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Mula Bandha Mudra

मूल बन्ध

Energy/HealingEarth

Etymology

Mula (मूल) means 'root', Bandha (बन्ध) means 'lock' or 'bind'

Finger Position

No finger involvement - internal muscular contraction

Duration

Hold for comfortable duration during practice

Difficulty

Intermediate

Associated Chakras

Muladhara(Root)

Bija Mantra: LAM MULA

Highlighted fingers indicate active contact points

MGN Notation

# No hand involvement - internal muscular contraction
# PERINEUM: SUSTAINED_CONTRACTION
# Hands typically in meditation position:

HAND(LEFT)
  PALM(UP)
  WRIST(STRAIGHT)
  T: STRAIGHT
  1: STRAIGHT
  2: STRAIGHT
  3: STRAIGHT
  4: STRAIGHT
  FINGERS(TOGETHER)

HAND(RIGHT)
  PALM(UP)
  WRIST(STRAIGHT)
  T: STRAIGHT
  1: STRAIGHT
  2: STRAIGHT
  3: STRAIGHT
  4: STRAIGHT
  FINGERS(TOGETHER)

Instructions

This foundational pelvic floor practice activates core stability through systematic muscle engagement. Research shows mula bandha strengthens deep stabilizers and improves postural control (Sapsford, 2004). Formation: Sit with spine erect. Gently contract anal sphincter, urogenital muscles, and lower abdominals in coordinated engagement. Breathe naturally while maintaining contraction. CONTRAINDICATIONS: Those with pelvic floor dysfunction, recent childbirth, prostate issues, or hernias should...

Quick Start Checklist

1[ ] Seated comfortably; gentle pelvic floor engagement (Mula Bandha)
2[ ] Contract subtly on exhale
3release on inhale
4[ ] Start with 5-10 contractions
5[ ] Advanced practice only with proper guidance

Benefits

Physical

•Strengthens and tones entire pelvic floor
•supports internal organs. Beneficial for mild pelvic organ prolapse and urinary incontinence

Mental

•Increases concentration and mental stability

Spiritual

Traditional texts describe this as "awakening foundational energy and establishing energetic stability" — their terms for how conscious pelvic floor engagement activates the parasympathetic nervous system's grounding functions. Practitioners often report that this root engagement helps develop what ancient sources called "pranic foundation" — a stable, grounded state that can support deeper medita

Precautions

!Contraindicated without clearance in pregnancy
!recent pelvic surgery
!active pelvic pain disorders
!Stop if pain or strain arises; learn technique from qualified provider

Clinical Applications

Anxiety & Stress ManagementChronic Pain ManagementDepression & Mood Support

Guided Practice

Sit comfortably and bring awareness to your pelvic floor - the hammock of muscles between your pubic bone and tailbone. Gently engage these deep muscles with a subtle upward lift, as if stopping urination midstream. This foundational engagement creates what traditional texts call energy conservation and core stability. Many practitioners notice increased grounding and concentrated awareness withi

Symbolism

Traditional yogic texts describe this as the 'root lock' that prevents downward energy dissipation while establishing the foundation for spiritual energy to rise. Ancient practitioners believed this engagement with the pelvic floor created what they called the 'energetic foundation' - the stable bas