Mula Bandha (the lock to Kundalini Awakening)


Mula Bandha is the contraction of certain muscles in the perineum. The Sanskrit word Mula stands for ‘source’, ‘root’ or ’cause’. Therefore it is also known as ‘root lock’ and its practice results in exceptional health benefits. The Muladhara chakra resides at the root of the spine. Within Muladhara chakra lies Kundalini Shakti (a form of primal energy). In humans, the Kundalini remains dormant throughout their lives. But it can be awakened through the practice of Mula Bandha. So offer yourself the benefits that come from practicing Mula Bandha. Given below are the 3 techniques to practice Mula Bandha. 

Mula Bandha Preparatory Practice

  1. Sit in a meditative posture you find the most comfortable. Ideally Siddhasana, Padmasana or Sukhasana.
  2. Relax the whole body closing your eyes. Feel the breath coming in and moving out.
  3. Fix your attention on the perineum. The perineum is the area between anus and vulva (in female) or scrotum (in males).
  4. Contract the muscles of your pelvis, up and in towards the spine and then relax.
  5. Repeat this process several times while breathing normally.

Mula Bandha Technique 1

  1. After performing preparatory practice, hold the contraction for a while.
  2. Continue to breathe normally instead of holding the breath.
  3. Contract a bit more tightly, the rest of your body must remain relaxed.
  4. Beware of the sensation you feel in the perineum.
  5. After contraction, slowly relax the muscles. Repeat the process for 5 times.  

Technique 2:  Along with Jalandhara Bandha

  1. Sit in a meditative posture and relax the whole body keeping your eyes closed.
  2. Take a deep inhalation and hold the breath inside to perform Jalandhara Bandha.
  3. Now contract the muscles (up and into the spine) of your pelvic region to apply Mula Bandha.
  4. Hold the contraction for as long as you can hold the breath comfortably.
  5. Let go of the Mula Bandha gently followed by Jalandhara and then exhale. Practice 3 – 5 times
  6. On physical level be aware of the contraction of the perineum. On spiritual level keep your focus on Muladhara Chakra.

Practice Note

  1. After getting sufficiently well in your practice. You may also perform MulaBandha while holding the breath outside.
  2. Practice Mula Bandha after practicing yoga poses and before meditation.
  3. The practice of Mula bandha includes the contraction of some particular pelvic muscles. Not the contraction of the whole pelvis.
  4. Males are ought to contract the muscles between anus and testes. Females need to contract the muscles behind the cervix. Cervix is the point where the lower end of the uterus projects into the vagina. It is the muscles surrounding Muladhara chakra that are meant to be contracted during Mulabandha.

Mula Bandha (the lock to Kundalini Awakening)Image Source


  • Practice Mula Bandha only under the guidance of an experienced yoga instructor.
  • Avoid practicing Mula Bandha while menstruation.

Mula Bandha Benefits

  1. Practicing MulaBandha gives benefits on the mental, physical and spiritual level.
  2. Regulates the functioning excretory system, genital and urinary organs.
  3. Stimulates Muladhara chakra, therefore, leading to the awakening of Kundalini Shakti.   
  4. Fights depression and encourage overall good health.
  5. Useful for those suffering from degenerative and psychological disorders.
  6. One may gain control over sexual energy by practicing Mula Bandha. Therefore it is useful for the seekers of spiritual development.

Stay healthy stay strong and get the best out of life.

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