Mula Bandha: Meaning, Method of doing, Benefits, Precautions

Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S

Bandha means to ’catch hold of’ or ‘to lock’. It also means the same in Yogic practice. It is a Yoga practice aimed at arresting or locking the vital energy inside the body. For easier understanding, they are called ‘energy locks’ or seals.

Related Reading – ‘Bandhas in Yoga’

There are three types of Bandhas. They are,

1.    Jalandhara Bandha – throat lock
2.    Uddiyana Bandha – abdomen lock
3.    Mula / Moola Bandha – perineum lock

In this article we will explore ‘Mula Bandha’.

Mula Bandha

Mula Bandha is a primary Bandha in traditional Yoga practice and its earliest mention is found in the 12^th century Shaiva Natha text ‘Gorakshasataka’. The technique with which Mula Bandha is practiced bestows on the practitioner / Yogi many health benefits – physical, mental and spiritual and also helps in mastering over the breath and to awaken the Kundalini energy. It is stabilizing, calming and also enhances the energy of concentration.

Meaning –

–        Mula means root or base, foundation, cause, origin or beginning.
–        Bandha means to arrest or lock.

Note – From the Yoga point of view, Mula indicates the base of the torso, the perineal region to be precise. This anatomical point corresponds to and is associated with Muladhara Chakra or Root Chakra as it is known.

What Should I do?

–        The practitioner (yogi) would induce the contraction at the perineum and lock the perineum.
–        By doing so, he forces the generally downwards moving apana energy upwards. This is called mula bandha or the root lock.
–        This ‘upward moving’ apana stimulates the agni. Both, apana and agni combine together to reach prana energy above and as a result the prana gets overheated.
–        This heated prana creates a blaze in the body.
–        This in turn heats up the sleeping Kundalini, waking her up.
–        Hissing and straightening herself, Kundalini now enters Brahma Nadi. This happens with regular practice of Mula Bandha.

The root referred in the context of Mula Bandha is the root of the spine, the pelvic floor or the centre of the pelvic floor i.e. the perineum according to Maehle.

Anatomical and Physiological Perspective

Mula Bandha is associated with the centre of the perineum. Mula Bandha in men results from contractions of the muscles surrounding the perineum which lies between the anus and the genitals. Contraction can be stimulated by applying pressure beneath this area. The contraction of mula bandha is not felt at the perineal body in women. In fact, it is found at the area surrounding the base of the cervix. One should learn to activate the perineum at its centre to practice Mula Bandha and it comes through constant practice. Once the Yogi masters holding the mula bandha comfortably, he can indulge it while practicing pranayama and meditation.

Anatomically and physiologically Mula Bandha is a diamond shaped hammock of muscles which encompasses the space between the pubic bones in the front, the two ischial bones on the sides and coccyx in the back. The muscles include coccygeus, iliococcygeus and pubococcygeus. They, together, are called Levator Ani muscles. It forms the floor of the pelvis.

When these muscles of the pelvic floor are activated and engaged, they support the internal organs of the lower abdominal cavity. It also brings awareness to the space between the pubis and coccyx.

The awareness about the space between the mentioned bones in Yoga poses and transitions, when continuous, can help in alleviating tightness and tension in the low back region and also low back pain. It can also help in counteracting any future possibility of lower back injury.

Benefits of indulging / practicing Mula Bandha

Bandha can either be used as a lock to stop or dam the flow of energy from within the body to the exterior or as a bridge to unite the energies. Mula Bandha restrains the energy at the perineum. Hence it is calming and stabilizing and also enhances the energy of concentration.

The main benefits include –

–        Activates Muladhara Chakra / Root Chakra
–        Enables spiritual awakening
–        Tones reproductive organs and perineum
–        Tones digestive system

Other benefits –

–        Regulates menstrual periods in women
–        Lowers respiratory rate
–        Reduces heart rate and blood pressure
–        Improves digestion
–        Balances the functions of urogenital system
–        Calms down sympathetic arousal
–        It reverses the direction of downward moving energies (located in muladhara chakra) and upward moving energies (located in the heart – anahata chakra) and unites those energies. This leads to expansion of awareness.
–        Helps in strengthening the pelvic floor and improve bladder control

Caution – This bandha should not be practiced while having active bleeding from rectum or by those having serious heart disease, high blood pressure or major illness.

In Mula Bandha – men can contract the area between the anus and testes and women can contract the muscles at the bottom of the pelvic floor behind the cervix.

The Prana aspect

The spinal column is said to be the chief axis of Prana – the pathway of movement of the vital life force or energy. As we know, the spine extends from the perineum which is considered as the root, to the base of the skull.

Here we need to know about three kinds of Nadi related to this Prana axis.

Sushumna is a nadi which is also the central channel of energy. It is located within this axis i.e. spinal column. There are other two passages of energy named Ida and Pingala. Both these Nadis twine upwards along the spine, from the base. Ida Nadi ends in the left nostril and Pingala Nadi ends in the right nostril. They both represent and dominate a complex network of energy pathways.

The goal of Hatha Yoga is to unite these two separate energy streams i.e. ida and pingala. Hatha Yoga means – the Yoga in which the ha i.e. right breath and that i.e. left breath are joined. This is very important to achieve because when these two streams of energy are united, the prana energy freely ascends through the central channel of the spinal column and reaches its ultimate goal i.e. the Sahasrara Chakra located at the crown of the head. ‘Awakening of Sushumna’ is the name given to the initial stage of this process of the ascending of Prana.

In doing so, the Mula Bandha plays an important role. At the same time, the other two Bandhas are also involved and indulged in this process. It is a game of synchrony. When all three Bandhas are done at a time, it is called Maha Bandha, which is more effective. It gives the collective effect of individual Bandhas.

The synchrony of three Bandhas in channelizing Prana Energy – The regular practice of all three Bandhas helps in restraining the outward flow of energy and unites this energy with the upward flow of Sushumna.

In Uddiyana Bandha or stomach / nacel lock – the practitioner exhales the breath and sucks the abdomen inside, towards the spine. This stimulates the Manipura Chakra and activates the energy at the navel region. When at the same time, the practitioner indulges in Jalandhara Bandha i.e. the chin lock, he draws the chin down to the base of the throat. By doing this, he forcefully blocks the normal passage of energy through ida and pingala there. Finally, when he practices Mula Bandha, he tightens and contracts the muscles at the root (mula) i.e. centre of the perineum. When he contracts these muscles, different systems are affected, which includes nervous, circulatory, respiratory, endocrine systems apart from Prana – the system of internal energy.

Action of Mula Bandha on Pelvic Floor, Mula Bandha vs Kegel Exercise

The muscles of the pelvic floor support the urinary bladder, bowels and uterus. Urinary incontinence may develop over a period of time due to weakening of these muscles due to ageing or childbirth.

Mula Bandha practices actually resemble a Kegel exercise and bestows similar benefits. This exercise involves contracting the muscles at the centre of the perineum along with ‘pelvic floor’ lifting.

To indulge in Mula Bandha so as to maintain a strong and healthy pelvic floor one needs to follow the below mentioned steps –

–        You should sit on a chair or cushion comfortably and relax your shoulders and jaw
–        Bring awareness to your breath.
–        Inhale slowly.
–        As you inhale, slowly contract the muscles and lift them off the pelvic floor.
–        Draw up your pelvic floor muscles for a count of 5 while you breathe slowly.
–        Now hold this for up to 3 seconds. With regular practice try holding for up to 10 seconds.
–        Now, slowly exhale to a count of 5. With each count, lower the pelvic floor until you feel completely relaxed.
–        This should be practiced twice a day, for around 2-5 minutes.

Other important aspects of Mula Bandha

Energy of Muladhara – It is a technique for containing and channelizing the energy associated with Muladhara Chakra, which is located at the mula, where Mula Bandha is practiced.

Influence on Chakras – Mula Bandha mainly affects and influences three chakras. They are –

–        Muladhara – root chakra which is the root for survival, safety, trust, securities
–        Swadishtanan Chakra – sacral chakra which is the base for sexuality, creativity and sensuality
–        Manipura Chakra – solar plexus or navel chakra, which is the basis for self-worth, power and will

Functional regulation – By compressing the bowel and lower abdominal region, it regulates the functions of abdominal muscles along with those of the pelvic floor.

The philosophical view of Mula Bandha – tells that it allows one to feel, restrain and direct his or her energies towards enlightenment. The practitioner or Yogi sees the Divine in all with detachment and equanimity, when mula bandha is practiced on the highest level.

Effect on Koshas – Mula Bandha is said to purify the Pranamaya Kosha – one of the five layers of subtle sheaths of the energetic body. At the level of Anandamaya Kosha i.e. bliss level of the subtle body, indulging in Mula Bandha means locking and binding the normally outgoing senses inward.

Redirection of apana energy – This Bandha redirects the energy of apana, the aspect of prana within the body that tends to naturally flow downwards from the nabhi – navel. The apana energy is directed upwards with regular practice of Mula Bandha. The redirected apana energy moving upwards joins with the prana energy which is naturally moving upwards towards enlightenment, tremendous amounts of energy is redirected towards higher levels of consciousness.

Mula Bandha and Mudras – Experts opine that one shall first practice Ashwini Mudra i.e. contraction of anal sphincter, then the Vajroli Mudra i.e. contraction of urethra and then practice Mula Bandha.

From the energy point of view – Bringing awareness to Mula Bandha brings awareness to the Kundalini energy / Shakti, the dormant energy at the base of Sushumna Nadi. Working continuously and activating Mula Bandha kickstarts the process of awakening the Kundalini Shakti and enables this force to rise up through the lower chakras. It also helps in healing the specific areas of psycho-spiritual development which come in the route of rising energy.

Ayurveda Viewpoint of Mula Bandha

Action on Doshas

The lower portion of the body below the level of the navel belongs to Apana Vata. Initially, as foundation, Mula Bandha is practiced by controlling anal sphincters, then the urogenital area along with the entire perineum and later the focus of practice will be at the centre of the perineum / perineal body. The influence of this bandha will be upwards, on the colon through the anus and rectum. This will help in balancing the functions of apana vata.

Since the redirected energy also influences agni, the action is also towards balancing samana vata, pachaka pitta and ranjaka pitta in the stomach and small intestine. The related organs grahani, yakrit and pliha will also be influenced. These actions will be more influential when one practices Maha Bandha i.e. Mula Bandha along with Uddiyana Bandha and Jalandhara Bandha. Its main action will be in toning up the urogenital system, digestive system and reproductive organs.

Practice of Mula Bandha will also influence Prana energy, in a sense – prana vata. It would help people to balance their stress levels, calm down and become aware.

Action on Dhatus

The main action of Mula Bandha would be on mamsa dhatu and asthi dhatu. The muscles of the perineum, pelvic floor and abdomen are toned up and strengthened by regular practice of Mula Bandha. The bones of the pelvic cavity too are influenced by this Bandha.

Action on Malas

By toning up and strengthening the bowel and bladder, and apana vata functions, Mula Bandha helps in proper, timely and effortless voiding of faeces, fart and urine and keeps the body detoxified.

Action on Agni

Mula Bandha activates, stimulates, regularizes the core agni in the gut and aids in proper digestion of food. This will further help the colon and bladder, which are toned up by this Bandha, to evacuate the wastes produced in the process. So, Mula Bandha synchronizes the Samana-Apana axis. Further on, the activation of core agni will also influence on the dhatu agnis – tissue fires, through feedback mechanism and tone up their functions.

Action on Srotas

Mula Bandha has its influence on Purishavaha, Mutravaha and Manovaha Srotas.