WTF is Mula Bandha?
Oct 28, 2024If you’ve been practicing yoga for more than a hot second, you’ve probably heard your teacher drop the words “Mula Bandha.” And let’s be honest — most of us probably nodded sagely while inside we were screaming, “WTF is a Mula Bandha?!”
Don’t worry, you’re not alone. Mula Bandha is one of those concepts that can sound super mysterious, like something only the enlightened yogis of ancient India knew how to master. But I’m here to demystify it for you.
So, WTF is Mula Bandha?
Mula Bandha, in the simplest terms, is a pelvic floor lock. Yeah, you read that right. Locking down those deep muscles at the base of your pelvis gives you access to a new level of control, strength, and energy. “Mula” means “root,” and “bandha” means “lock,” so this is your root lock, designed to stabilize your energy and draw it upward.
Why We Use It (and Why You Should Care)
You might wonder, “Cool, but why are we trying to lock things up during yoga?”
Good question! Mula Bandha helps you direct your energy. It’s like putting a cap on a jar to keep all the good stuff inside. By engaging the pelvic floor and drawing energy upward, Mula Bandha helps you:
- Build core strength
- Stabilize your spine
- Improve balance and posture
- Cultivate focus and inner awareness
- Prevent injury (always a win!)
Plus, it's pretty much your yoga superpower when it comes to advancing in your practice. Want to float into a handstand like it’s NBD? Mula Bandha is your friend. Want to do a super deep backbend? Surprise! You need Mula Bandha here, too. It helps you in all directions.
Mula Bandha isn’t just for asana practice. It’s also used in meditation and pranayama. It can help direct the breath, build heat, and give you a place to focus. I personally love to find Mula Bandha in my meditation practice because it reminds me that the ground beneath me supports me.
How to Find Mula Bandha (Without Losing Your Mind)
Now for the million-dollar question: How do you *actually* find your Mula Bandha? Here’s a quick guide:
- Think about the muscles you use when you’re trying to stop yourself from peeing. (Yes, I just said that.) Those are the same muscles you engage for Mula Bandha.
- For the fellas, think about gently lifting the area between your anus and genitals.
- For the ladies, it's like doing a Kegel, but way more yogic.
When you’re practicing, engage these muscles lightly. You don’t need to go full Hulk on it. It should feel like a subtle lift and not a clenched fist. Over time, with consistent practice, Mula Bandha will feel less elusive and more natural.
Keep in mind that you’re not expected to master Mula Bandha in one class (or even one year). Like all things yoga, it takes time, patience, and practice. My idea of Mula Bandha is constantly evolving with my practice. What I thought was Mula Bandha 20 years ago is entirely different from my experience with it now.
Where to Go Deeper: Resources for the Mula Bandha Enthusiast
Here are some resources I suggest for understanding Mula Bandha.
I love this brief description from Richard Freeman. I don’t know about you, but this is definitely something I want to invite into my practice.
I also like David Garrigues’ take on it. You can watch it here.
This article from David Keil gives an anatomical understanding of Mula Bandha.
Moola Bandha: The Master Key is the only book I know of dedicated to the topic. It’s a great addition to your yoga library.
Here are a few poses that I really like to explore Mula Bandha in.
- Prasarita Paddotanasana Serires. Take your wide stance and lift the arches of your feet. Connect the arches of your feet all the way up the inseam of your legs to Mula Bandha. Feel the connection from the ground up.
- Bridge. This is kind of wordy, so maybe just watch this video instead. I call it the pelvic floor elevator. Its a great way to find stability and strength in your low back in back bends.
Remember, yoga is an experimental practice. You literally cannot mess this up. Play with Mula Bandha in different poses and different ways. When you find it, you’ll know it. Your entire practice will feel more grounded and lifted at the same time.
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