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Sit or stand. On exhale gently pull up area between anus and genitals. Do not hold breath.
Mula Bandha is a way to contain and channel energy associated with the mula-dhara (root place) chakra. Represents stage of consciousness for survival. Pelvic floor gains strength. Calms the autonomic nervous system.
Set a root chakra themed intention such as: grounding, trust yourself, release fear, balance, let go, surrender, compassion, unconditional love.
Pregnancy. Intestinal disorders.
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Mula = Root
Mula Bandha = Root Lock
Bandha = Bond
Bandha = term used to describe body locks in Hatha Yoga
The Mula bandha is located at the tip of the spine.
The Muladhara Chakra represents the stage of consciousness where the basic (root) survival need is the dominant force.
Mula refers to the root of all action, and the root of any action is thought.
As the student begins to refine their thoughts, locking the intentions behind their actions, the actions become refined. In yoga practice, the student is locking body and mind in a positive way because it directs our thoughts, emotions, and impulses into the orderly channels of right action. So, the simple act of engaging your Mula Bandha during a yoga practice allows the very best of "you" to shine through.
Mula Banda cuts the energetic knot that causes resistance to change.
You could easily over complicate the directions for your students, and that's exactly what most yoga teachers will do in order to sound knowledgeable. However, get your ego out of the way and explain how to activate the Mula Bandha in one sentence like this:
"Imagine you're in the middle of a traffic jam on the way to the airport, and you desperately need a pee."
That's all you need to say.
Though if you want to complicate it, you could say:
"If you're a male, contract the area between anus and testes. And if you're a woman, contract muscles at the bottom of the pelvic floor."
Explain to your students that the aim is to hold their Mula Bandha through the entire yoga practice.
Yep, even if it's a 120-minute class.
The main reason for the "hold" is because the lock, locks in your energy which allows all that wondrous energy to flow up, not down and out. If your energy is forced to flow up and stay circulating within you, it will grow and grow and grow and grow. That's a whole lot of useful energy at your disposal.
Choose another Bandha for your next yoga class plan: