Mula bandha for adults. Mula bandha - technique and therapeutic effect

Since “mula” means the perineum, where the muladhara chakra is localized, the name of this bandha is interpreted as “the source of control of the muladhara chakra through the perineum.”

Like other yoga practices, this bandha is aimed at achieving harmony of energies within the human body, cleansing the mind and feelings, and leads to the healing of both the female and male body.

Benefit

The virtues of Mula Bandha are often described in traditional sources such as the Hatha Yoga Pradipika and the writings of Gheran Somhita.

Here is what, for example, is said about its spiritual qualities: “Whoever wants to overcome the sea of ​​samsara must certainly perform Mula bandha, and do it alone. It gives complete power over prana. Do it silently, with determination and perseverance. Your indifference and cowardice will go away."

The soul is inextricably linked with the body and participates in its processes, therefore, physically and emotionally, Mula bandha serves many purposes:

stimulation of blood flow and metabolism in the pelvic and digestive organs, pituitary gland and adrenal glands;

slowing heart rate and reducing stress;

improvement of the genitourinary and reproductive systems;

reducing discomfort during the menstrual period in women;

normalization of the central nervous system and a harmonious emotional background, relief from depression and anxiety;

acceleration and “revitalization” of brain function, creative breakthroughs.

Contraindications

Bandha should not be performed:

at the peak of illness;

at high temperature;

pressure;

dizziness.

During such periods, the body's energies do not move as they would in a healthy state, and this practice can increase disharmony rather than improve the health of the body and spirit.

The correct technique for performing mula bandha begins with finding the point that opens and stimulates the mooladhara chakra. Otherwise, you will waste your time on useless training of the perineal muscles.

In the male body, the point is located between the anus and the base of the penis, in the female body - at the junction of the uterus and vagina. After this, if you have found and felt this point in yourself, you can begin the first cycle.

Sit in an asana that suits you, such as Padmasana.

Close your eyes, straighten your back and relax your body muscles as much as possible.

Concentrate all your attention on the muladhara chakra.

Take a deep breath and, without exhaling, begin to perform Jalandhara bandha.

Tighten the muscles in the muladhara chakra area.

Direct, “pull” the muscle contraction upward as vigorously as possible, but avoid painful sensations.

Focus completely on the point of tension; make sure that all other muscles of the body (arms, shoulders, face) are relaxed.

Keep the muscles tense for as long as you can without causing pain or shortness of breath.

Completely relax all muscles.

Complete Jalandhara bandha.

Gently lift your head, open your eyes, and then exhale completely. Start to restore your breathing, but don’t let it become shortness of breath.

Wait until your breathing has returned before starting a new cycle. Don’t overexert your muscles and don’t rush – your task is not of a sporting nature, but of an energetic nature. It’s better to do one or two cycles well than to get out of breath and get tired trying to do ten.

Maintain inner peace by practicing Mula bandha, devote 10-15 minutes to it daily, and the muladhara chakra will reveal your apanic potential, bring harmony of energies and bodily healing.

Video

The video is taken from an open source from the YouTube website on the channel

B andhi is a set of internal clamps, or locks, designed to hold pranic or psychic energy within certain areas of the body so that the compressed force can be directed and used for its intended purpose where and when it is necessary.

When performing bandhas, specific parts of the body are gently but powerfully tensed and held in this state. First of all, it allows you to control all the different parts of the physical body. Organs, muscles, nerves and physical processes are massaged, stimulated and subject to the will of the practitioner. Physical contraction or tension, in turn, has a significant effect on the mental (pranic) body. There is a redirection or even stopping of the flow of prana that constantly flows through our subtle body. This directly affects the mind. The entire body and mind become calm and receptive to higher states of awareness. Such is the power of bandhas when they are perfected.

Bandhas: why and what happens

Traditional yoga texts speak of three granthas called the Brahma, Vishnu and Rudra granthas. They represent mental blocks and mental problems that prevent a person from “soaring” into the realms of meditation. If one wants to experience higher awareness, these blocks or knots must be removed. They can be eliminated permanently or temporarily. Bandhas are especially effective in breaking or removing such blocks, at least for a short time, and this temporary removal helps to get rid of them permanently. From a yogic point of view, these blocks prevent the flow of prana into the main channel of the body - sushumna. When these are eliminated, prana immediately begins to flow through the sushumna nadi, leading to increased receptivity of the mind and in turn higher awareness.

Remember that these so-called knots are in the mental, not the physical body, but physical manipulations such as bandhas can open them. Each level of manifestation has consequences on other levels. It is wrong to strictly distinguish between the physical body, the pranic body and the mind body. They are all interconnected and, in fact, are parts of a single whole. They are separated and classified into different categories only for ease of explanation. Therefore, the physical body influences the mind and pranic body. The pranic body influences the mind and physical body. And the mind influences the pranic body and the physical body. Better yet, do yoga, try to develop sensitivity and see this from your own experience.

Like other yoga practices, bandhas affect and influence different levels of the individual being. They have profound consequences on the physical, pranic and mental levels.

Without knowledge of bandhas, the student will operate within a very limited range of meditative technology and will not be able to progress. We will consider only the basic bandhas aimed at preliminary preparation for meditation. Most bandhas are powerful and should therefore be learned gradually and carefully, carefully observing their effects so as not to harm the body or mind. If during practice any problem arises with the performance of bandhas or the slightest physical discomfort, you must interrupt the practice until you find a qualified leader.

Mula bandha

In Sanskrit, the word mula means "base" or "root" and the word bandha means "lock" or "clamp." Here the word "mula" means different things: it refers to the muladhara chakra, the seat of kundalini, and also to the base of the spine or torso - the perineum. The name mula bandha can be translated into the cumbersome expression “lock of perineal contraction.”

This technique allows you to lock psychic energy in the higher sphere of the psychic body and does not allow it to descend into lower areas. Mula bandha stimulates the work of the muladhara chakra - a mental (imaginary) contraction that awakens kundalini. At first, the student is asked to contract the muscles associated with the muladhara chakra, but later, however, the exact location of the muladhara will be established by the practitioner himself and, when muscle contraction is no longer required, the student can simply mentally touch the required point with his awareness. If the technique is perfected, its subtle effects are much more effective than physical muscle contraction. However, in the early stages, students are encouraged to master muscle contractions. One of the most complete descriptions is given in the 4th chapter of the text Hatha Yoga Pradipika:

“Mula bandha causes the union of prana and apana, as well as nada and bindu. This will bring perfection in yoga. There is no doubt about this." (64)

Here the word apana refers to the function of the body operating at all levels, gross and subtle, which removes energy and waste from it

The term "prana" here refers to the specific functions of the body responsible for supplying it with energy to maintain its functioning. This prana is found in food, inhaled air, and also as subtle prana in the environment.

The balance of prana and apana implies that there is a balance between the energies entering and exiting the body.

Gherand Samhita. The last text gives this summary:

“Those who want to cross the ocean of samsara (the world of illusion) should practice this bandha in a secluded place. The practice brings control over the prana present in the body. Do it silently, with attention and determination. All apathy will disappear."

Mula bandha: technique of execution

It is advisable to sit in a meditative pose in which the knees touch the floor: siddhasana and siddha yoni asana are the best, since the pressure from the heels strengthens the bandha. If you cannot sit in one of these asanas, then you can use any other meditative asana in which your knees rest on the ground. It can be padmasana, svastikasana, vajrasana or ardha padmasana. Place your hands on your knees in gyan or chin mudra. Close your eyes and relax your whole body. Concentrate on the so-called "trigger" of the muladhara chakra. The physical trigger point is located differently in men and women: in men, this point is located above the perineum, between the genitals and anus, and in women, on the cervix, connecting the uterus to the vagina. Try to mentally touch this point and then squeeze it, holding the squeeze for as long as you can. Relax. Do it again.

Comment

Mula bandha is usually performed together with jalandhara bandha, with the breath held while inhaling or exhaling.

Cautions

Master mula bandha slowly, gradually and carefully. Don't stress!

Mula bandha: benefits

Mula bandha pulls the muladhara area, located between the anus and the genitals, upward, which significantly enhances the flow of vital energy apana vayu in the lower parts of the body, below the navel, and connects this flow with another flow of vital energy - prana vayu, between the larynx and the heart, revitalizing general vitality. Blood supply to the pelvic area improves and nerves are stimulated. This helps to infuse new strength into the organs of this area.

Ashwini - Vajroli - Mula (combined and separate).

This practice will help the student distinguish one technique from another. Often students do not perceive the subtle differences between ashwini, vajroli and mula and simply tense all the muscles of the pelvic region without understanding what technique they are trying to perform. This attitude towards three different techniques can destroy the beneficial effects of all three.

Stage 1 technique.

Sit in a meditative pose (preferably siddhasana or siddha yoni asana) with gyan or chin mudra. Perform a simple form of vajroli mudra and try to hold the vajroli to a count of 10 at a slow pace. Free yourself from vajroli. Perform mula bandha. Hold it to 10. In subsequent days you can increase the count from 10 to 15 and higher.

Stage 2 technique.

Perform Vajroli mudra. Add mula bandha to this mudra. Add Ashwini to these two. Hold all three for a few seconds and then release Ashwini, Mula and Vajroli one by one.

Notes.

This practice is appropriate to perform only when you have mastered the three techniques separately. You need to concentrate on delineating the three separate compression zones. This practice does not involve breathing. Do it every day until you learn to clearly distinguish one from the other.

Jalandhara bandha is a "chin lock" used to compress the pranic force in the part of the torso that stimulates the kundalini energy.

The word jalan in Sanskrit means "net". The word dhara means "stream, a mass of flowing liquid." This allows for different interpretations of the word jalandhara. It most likely means "a network or collection of nadis or pathways." Therefore, jalandhara is the practice or physical key to control the network or plexus of nadis in the neck. These nadis can be blood vessels, nerves or pranic channels. The concept of "fluid" or flow can extend to all these different levels of subtlety, since jalandhara affects all these levels.

Mentions in texts

There are numerous references to jalandhara bandha in the yoga scriptures. Here are a few of them taken from the text Hatha Yoga Pradipika:

“Tighten your throat and press your chin tightly to your chest. This is called jalandhara bandha and helps prevent old age and death.” (Ch. 3:70)

“It blocks all the nadis in the neck, delays the fall of amrita (divine liquid) that drips from the heavens. It should be done to treat throat diseases.” (Ch. 3:71)

“Contraction of the throat during jalandhara bandha prevents amrita from entering the digestive fire. In this way prana is preserved (that is, prana is controlled and directed to sushumna; the flow of prana in other nadis is stopped).” (Ch. 3:72)

During jalandhara bandha one should hold one's breath. This retention can be in the form of antar kumbhaka (internal retention), or bahir kumbhaka (external retention), or both, depending on the practice and connection with other techniques. That is, you can take a deep breath, fully inflating your lungs, and then perform jalandhara bandha, or you can exhale completely and then perform jalandhara bandha. Both methods find use in connection with other practices.

The duration of kumbhaka should not be longer than is comfortable. This also applies to jalandhara bandha. Do not under any circumstances overexert yourself. Increase the length of time you hold your breath over weeks and months. If you have already practiced nadi shodhana regularly as we have recommended, then you will not find it difficult to perform jalandhara bandha for a reasonable period of time.

Jalandhara bandha can be done in many different poses.

Raja yogic technique.

Sit in padmasana or siddhasana (sukhasana is inappropriate here, because your knees should touch the floor). Whoever cannot sit in these asanas, let him do jalandhara bandha while standing. Place your palms on your kneecaps. Relax your body and close your eyes. Inhale deeply and, holding your breath, tilt your head forward, pressing your chin to the jugular cavity of your chest.

Extend your arms, resting on your knees, and at the same time lift your shoulders up and forward, which will allow your hands to remain in the lock. Keep your palms on your knees. Stay in this pose as long as you can hold your breath. Then relax your shoulders, bend your arms, slowly release yourself from the lock and raise your head. Exhale slowly. When breathing returns to normal, repeat again. You can perform as many cycles as you wish, as long as you experience absolutely no discomfort. Beginners should gradually increase the number of cycles, starting with five.

Kundalini yoga technique.

This technique differs from the previous one in that it is performed without any tension on the shoulders and arms. The head simply falls forward and the chin rests on the jugular cavity. In this form the student mobilizes the mental powers of suggestion to become aware of the contraction of prana in the upper torso.

Comment.

The practice can be done by holding your breath after exhaling. Bandha blocks breathing and compresses various organs in the throat.

Warning.

Do not inhale or exhale until you are free from the lock, i.e. until they raised their heads.

Restrictions.

Jalandhara bandha should not be done by people suffering from hypertension, intracranial pressure or heart ailments.

Physiological point of view

Jalandhara bandha compresses the carotid sinuses, organs located on the carotid arteries in the neck. These are the main arteries supplying the brain with blood. The carotid sinuses act as baroreceptors and help coordinate blood pressure and heart rate with the respiratory system. They send signals through special nerves to the brain, which, in turn, takes the necessary actions to balance the circulatory and respiratory systems. When blood pressure rises, the carotid sinuses constrict. As a result, the brain receives a signal to take steps to prevent blood pressure from rising.

Beneficial action

Jalandhara bandha affects a person at all levels: physical, mental and mental. It controls the flow of prana in the body. It causes mental relaxation

Compressing the carotid sinuses also helps induce mental balance by slowing the heart rate. In addition, it promotes introversion - a person forgets about the outside world. The entire nervous system and brain calm down. This usually leads to greater focus.

This bandha blocks the windpipe and compresses various organs in the throat. In particular, it massages the thyroid gland, located in the throat cavity. The perfect development and maintenance of the entire body depends on this gland. The massage provided by performing jalandhara bandha helps to make the functioning of this gland more efficient.

This practice eliminates stressful conditions, reduces the possibility of their recurrence, and dispels anger and anxiety.

Uddiyana bandha: effect on the body

The term "uddiyana" means "soaring, flying high." The term “bandha” is “knot, tying”, but, as a rule, the word “bandha” is not translated into Russian. Therefore, the correct translation may be “high-flying bandha.” In this bandha, the diaphragm and stomach seem to fly up, compress the prana in the upper part of the body and, strengthening it, make it also fly up. From a physiological point of view, this technique is designed to train the suspension of internal organs, the strength of the diaphragmatic muscles and the abdominal muscles. For deep massage of the peritoneal organs. “Just as capacitors, fuses and switches regulate the flow of electricity, bandhas control the flow of prana (energy). In this bandha, prana, or energy, is directed from the lower abdominal region to the head." B.K.S., Iyengar.

Uddiyana bandha: technique for beginners

Sit in a meditative position with your knees on the floor. Place your palms on your knees. Close your eyes and relax your body. Exhale deeply and hold your breath. Perform jalandhara bandha. Squeeze your abdominal muscles inward and upward. This is the final position. If you don't feel any discomfort, hold the lock as long as you can. Then relax your abdominal muscles, release jalandhara bandha and inhale. When breathing calms down and becomes natural, you can repeat it.

Uddiyana bandha: contraindications

Don't practice:

• with exacerbations of gastric ulcer and duodenal ulcer;
• on menstruation days;
• during pregnancy.

Master carefully in any form:

• lung pathologies;
• cardiovascular diseases;
• diseases of internal organs adjacent to the diaphragm;
• for hernias in the abdominal cavity;

Practice uddiyana only on an empty stomach and empty intestines. Do not forget that before inhaling, you must remove the chin lock and raise your head.

Uddiyana bandha: benefits

Uddiyana bandha exercise: physiological effect

• Strengthens and rejuvenates the nerves of the gastrointestinal tract.
• Strengthens peristalsis.
• Promotes the release of toxins from the digestive tract and cleanses the rectum.
• Gives the best massage to internal organs.
• Strengthens and rejuvenates all endocrine glands (endocrine system) of the abdominal cavity.
• Strengthens the deep-lying back muscles.
• Stretches the spine, especially its lower part.

Uddiyana bandha exercise: energetic effect

• Energizes the umbilical energy center (Manipura chakra).
• Promotes the transfer of energy (including sexual energy) from the lower energy centers (chakras) to the upper ones.

Uddiyana bandha exercise: mental effect

Gives vigor and lightness to the whole body.

Therapeutic effect of uddiyana bandha

• Eliminates and prevents the appearance of hernias.
• Eliminates displacement of internal organs.
• Treats diseases of internal organs and stomach.

Maha bandha (or big castle)

Maha bandha (or big castle) is a complex of several bandhas: mula bandha, jalandhara bandha, uddiyana bandha and bahir kumbhaka (holding the breath after exhalation).

Maha bandha: technique of execution

Sit in padmasana, siddhasana or siddha yoni asana with your hands on your knees. Exhale slowly and completely. Perform jalandhara bandha. Perform uddiyana bandha. Perform mula bandha. Maintain this position as long as it feels good. While holding the complex of three bandhas, you can alternately move your attention from one bandha to another, concentrating on each. Release yourself slowly from mula bandha. Just as slowly - from uddiyana bandha. And finally - from jalandhara bandha. Raising your head, try to exhale a little more before inhaling and then inhale. Restore your breathing and repeat the complex.

Maha bandha: a warning

Maha bandha is a powerful and effective technique. If you have not yet mastered three bandhas separately, you should not start a complex of all three. In addition, it is necessary to know the preliminary stages of Nadi Shodhana Pranayama.

Maha bandha: benefits

The benefit of maha bandha is that this technique stimulates the flow of psychic and spiritual energies and transforms the extroverted mind into an introverted one, which brings one closer to meditation.

Udara bandha. Abdominal lock out

This lock is performed while holding it after inhalation. First, you need to take a soft and deep breath through your nose, then, while holding your breath, you need to inflate your stomach, pushing the front wall of the abdomen forward and down. The delay is maintained for the available time, after which a smooth full exhalation occurs and uddiyana bandha is performed.

Udara-bandha followed by uddiyana-bandha is purna-uddiyana, or complete uddiyana, a complete abdominal lock. Purna-uddiyana is also called ajagari.

Effects of purna-uddiyana:

1. effects on the nervous system, glands, blood vessels in the abdomen and solar plexus;
2. activation of the parasympathetic nervous system due to the effect on the vagus nerve;
3. improvement of internal organs.

Setu bandha. Occipital lock

This is the second variation of jalandhara bandha, which is also called setu bandha in some schools of yoga. When performing setu bandha, you need to stretch your neck and move your head back, fixing your gaze between the eyebrows, trying not to pinch, but to stretch the back of the spine.

Pada bandha. Leg grab

Used to activate the muscles and nerves in the feet, which affects the body as a whole, helping to direct energy from the ground upward, as well as increasing stability, connection and alignment of the body.

While performing pada bandha, feel support from the following three points:

1. under the big toes,
2. under the little fingers,
3. in the middle of the heel.

Try not to fall on either side of your feet - the outer arch (lateral, from the little toe to the heel), which forms the outer arch of the foot, as well as the inner arch (medial, from the big toe to the heel), which forms the inner arch of the foot. These two arches are called the longitudinal arches of the feet. It is also important for us to activate the transverse arch of the foot - from the base of the big toe to the base of the little toe.

While performing the lock, feel the rise in the arches, watch the three points, and monitor the interaction with the support.

Kati bandha. Lumbar lock

Kati bandha, or lumbar lock, is used in situations where it is necessary to protect the lower back from excessive arching. That is, we reduce lumbar lordosis, making the lower back area flatter. To do this, you need to turn your tailbone forward, while the navel goes slightly upward, and also activate the muscles of the abdomen and buttocks. Thanks to this, we will be able to fix the lower back and protect it from excessive load.

Janu-bandha. Knee lock

Janu bandha - knee lock. It is performed by pulling the kneecaps up. This allows you to activate the hip extensor muscles, mainly the quadriceps femoris. This type of lock is used in asanas with straight legs (straight leg) in order to distribute the load more organically, involve the legs more actively in the work, increase stability and reduce the load on the knee joints, which increases the level of injury safety.

For example, when performing Virabhadrasana I, it is important to apply jana bandha to the knee of the back leg, since there is a tendency for it to bend. Another use is during flexible poses such as Paschimottanasana. By activating the muscles around the knee, we can relax the back of the legs more, engaging the antagonist-agonist connection.

There are also other locks - shoulder, wrist, elbow, which are activated by toning the muscles surrounding the joint and are used to distribute the load in the pose evenly (especially when the load on it increases) and not wear out or injure the joint, which is especially important for people with hypermobile joints.

Be careful when mastering these techniques and monitor your sensations.
Show common sense, live according to your conscience and in harmony with Nature!

Sit down, straighten your back and squeeze your pelvic muscles. These muscles include the muscles of the genitals, the anus and the muscles of the perineum between them. In fact, you only need to tense the muscles of the perineum, but since an untrained person is usually not able to control individual muscles of his body, then start practicing by tensing all the muscles. Over time, you will be able to control them separately.

As you tense your perineal muscles, feel your perineum being pulled inward into your pelvic area.

Concentration

During execution, it is important to concentrate attention in the muladhara chakra area, that is, focus on those muscles that are tense.

Effect on physiology

The main effect is the prevention of any diseases of the human genitourinary system. Mula bandha is used in medicine and is known as the Kegel exercise. It is recommended for the prevention of genitourinary diseases, including urinary incontinence, fecal incontinence, prostatitis, and hemorrhoids. Mula Badha is also recommended for pregnant women to train the muscles of the vaginal walls in anticipation of childbirth.

Effect on internal energy

Mula bandha is designed to awaken the dormant energy of Shakti-Kundalini, which is awakened by the heat inside your body that appears when performing the bandha. During the exercise, apana prana changes the direction of its flow and remains in your body, rather than leaving it, flowing down, as it normally does.

During the practice of bandha, a powerful release of apana energy is created into the central channel of sushumna. This process affects the cleansing of the physical and mental state of the body.

Impact on consciousness

Mula bandha has a cleansing effect on the mind. Thanks to bandha, a person is able to get rid of uncontrollable sexual impulses and outbursts of aggression.

By practicing mula bandha, you will be able to control your emotional and sexual outbursts, become purposeful and collected.

Contraindications

Mula bandha is not recommended for people with cardiovascular problems and hypertension. When performing mula bandha, blood pressure initially decreases, but when you raise your head, the so-called release of the chin lock, your heart rate may increase greatly, which will negatively affect your well-being.

Mula bandha, or “Root Lock”, is a compression of the muscles of the perineum and pelvic floor. Such a simple action for yoga practice has a powerful effect on the entire pranic system. But Mula Bandha is not only for “fanatical” yogis; this technique, which is simple at first approximation, can help literally everyone who wants to improve the condition of their body and be filled with strength, vigor, and enthusiasm. With regular, proper practice, Mula Bandha significantly improves health, and in line with yoga, it allows you to take the practice to a new level. How does this happen and how to perform this technique correctly?

Classical yoga texts say the following about this bandha:

“Pressing the yoni (perineum) firmly with the heel, squeeze the anus and lift the apana up. This is how mula bandha is performed.” (“Hatha Yoga Pradipika”, 3.60)

“Press the yoni again and again and forcefully pull up the air.” (“Hatha Yoga Pradipika”, 3.62)

“Press the heel of your left foot to the perineum, squeeze the anus, then carefully press the navel to the spine (sucking in the stomach).” ("Gheranda Samhita", 3.14)

“Place your right heel on your genitals. This age-destroying mudra is called mula bandha.” ("Gheranda Samhita", 3.15)

The best poses for performing mula bandha are siddhasana for men and siddha yoni asana for women, because in them, the heel puts strong pressure on the muladhara chakra area, which promotes physical contraction. It is also possible to use any meditative pose in which the knees are firmly on the floor.

So, we sit down with a straight back, hands on our knees. Close your eyes and relax your whole body. We try to feel the floor with our buttocks and anus. We take a deep breath, hold our breath and perform jalandhara bandha.

Slowly squeeze the anus with the maximum possible force. We pull the muscles of the anus from the periphery of the circle to the center and up. Women can extend the force forward to the vijaina, and men to the scrotum.

Concentration on the muladhara chakra.

We hold the tension while holding our breath as long as we can. Then we relax the pelvic muscles, stop jalandhara bandha, raise our heads and exhale gently.

If desired, you can perform the practice with external delay - bahir kumbhaka - i.e. first exhale and then perform jalandhara bandha. However, in this case it is not possible to hold the breath for as long as with internal retention - antar-kumbhaka.

Mula bandha affects the so-called Apana - a subtype of prana, this is a flow of energy that flows down and is responsible for the perception of “lower” centers that stimulate a person to develop on the material plane: earn money, continue one’s family and build a family, equip a home, secure protect yourself from all kinds of misfortunes, take care of your health, as well as the tendency to apathy and laziness. One of the facets of the impact of Mula Bandha is that it removes the blocks that interfere with our realization in these areas and harmonizes all these areas of life. Mula Bandha also “seals” the lower end of the Sushumna Nadi (Central Channel), preventing the leakage of energy through the lower centers. At an advanced level of practice, Mula Bandha awakens the Muladhara chakra, and awakens the powerful dormant Kundalini energy.

It is important to take into account that Mula bandha, like other “energy locks”, works not only on a gross level, and it is not only squeezing the muscles of the perineum. Bandhas block (restrain) movement at five levels: muscle immobility, cessation of breathing, cessation of sensations, thoughts and consciousness. By doing Mula Bandha, we simultaneously “compress” the Muladhara chakra. In this way we can treat physical diseases, digestive problems, and sexual disorders (such as frigidity, impotence, etc.). Several authoritative treatises on yoga (“Hatha Yoga Pradipika”, “Shiva Samhita” among others) claim that Mula bandha eliminates decrepitude in older age, and some adherents with its help even completely conquered old age, preserving their the physical state of the body is completely “young”. This is partly manifested even in many modern experienced yogis and yoginis who have a strong, attractive and “young” body even at the age of “over 60 years old”. Both ancient texts (Tantras and Upanishads) and modern authoritative authors - Sir John Woodroffe (“The Serpent Power”) and B.K.S. speak with great respect about Mula Bandha. Iyengar (“Yoga Clarification”), among others. In short, the practice of Mula Bandha is very beneficial.

The yogic text “Gheranda Samhita” describes this technique in some detail: “Press the heel of your left foot on the area between the anus and the genitals, and squeeze the anus...”. This can be done at the end of your regular set of asanas and pranayamas, or separately, during the day (if you have restless sleep, you don’t need to do it at night).

The practice is carried out according to the following scheme:

1. We sit in a comfortable position, preferably Padmasana or Siddhasana. The back is straight, the head is not lowered.
2. Close your eyes and relax for 1-2 minutes, observing the process of natural breathing.
3. We gather our attention at the point of the perineum and genitals. Now, taking a slow breath, we compress this area - the pelvic floor. We strain the entire area: the genitourinary system, genitals, anus (at the basic level of mastering Mula Bandha, you need to compress this entire area: that is, Vajroli Mudra, Mula Bandha and Ashwini Mudra can occur to one degree or another).
4. As we exhale, we gradually relax everything that has been compressed.
5. Squeeze again (while inhaling).
6. Relax again (as you exhale).
7. We do 5-25 such compression-relaxations, then rest. Breathing should not be too intense (to prevent dizziness).

Sequencing:

Sit in a comfortable position.

Place your palms on your knees.

Close your eyes and relax your whole body.

Take a deep breath.

Then hold your breath and perform bandha

Contract the muscles in the muladhara chakra area.

Pull your muscles up as far as you can without excessive tension.

Constantly fix your attention on the point of contraction.

Maintain this contraction for as long as possible.

Then stop contracting.

Stop the bandha.

Raise your head and exhale.

This is one cycle. If necessary, wait until your breathing returns to normal. Then do a few more cycles.
Stay aware. Don't overexert yourself.

Mula bandha for men

In men, Mula bandha strengthens the main muscle that holds the Linga (member) in an erect position. This muscle runs throughout the Lingam below and is attached at its base to the pelvic bones. To train this muscle, tantrikas add one more to the usual version of Mula bandha. They perform the exercise when the Lingam is about 50% excited.

Basic execution technique. The initial stage of the exercise is performed in the same way as the main version: sitting with a straight back, hands on your hips. Feel the floor or chair seat with your buttocks and bring your attention to your anus. Inhale half your lung capacity, swallow saliva and hold your breath. Slowly contract your anal muscles to your limit. Extend the tension from the anus along the underside of the Lingam forward and upward. You need to feel how the scrotum and testicles rise up. Hold the tension as long as possible. Take an extra small breath, relax all the muscles involved, and exhale completely calmly.

Note:

If desired, you can practice with external breath retention (bahir kumbhaka); that is, you can first exhale and then do jalandhara bandha. However, this alternative method has the disadvantage that it does not allow you to hold your breath as long as with internal retention.

Advanced practice may include (after mastering the basic technique!) pulsation compression of 4-5 levels in each compression and the same relaxation; very slow compression and the same slow relaxation; hold Mula Bandha for a long time - against the background of it, you can perform other practices: for example, with Mula Bandha, for problems with the lower back, all deflections are performed; and on a light Mula Bandha you can do Surya Namaskar and almost all individual asanas.

Mula bandha- this is a well-known Yoga exercise, when the muscles of the anus contract by force of will. It is similar to the natural contraction of muscles when a bowel movement stops. Only when performing Mula bandha do you need to continue the movement, as if pulling the middle of the anus up and feel this movement along the spine. Another option is to spread the tension forward through the perineum to the genitals. In some schools, working with the muscles of the anus is called Ashwini mudra. And when they talk about Mula bandha, they mean working only with the perineal muscle, or the Chi muscle, in the tradition of Taoist Yoga. The practice of Mula Bandha consists of three stages. At the first stage - work on the physical level with muscles. In the second, muscle contraction is rhythmically synchronized with the heart pulse. On the third step, you need to feel the pulse beating in the Muladhara area without physical impact, without compression and relaxation. Do not pay much attention to discrepancies and terms. Start working, and after a while you will have your own feelings, your own knowledge.

Technique for performing mula bandha

Main option. Please sit with your back straight in any position comfortable for you. Place your hands on your hips. Feel the seat of a chair or the floor with your buttocks and anus. Inhale half the volume of your lungs, swallow saliva and hold your breath. Slowly squeeze your anus as hard as possible. Pull the anus muscles from the periphery of the circle to the center and up. Keep the tension on the held breath as long as you can. Then relax your pelvic muscles, take a small and short breath and exhale gently. Another continuation is possible after you have inhaled and squeezed the muscles of the anus. Women can extend the force forward from the anus to the Vijayna, and men to the scrotum. There are special female and male modifications of the exercise.

When performing Mula Bandha we are dealing with energy and two muscle groups. The sphincter muscle, which tightly surrounds the anus, contracts inward. The second muscle lies behind the sphincter muscle. This is a muscle that lifts or retracts the anus upward. The Latin name of the muscle is “levator ani.” By performing Mula bandha in this way, you can feel its effect in all parts of the perineum. In women, the anus and Vijayna are encircled by the same muscle. It represents the number 8. The bridge of this muscle, the place of the pereneum, is the place of the mystical Qi muscle in the Taoist tradition. By understanding the location of the muscles, you can achieve contraction of individual sections of the figure eight. These are the muscles of the anus, Vijayna and pereneum.

Mula bandha - First female version

As you inhale, squeeze your anus tightly, as when stopping a bowel movement, and then direct the energy upward not so much with your muscles, but with willpower or visualization. Hold the contraction until a shiver appears and a shiver runs down your back. At the same time, you need to imagine how from this movement the Muladhara energy quickly rises up the spine. You can feel it at the base of your skull or the back of your tongue. You may feel that there is more saliva in your mouth and that it tastes sweeter. This is also a sign of sexual energy moving up the spine. As you exhale, relax all the muscles involved in the process. Repeat 5-7 times. Pleasant warmth may appear in the pelvis and lower back.

Mula bandha - Second female option

The exercise is performed standing, feet shoulder-width apart. At the beginning of the practice, you can place your palms on your buttocks. Without moving your legs, while inhaling, squeeze your buttocks tightly, squeeze your anus and pull it up. The lower torso may also be tense. The top one should be free. Squeeze the Vijaina muscles and feel the clitoris move forward. Become aware and feel the muscles surrounding the clitoris. Contract and relax them for one minute. Relax and see what is happening in your Vijayna. Do this exercise several times a day. This exercise is so powerful that it sometimes causes Kundalini awakening. There have been cases of entering an altered state of consciousness after practicing this exercise at seminars.

Mula bandha for men

For men, Mula bandha strengthens the main muscle that holds the Linga in an elevated position. This muscle runs throughout the Lingam below and is attached at its base to the pelvic bones. To train this muscle, tantrikas add one more to the usual version of Mula bandha. They perform the exercise when the Lingam is about 50% excited.

Basic technique for performing mula bandha. The initial stage of the exercise is performed in the same way as the main version: sitting with a straight back, hands on your hips. Feel the floor or chair seat with your buttocks and bring your attention to your anus. Inhale half your lung capacity, swallow saliva and hold your breath. Slowly contract your anal muscles to your limit. Extend the tension from the anus along the underside of the Lingam forward and upward. You need to feel how the scrotum and testicles rise up. Hold the tension as long as possible. Take an extra small breath, relax all the muscles involved, and exhale completely calmly.