“There is no doubt that with the constant practice of moola bandha, prana and apana unite and total perfection is attained”
Hatha Yoga Pradapika
What is it?
The practice of Moola Bandha consists of
An upward lift of the pelvic floor
Initiated by a flattening of the lower abdomen
What are the benefits?
Develops core strength and stability
Activates the hips and pelvic tilt allowing the spine to fully extend
Supports the lower back
Raises energy levels
Reverses the downward flow of apana
Constant practice causes the union of prana and apana in samana
Stimulates and awakens Mooladhara (root) Chakra
What is the easiest way to connect with it?
On the end of a complete exhale
In postures such as down dog, reclined hero, preparatory bridge, reclined cobbler and adepts pose
When should I practice it?
Begin by consciously practicing it in postures that help to induce it. Then patiently introduce it to the whole flow
When Moola Bandha is successfully established in asana it can then be effortlessly applied in the advanced Hatha and Kriya practices of Maha Bandha and Maha Mudra
Try applying the bandha when sat at your desk, stood at the bus stop or driving the car (with care!!) etc
The constant application of this bandha during the flow requires a lot of focus (bramacharya). The student will continuously forget about it then return to it. Be patient.
Any other tips?
Always check that the face and anus remain soft whilst applying Moola Bandha
Tension in the jaw, frowning and tightness in the pelvic floor are all signs that we are trying too hard.
The lift in the pelvic floor is centred between the anus and genitals and is a subtle lift rather than a gross contraction
Practice, practice, practice, whilst applying the Yamas and Niyamas. Rarely does anything worthwhile come easy and for most Moola Bandha is no exception to the rule.