Duration: 3 minutes | Level: Intermediate
Mula Bandha
Mula bandha is one of the three bandhas that direct the flow of prana (life energy). The term comes from the Sanskrit mula, meaning “root” or “base,” and bandha, meaning “lock.”
The mula bandha is located between the sphincter and pelvic floor muscles. To engage the mula bandha, the pelvic floor is contracted and lifted toward the spine. Engaging the mula bandha keeps prana flowing up through the body, rather than out of it.
Mula bandha is typically engaged during pranayama, but can also be applied effectively in yoga practice and meditation.
The practice of Mula bandha regulates:
- Insulin hormone – helps to store glucose in the body
- Estrogen – female sex hormones
- Testosterone – male sex hormones
- Thyroxine – helps in metabolic activities
- Serotonin – a mood-boosting hormone
Benefits
- <ul>
- <li>Energizes the body and increases vitality</li>
- <li>Builds core strength</li>
- <li>Protects the muscles of the lower back, making asanas safer</li>
- <li>Improves mental clarity and concentration</li>
- <li>Regulate menstrual cycles</li>
- <li>Lower respiration and heart rates</li>
- <li>Reduce blood pressure and improve digestion.</li>
- </ul>