Mula Bandha: How to Practice
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Mula Bandha is an ancient form of exercise refered to as kegels exercises in today's medical community. Mula bandha has its own various benefits. Mula Bandha stems from two Sanskrit words “Mula” meaning “Root” & “Bandha” meaning “Lock” or “Binding”. In this form of exercise, the root muscles, or pelvic floor muscles are lifted which help strengthen the vaginal walls after childbirth & prevent other forms of inconsistencies. It also helps in improving the posture by stabilizing the Spinal Cord.
Muscles forming a sling in the pelvis from the pubis to the coccyx support the upper part of the vagina, uterus, bladder, rectum, and the prostrate which also surround the sphincters of the urethra, vagina, and rectum are the ones getting maximum effect of the Mula Bandha. By this they help protect against any kind of leakages.
Though many Yoga instructors have heard of it, but since Mula Bandha cannot be described in simple words and can be very challenging to achieve at first shot, very few Yoga gurus are able to give detailed instructions.
The Mula Bandha can be practiced in the following five mudras (or steps):
STEP ONE
Sit comfortably in cross-legged position placing the heel of one foot between the anus and the genitals. This posture helps in identifying the muscles that would be actively used.
STEP TWO
In this step, imagine that you are urinating. Stopping the flow of urine is only possible if you contract your pelvic muscles. This helps to identify the areas of muscles to concentrate on. This is an important step as practitioner needs to visualize a lot in this step.
STEP THREE
Pulling the Pelvic floor muscles upwards towards the spine may result in the Anus being contracted. In such circumstances, try relaxing it. The Ashvini Mudra (Dawn Horse) is an action of isolating the Anal Sphincter. This is a separate course of action.
STEP FOUR
It is possible that isolation of the Mula Bandha may take some time. After this is done, try lifting the Pelvic floor muscles and hold for five counts. Slowly release after five counts. The concentration on the breath is the key to exercise this step correctly.
STEP FIVE
Mula Bandha can be practised along with Pranayama (practised as a Breathing exercise in Yoga). This can be done by inhaling and slowly contracting the pelvic floor muscle & counting to five, and then exhaling and slowly releasing the muscles & counting to five. Like in step 4, breath control is the key to exercise this step correctly.
People experienced in Hatha Yoga truly admire the Mula Bandha & believe that if they master this art, it would help them improve literally every Yoga Asana(posture). Balancing postures, jumping back & jumping through (Vinyasa), inverted balancing like headstand, handstand, & forearm stand are all best practised by mastering the Mula Bandha.
With a few zealots practicing the Mula Bandha to its limit, it is advised that it be done within its limits, usually 10-15 minutes a day, in the mornings with an empty bowel. Under such circumstances, this posture can be practiced with least stress on the pelvic floor muscles. Otherwise it may lead to constipation.
Once the art of practicing Mula Bandha is understood, it helps in practicing all other asana. It is normally believed that since usually Mula Bandha is not understood properly, that is the main cause of all difficulties faced. But, if a perfect balance of energies within our body is required, then we need to concentrate on other areas as well such as the solar plexus, the crown of the head, and the heart center, etc.
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