Mula Bandha: Benefits and How to practice it

Mula Bandha

Yoga can be practiced in a variety of ways, including exercises, power yoga, mudras, and pranayama. Mula Bandha or Moola bandha yoga is one such practice. In Sanskrit mula bandha refers to the “root lock”

The Muladhara chakra, the lowest of the energy centers down the spine, is connected to the perineum, the base of the torso, in this perspective. And now let us learn about this in detail. 

What is mula bandha?

Mula bandha is one of four bandhas of pranayama. The Jalandhara, Uddiyana, and Maha are the three other bandhas.  Mula bandha is the first lock of four to strengthen the pelvic muscles and improve the bladder. 

Apart from the health benefits of this root lock, its focuses on activating the kundalini energy by consistently working with mula bandha and awakening it. This will enable this feminine creative power to come up through the lower chakras and heal particular areas of our psycho-spiritual development from the spiritual perspective. 

10 Mula bandha benefits

While yoga exercises contribute numerous benefits to our whole body. This particular mula bandha asana helps us in awakening the inner core to set free whole roots that are inculcated within our biological system. 

  1. Strengthens your pelvic muscles.
  2. Calms mind and soul.
  3. Lowers BP levels and gives relief from breathing problems.
  4. Makes the body light and flexible. 
  5. Stables the nervous system.
  6. Helps in activating the Muladhara chakra.
  7. Relieves from hemorrhoids and congestion.
  8. Helps in awakening and self-consciousness. 
  9. Improves concentration and clarity.
  10. Relieves from bowel movements and constipation. 

How do you perform a moola Bandha?

Here are detailed instructions to perform moola bandha.

Step 1: Sit comfortably on a yoga mat in the siddhasana position. You can also touch your pelvic floor with the heel of your foot if you’re comfortable. 

Step 2: Place your hands on your knees and sit straight with your body tilted upward and raised shoulder.

Step 3: Now concentrate on your pelvic floor and take a deep breath.

Step 4: Try to hold it for at least 10 seconds. And if you can’t start with a minimum of ten then start with 3 to 5 seconds. 

Step 5: After holding long for a minimum time; then exhale all of it slowly.  

Repeat this for 3 to 5 rounds and make sure you increase the holding time as you practice. 

Is moola Bandha good for piles?

Mula bandha is associated with the center of the perineum; which is the pelvic outlet. 

So it is a fantastic technique to stretch and contract the muscles, reduce pain, and offer long-lasting benefits for piles or hemorrhoids. 

Here are a few more yoga asanas to get rid of piles

  • Viparita Karani - Legs up the wall pose

The circulation around the anus area is improved by this workout. It works wonders to ease annoyance and discomfort. To start, you must lie down on your back next to a wall while seated on your right side, with your legs propped up on the wall. You can lay your arms down in any comfortable posture or rub your stomach lightly. Maintain this posture for 5 to 10 minutes

  • Pawanmukstasana - Wind-Relieving Pose

By pressing on your abdomen, you can improve digestion. Also, it aids in easing the buttocks, anus, and abdominal muscles. To complete this practice or asana, you must lie on your back, bend one or both of your knees, and bring them in towards your chest. Place your hands over your shins at this point, holding elbows across the body or clasping your hands, and hold the position for up to a minute.

  • Malasana - Garland Pose

This pose eases the digestive system and aids in managing constipation. Start doing squats by standing with your legs apart. Make sure you maintain your spine straight. Keeping your feet straight bend your knees completely. Once you come to full squat position, keep namaste folding your hands in front of your body. Maintaining a steady breath hold the position for 2 to 3 minutes. 

When should I practice mula bandha?

One of the advantages of mula bandha is that it helps us calm down and unwind. So, we can perform this posture at any time of the day. But, it is encouraged to practice this twice a day, once at the start of your day and once in the evening with a fresh mind and soul, for those who are looking for more physical and spiritual benefits.

Mula bandha side effects

Mula bandha doesn’t have side effects for everyone. But people who intensively practice this should do it under the guidance of any yoga practitioner. Moreover, some effects can be observed in those who have cardiovascular, chronic, anxiety, or hypertension-related problems.

Take Away

Mula bandha has relaxing and stabilizing effects. Moreover, it increases the power of focus. Mula bandha serves as a bridge between the breathing exercises of pranayama and the start of meditation by maintaining a sense of continuity for a spiritual enthusiast. Additional to its mentioned benefits, yoga practitioners also mention that it helps in age reversing too. 

Mula bandha can be practiced by everyone. You can also apply mula bandha in your pranayama routine. So start practicing mula bandha for a healthy life. 


  1. A Beginner’s Guide to Mula Bandha By Yoga International

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