Mula Bandha: The Yoga Technique You Didn’t Know You Needed

Mula bandha, also known as the "root lock," is a fundamental practice in yoga that offers extensive benefits for both the physical body and the energetic system. While it’s often explored in more traditional or advanced yoga classes, it is accessible to pretty much everyone and provides a solid foundation for nearly every facet of our well-being.

The first time I practiced mula bandha was around the time I started thinking about becoming a yoga teacher. I was learning about our energy system and how to regulate it in a book titled Prana and Pranayama by Swami Niranjanananda Saraswati.

I remember sitting on the ground in my old living room while practicing each of the main bandhas; jalandhara bandha (chin/throat lock), uddiyana bandha (stomach lock), mula bandha (root lock), and maha bandha (when all three are activated simultaneously).

At the time, learning how to regulate my own life force energy felt a little daunting, but the more I incorporated it in my own practice, the more I was drawn to it. The noticeably calming effects and enhanced clarity that I felt while practicing these locks showed me just how powerful they truly are.

I will be writing a blog post about each of these energy locks, but I thought it’s best to start with the most simple and foundational bandha — mula bandha.

What is mula bandha?

Mula bandha is the engagement of the pelvic floor muscles, specifically the muscles between the pubic bone and the tailbone. This engagement is subtle yet powerful, involving a gentle lifting of these muscles inward and upward. It is often practiced during pranayama (breath regulation), and it’s closely associated with the activation of muladhara, the root chakra.

As you continue reading, I will walk you through the steps to safely practice this powerful and accessible energy lock, share its numerous benefits, and why it’s a valuable addition to any wellness routine, regardless of your level of pranayama experience.

The benefits of mula bandha

When practiced mindfully and regularly, mula bandha can be an excellent strengthening and energy-boosting tool in your life, here are some of the reasons why…

Strengthens the pelvic floor

Engaging the pelvic floor muscles through mula bandha strengthens and tones this critical area, which is essential for various bodily functions, including bladder control and enhanced circulation in the pelvic region, which can lead to improved hormonal balance, increased sexual vitality, and a greater sense of groundedness.

Improves core stability

Mula bandha is often practiced in conjunction with engaging the lower abdominal muscles, enhancing overall core stability. A strong pelvic floor also contributes to better alignment and posture, helping to prevent injuries, relieve pain, and reduce strain on the lower back and hips. Additionally, it contributes to better balance, vital for both athletic performance and everyday activities.

Enhances breath control

Mula bandha helps deepen the breath, especially when combined with pranayama techniques. It encourages full diaphragmatic breathing, which increases oxygen intake and improves respiratory efficiency. Practicing mula bandha also helps regulate the breath, promoting a sense of calm and relaxation, which is beneficial for managing stress and anxiety.

Promotes energy flow

Closely linked to the muladhara (root) chakra, mula bandha stimulates this energy center, promoting feelings of safety, security, and groundedness. In yogic philosophy, it is said to elevate prana (life force energy) upwards through the spine, supporting the awakening of the subtle body and enhancing vitality.

Improves concentration and mindfulness

The practice of mula bandha requires concentration, which can improve mental focus and clarity. By bringing awareness to the engagement of the pelvic floor and the breath, practitioners cultivate a deeper sense of presence. Because it is so effective in quieting your thoughts, it is often used in meditation to anchor the mind, making it easier to achieve a focused meditative state.

Helps with emotional regulation

Engaging mula bandha creates a sense of connectedness, balance, and reduces feelings of anxiety or overwhelm. This makes it a valuable tool for emotional regulation, especially in times of stress or uncertainty. The calming effect on the nervous system also promotes inner peace and activates the parasympathetic state, taking you out of the fight or flight response.

Supports digestive health

Mula bandha gently stimulates the lower abdomen and pelvic area, supporting healthy digestion and bowel movements. It may also alleviate common digestive issues such as bloating or constipation.

Creates a sense of empowerment

Practicing mula bandha encourages a deep connection with the body’s core, providing a sense of empowerment and self-control. This can be particularly beneficial for those who have experienced trauma or feel disconnected from their bodies.

Enhances sexual and reproductive health

Strengthening the pelvic floor through mula bandha increases sensitivity and awareness in the pelvic region, enhancing sexual health and pleasure. For women, this supports reproductive health by improving pelvic circulation and strengthening the muscles involved in childbirth. Additionally, regular practice can help regulate the menstrual cycle by promoting hormonal balance and easing menstrual discomfort.

Practicing Mula Bandha: A Step-by-Step Guide

By engaging mula bandha, a subtle yet profound pressure is created, guiding the flow of prana (life force energy) upwards, which not only generates vitality but also helps to release blockages and attachments that contribute to fear, insecurity, and the material or sensual distractions that tether us to selfishness. This powerful practice can be performed during both external and internal breath retention, as explained in the techniques shared below.

Variation 1: On the Inhale

1. Begin in a comfortable seated position and align your vertebrae to stack up nice and tall. Relax your shoulders down your back and soften your jaw.
2. Take some slow, deep breaths that expand from your lower tummy/back, up to the chest, filling up as much of your lung capacity as possible. Try to take breaths that are at least twice the length of a regular breath (go as slow as you want, just make sure it's comfortable for you).
3. Gently engage your pelvic floor muscles between the pubic bone and tailbone, and draw them inward and upward. This muscle contraction should be slow and subtle to avoid tensing the surrounding muscles.
4. After familiarizing yourself with this movement, now coordinate each squeeze with the pace of your inhalations. As you inhale, lift and squeeze these muscles simultaneously, matching both of these rhythms so they move together.
5. At the top of each inhalation, try to hold both the breath and engagement for a few moments, gradually increasing the duration of this retention as you become more comfortable with the practice.
6. When you are ready to exhale, try your best to release the muscles along with the exhalation, slowly, allowing the pelvic floor to relax completely at the bottom of the breath. Try repeating this 10 times.

Variation 2: On the Exhale

1. Starting in the same seated position 
2. Practice using the same exact muscular engagement in Variation 1 a couple times without pairing it with your breath quite yet
3. Start by inhaling deeply through your nose, keeping your pelvic floor relaxed
4. As you exhale, engage mula bandha. Maintain the engagement as you continue to breathe naturally for 5 breaths, lifting and squeezing a little more with each exhalation.
5. Relax your muscles and then repeat steps three and four about 8-12 times

Integrating Mula Bandha into Your Daily Routine

Mula bandha can be practiced during yoga, meditation, breathwork, or even while sitting at your desk. Here are a few tips to help you easily incorporate this powerful little addition into your daily life.

• During Yoga: Engage mula bandha during poses that require core stability, such as balancing postures or inversions.
• In Meditation: Use mula bandha to anchor your mind and regulate your energy during meditation.
• Throughout the Day: Try doing mula bandha while sitting at your desk, stuck in traffic, or even standing in line. The more you engage with this practice, the more natural it will become.

Final Thoughts

Mula bandha can benefit everyone and it offers a unique way to strengthen your body, steady your mind, and enhance your energy flow. By incorporating it into your routine, you may find a new level of balance, vitality, and overall well-being.

I encourage you to give mula bandha a try and share your thoughts in the comments. Whether you're new to this practice or very familiar with it, I'd love to hear how it's impacting your wellness journey.