A Beginner's Guide to Mula Bandha & Uddiyana Bandha

ROOT LOCK: MULA-BANDHA

Mula-Bandha is accomplished by pulling inward and upward at the perineum, the space between the pubis and the coccyx region. The goal of this technique is to contain and channel the energy associated with the mula-dhara ("root place") chakra. Located at the tip of the spine, muladhara chakra represents the stage of consciousness where basic survival needs dominate.

Step by step Instructions FOR MULA-BANDHA

Sit erect in a comfortable seated pose. Ground your seat, elongate your spine and stack shoulders over your hips. Lift your head toward the ceiling and align it with your pelvic floor. Inhaling, contract the entire pelvic floor, pulling inward and upward. Exhaling, slowly release it. Repeat ten times. Practice the same contractions but reverse the breathing, contracting on the exhalation and relaxing on the inhalation.

ROOT LOCK MULA-BANDHA BENEFITS

Practicing Mula bandha helps us to break the energetic knot of our resistance to change, On the physical level, practicing mula bandha can be used to correct incontinence and can help alleviate lower back pain. The practice of mula bandha creates a solid foundation for our physical, emotional, and spiritual health.

STOMACH LOCK: UDDIYANA-BANDHA

The term uddiyana means “flying up.” In this practice the breath is held out while the abdominal wall is pressed inward and the contents of the abdomen are drawn up.

STEP BY STEP INSTRUCTIONS FOR UDDIYANA-BANDHA

Stand with the feet about two feet apart, knees bent, and hands on the thighs just above the knees. Keep the elbows straight. Shift the weight of the upper body onto the arms. Slowly exhale. Hold the breath out. Now draw the abdomen in and up. Be mindful not to strain. Hold for a few seconds. Release the abdomen slowly and with control. Breathe naturally and smoothly until the breath returns to normal. Repeat a maximum of two more times.

BENEFITS OF UDDIYANA BANDHA

Practicing Uddiyana bandha strengthens the abdominal muscles and diaphragm It massages the muscles of the stomach, heart and lungs and improves digestion. Uddiyana Bandha stimulates blood circulation in the abdomen and blood flow to the brain, lifting the energy of the lower belly to unite with the energies localized in the navel and heart.