Moola Bandha

A Complete Guide to Moola Bandha| Meaning| Steps| Common Mistakes| Contraindications
Moola Bandha is a phenomenal practice in yoga for invigorating the Mooladhara Chakra. Etymologically Moola is a Sanskrit word which translates as “root” or “source”, the name signifies the pelvis floor which is locked or contracted during the practice. The pelvis floor, specifically the perineum, is the seat of the Mooladhara Chakra and the Kundalini. The Bandhas contract specific muscles of the body in order to control the flow of prana (neurobiological energy which is always in motion).
Steps
Moola Bandha is usually practiced by using different techniques. This article will provide a step by step guidance to practice Moola bandha using three distinct techniques.
Technique 1:
Stage 1:

  1. Sit down comfortably and assume a meditative posture. It is usually suggested to assume Siddha Asana as they exert the required pressure on the perineum.
  2. Relax your body and place your hands on your knees. For intensifying your practice assume Chin/Jnana Mudra.
  3. Close your eyes.
  4. The entire awareness should be towards the perineum area and ontract the perennial area by pulling up the muscles of their pelvis floor.
  5. Try to breathe normally.
  6. The contraction should last for a few seconds.
  7. Gently release.

Stage 2:

  1. Follow the first two steps mentioned above to prepare your body for the practice.
  2. Contract your muscles gently and hold for a few seconds without releasing it.
  3. Contract a bit more and hold it.
  4. Increase the contraction.
  5. Continue to gradually increase the contraction for a few more times.
    Note: Begin by contracting the muscles 2-4 times and gradually keep increasing. Adepts will be able to contract the muscles upto ten times.
  6. Hold in the contraction as long as possible without straining any muscles and then release gently.
    Note: Do not release suddenly, do it slowly and with awareness.
  7. During the entire practice try to breathe normally and rhythmically.

Technique 2:

  1. This Technique combines Jalandhara Bandha with Moola Bandha
  2. Begin in a comfortable seated meditation posture.
  3. Take a deep breath and retain it.
  4. Keep your spine straight and start practising Jalandhara Bandha/ Throat Lock.
  5. Combine it with the practise of the second stage of Moola Bandha as described above.
  6. Release the Moola Bandha followed by releasing the Jalandhara Bandha. Straighten your head and exhale slowly.
    Note: This can be practised with external breath retention as well.

Technique 3:

  1. This technique unites the practice of Moola Bandha with Uddiyana Bandha.
  2. This is an advanced level practice. It takes years to perfect this technique. According to Hatha Yoga Pradipika, the ancient book on Yoga, the yoga practitioners should first practise external kumbhaka (breath retention) in conjunction with Jalandhara yoga and practise 5 rounds of Moola Bandha (Technique1, stage 2). When your body is ready this practice should be followed with five rounds of Technique 1, stage 2 along with Uddiyana Bandha

Common Mistakes

  1. Exhaling/Inhaling prior to releasing the Bandha : If you are practising this Mudra with external or internal breath retention then do not exhale or inhale without releasing the bandhas and straightening your head as this might lead to certain complexities.
    Suggestion: Try not to hold in your breath for a long time as individuals impulsively exhale/inhale while grasping for breath if the breath has been retained for a considerable amount of time.

Benefits

  1. As already mentioned this practice helps in alleviating numerous diseases related to reproductive system.
  2. It should be practised by those who aim at practising celibacy.
  3. The pulling up of the pelvis floor helps in curing several urinary disorders including the perpetual urge to urinate.
  4. It tones the entire excretory system.
  5. Moola Bandha is also helpful in relieving stress, depression and other psychotic disorders.

Contraindications

  1. Avoid this practice in case of spinal injury or any severe spinal pain.
  2. This Bandha should always be practised under the guidance of a Guru to avoid dire consequences.
  3. Heart patients or those diagnosed with High blood pressure should not practise this Bandha in conjunction with the Jalandhara Bandha.

Tips

  1. Place a folded blanket below your hips or knees for extra support.
  2. If Moola Bandha is being practised in isolation then it should be preceded by Asanas and Pranayamas and followed by meditation. It is important to meditate as this bandha promotes hyperactivity.

Sources:

  1. Asana Pranayama Mudra Bandha by Swami Satyananda Swami
  2. Hatha Yoga Pradipika: Light on Hatha Yoga by Swami Muktibodhananda
  3. Asanas Mudras and Bandhas-Awakening Ecstatic Kundalini Yogini (from the AYP Awakening Series)
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