09/11/2025
A Sanskrit term meaning “root lock,” mula bandha is the yogic practice of drawing the root chakra up and in. The root chakra is said to be located at the base of the torso, or the perineum, which is the area between your a**s and ge****ls.
BANDHA in Sanskrit means ‘lock.’ The purpose of a bandha is to ‘lock’ the energy flow in and to, a specific part of the body temporarily. When the ‘lock’ is released, the energy flows more vigorously through the body. This promotes overall health and vitality.
On a physical level, a bandha or ‘lock’ is created when a sphincter and specific muscles in relation to it are contracted. There are over sixty sphincters in the human body.
There are six sphincters in the digestive system. Three of these six sphincters can be contracted in order to create the bandhas or locks:
A**l sphincter to create Mula Bandha
Sphincter of oddi to create Uddiyana Bandha
Upper esophageal sphincter to create Jalandhara Bandha
The combination of these three individual locks forms the fourth bandha, Maha Bandha, also called ‘the great lock.’
How to Practice Mula Bandha
Mula Bandha can be applied with internal or external breath retention.
To apply Mula Bandha with internal retention:
Feel supported first; seated and comfortable.
Imagine you have to urinate and have a bowel movement but you cannot at this moment. The effort of holding in your urine and stool automatically engages your pelvic floor muscles.
Feel that sensation and get comfortable with activating those muscles.
To begin the bandha, inhale for 4 counts and
Now hold the muscles gently for 8 to 12 counts.
Release the pelvic floor and exhale.
Cautions for Mula Bandha
It is important to remember that you should not overuse or over-contract the pelvic floor muscles.
A gentle squeeze is enough.
Your upper body should be calm and steady.
