imaginatively lengthen down and through the floor. Your femur heads should similarly sink down and through the floor (if you can't imagine this lay a sand bag across each top thigh). Finally with your hands, press your hip points together, narrowing them toward each other.

The combined actions of the bones will firm without hardening your lower belly, and spontaneously dome your perineum up into your torso without any conscious effort on your part. This latter action will in turn charge your spine, which will lift and lengthen your entire torso up through your crown.

Apply Mula Bandha as you end your inhale, then hold it during Kumbhaka. Slowly release it as you exhale, and soften it during the pause following the exhale.


Show All

Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Subscribe to Yoga Journal Magazine

Reader Comments

faryal

You are right, Jenny. It's like squeezing your anus.

jenni

it is not external like a butt clench. Think of your inner sphincter muscles. The butt clench might help to find them, but try to release the external tension.

Adam

Thank you Natasha. Very helpful

See All Comments »      Add a Comment »

Your Name:

Comment:

Stay Connected with Us!

Yoga Journal Live events
sd14 San Diego
Sheraton San Diego
July 10-14, 2014
Register
2014 new york live New York
Hilton New York
April 24-28, 2014
Register

More Events

Join Yoga Journal's Benefits Plus
Liability insurance and benefits to support
teachers and studios.
Learn More
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
City:
Address 1:
Zip Code:
State:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions