Mula Bandha – Steps – Benefits -Precaution

Mula Bandha – Anal Lock – Root lock

In Sanskrit mula means root, and thus Mula Bandha is the root lock. . this bandh relates to muladhar chakra and is termed as mulbandh. This bandh relates mainly to the muscles of the anus, penis and the muscles located nearby. The muladhar chakra is supposed to be located near penis.


  1. If the bandh is to be performed ideally it should be performed in Siddhasan. Otherwise it may also be performed in Padmasan. But Siddhasan is supposed to be the ideal preposition.
  2. Concentrate on the Muladhara Chakra
  3. Isolate the perineum.
  4. Exhale and contract the perineum and draw it up towards the pubic bones.
  5. As you contract the pelvic floor up, engage and pull the lower deep abdominal muscles up towards the spine.
  6. Maintain this contraction with the breath in for about six seconds, and then out for another six seconds.
  7. Breathe with calm. Slowly and smoothly.
  8. Repeat this exercise five times.


The real study and practice of this bandh is to retain it for maximum period. A duration of 5 to 120 seconds may not generate beneficial effects of this bandh. The bandh has to be retained for at least 3 to 4 minutes. With further practice, the duration can be increased to 5 minutes. 


  1. Strengthens the pelvic floor,
  2. It protects the low back muscles and forms the stable support of the entire torso and spine.
  3. Relieves hemorrhoids and congestion in the pelvic area.
  4. Calms the autonomic nervous system, calms and relaxes the mind. On the spiritual level, Mula Bandha activates and purifies the Muladhara Chakra.
  5. It awakens dormant consciousness and the Kundalini Shakti.
  6. It helps build core body strength and hold the postures longer.
  7. Mulabandha also increases energy and vitality, and improves concentration and mental clarity.
  8. It tones, purifies, balances, and energizes the pelvic and urogenital region.



  •  should not be practiced while pregnant.
  • If the bandh is not performed properly, it can affect the digestive system in a bad way..
  • . In some cases of constipation, constriction, tightness of the lower abdomen, the perinea region might be too tight and it is recommended to relax the area instead.
  • Persons suffering from hernia, piles etc should not as far as possible perform this bandh.
  • A longer and more intensive practice of Mula Bandha should only be undertaken with the guidance of an experienced “Yoga in Daily Life” instructor.



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