When yoga teachers tell you to apply Mula Banda, they often follow up with "contract your anus. Contract your anus!". But what they might not do, is fully explain how that relates to Mula Banda (probably because telling you to hold in a fart isn't a huge crowd pleaser).


Carry on ... 

Mula bandha, in its simplest form, is the energy around the area of your pelvic floor. Mula in Sanskrit means root and Bandha means to lock or tighten. 

So, when your yoga teacher tells you to apply Mula Bandha, she's asking you to focus on contracting your pelvic floor muscles and your deepest abdominal muscle (TVA), which sends energy to this area and stabilises your back. 

How about that …? 

Let's start with your pelvic floor. Imagine a wide hammock holding up your uterus, bladder and bowel. The layers of muscle that make up this hammock are what we commonly refer to as your pelvic floor muscles. They hold everything in place and have three holes for the vagina, the urethra, and the anus (the anal and urethral sphincters). 

The pelvic floor also provides support for the baby during pregnancy and assists during the pushing phase of labour. 

Your pelvic floor muscles are at their most relaxed when you're peeing and pooping. 

But, when you actively contract them (like you do when you apply Mula Bandha), you: 

  • Lift your organs
  • Help stabilise your spine and pelvis (the whole area between the abdomen and the thighs)
  • And tighten the muscles of your vaginal wall (bonus)

There you have it. Applying Mula Bandha will make it easier to balance in inversions and arm balances, protect your back in backward bends, and aid with lifting heavier, too. Serene on the outside, solid on the inside. 

HAVE A BURNING QUESTION? ASK AND WE'LL ANSWER (as long as it's not itchy, too)

Written by Dee Behan

Gallery Block
This is an example. To display your Instagram posts, double-click here to add an account or select an existing connected account. Learn more