How to do Mula Bandha (Root Lock) in Yoga: A Step-by-Step Guide for Yogis of All Levels
- Jun 30, 2021
- 12 min read
Updated: Mar 31
Understand this internal lock through clear instructions and spiritual insights.
By PRANA EDITORS | Last Updated: March 28, 2025
This "how-to" guide is a part of Prana Sutra’s Yoga Bandha Series, which explains all aspects of the four energy locks and their integration into asana, pranayama, and meditation. We’ve previously covered bandha theory and Jalandhara Bandha (Throat Lock). If you’re a first-time visitor, we recommend starting at the very beginning with our beginner’s guide to bandhas, or yogic internal locks.
From the Source: "Pressing the Yoni (genitalia) with the heel, contract the perineum. By drawing Apana upwards like this, Mula Bandha is engaged." - Hatha Yoga Pradipika (Chapter 3:61) In this Article: Meaning | Anatomy | Steps | Benefits | Precautions | FAQ |
In this article, we’ll focus exclusively on Mula Bandha (Root Lock), providing a practical, step-by-step approach to understanding and mastering it. We’ll cover everything about the bandha, from identifying the correct muscles to its variations, applications, and safety guidelines. To ensure accessible yet authentic information, we’ve written this article in consultation with several experienced yogis, incorporating their insights on how to structure your practice and avoid common mistakes.
Mula Bandha: Meaning and Significance
In yoga, Mula Bandha is the traditional name for an internal hold (neuro-muscular lock), perfomed by contracting the perineum–a small muscle between the genitals and anus–and lifting the pelvic diaphragm towards the navel. This is typically done while holding your breath and focusing on some sensory or energetic aspect of the practice (i.e., the muscular contraction or movement of prana).
Meaning: The term “mula bandha” comes from the Sanskrit words mula (root, origin) and bandha (lock or seal), giving it the English name Root Lock. Although less commonly used, other names for this yoga technique include the Perineal Lock, Mooldhara Bandha, and Pelvic Seal.
Like all internal locks, Mula Bandha is deeply rooted in ancient yoga traditions. It’s described in both classical and modern texts, such as Shiva Samhita, Hatha Yoga Pradipika, Light on Pranayama, and others. One of the most comprehensive books on this subject is Moola Bandha: The Master Key by Swami Buddhananda, which offers in-depth insights into all aspects of this practice.
From the Source: “Press with the heel of the left foot on the region between the anus and scrotum, and contract the rectum; carefully lift the intestines towards the navel; and put the right heel on the organs of generation (reproductive organs). This is Mula Bandha. – Gheranda Samhita (3:14-15) |
In more practical language, engaging Mula Bandha involves sitting in a meditation posture and contracting and lifting the perineum during inhalation. Then, you hold your breath and maintain the lock for a few seconds, gradually releasing it as you exhale. This constitutes one round of Mula Bandha, and the process can be repeated 8-12 times, with brief periods of rest between rounds.
The Root Lock can be practiced by itself, but it’s often combined with asanas for physical support or integrated in pranayamas (breath work) for energy regulation. Moreover, Mula Bandha can be done both while holding the breath post-inhalation (antara kumbhaka) or post-exhalation (bahya kumbhaka).
Purpose: What does Mula Bandha do?
To understand the purpose of Mula Bandha, imagine it as a plug at the base of your torso. At the most basic level, that's what this yogic practice is about - creating an energetic seal (internal lock) at the base of your torso that prevents prana from leaking and redirects it upward into the navel region.
In yogic terms, it influences a specific current of prana called Apana Vayu, which represents the downward- and outward-moving energy currents of the body. Apana governs the urogenital and elimination processes and plays a vital role in mental-emotional stability and grounding.
Normally, this energy current (Apana) flows downward, gradually dissipating through the pelvic floor. But when you activate Mula Bandha, it creates a plug to prevent this leak and redirects this energy upward, unifying it with Prana Vayu, the upward-moving current centered in the chest.
The other important aspect of Mula Bandha is that it awakens Kundalini Shakti - a dormant spiritual energy that is coiled at the base of the spine. This Kundalini awakening equates to a "spiritual awakening" in yoga, and it is considered the first step of a yogi's spiritual transformation.
Of course, practicing this bandha has other benefits for the body and mind. It stabilizes posture, tones the pelvic floor muscles, and enhances the overall functioning of the reproductive and elimination systems. It also induces inner stillness, which is the perfect launchpad for deeper meditative states.
Editor's Note: The purpose of Mula Bandha is tricky to explain for beginners as it is steeped in yoga philosophy. We'll discuss it in more detail in later articles and also on Substack. |
When should you learn Mula Bandha?
In traditional Hatha Yoga, Mula Bandha is introduced after you've gained experience in yoga poses and pranayamas, following the classic order: asana → pranayama → bandha. It is usually the second bandha you learn, with Jalandhara Bandha (Throat Lock) being the first.
But in modern styles like Ashtanga Vinyasa or Bikram Yoga, Mula Bandha is introduced much earlier. These styles encourage practitioners to activate the Root Lock during asana practice, believing that it helps with core stability, postural alignment, and synchronizing movement with breath.
Many yoga schools also recommend practicing Ashwini Mudra (Horse Gesture or Anal Lock) as a preparatory step because it strengthens the perineal muscles needed for Mula Bandha engagement.
What is the best posture for practicing Mula Bandha?
Traditionally, Mula Bandha is performed in seated, cross-legged postures. Padmasana (Lotus Pose) and Siddhasana (Adept Pose) are considered ideal, but Sukhasana (Easy Pose), Bhadrasana (Gracious Pose), Ardha Padmasana (Half Lotus), and Baddhakonasana (Bound Angle) are also suitable options.
Siddhasana (for men) and Siddha Yoni Asana (for women) are particularly effective for Mula Bandha because the heel presses against the perineum in these postures. The pressure of the heel naturally stimulates the pelvic floor and encourages Mula Bandha activation. Once you are proficient in the bandha, you can progress to doing it in any seated posture that doesn't provide stimulation.
Lastly, but just as importantly, Mula Bandha should not be attempted while standing or lying down. In case of physical limitations, it can be done sitting upright in a chair or on a meditation bench.
Location of Mula Bandha Muscles
Mula Bandha centers on engaging the pelvic muscles in the physical body, which correspond with the Muladhara or Root Chakra in the energetic body. The precise location of these muscles (and chakra) varies slightly between men and women due to inherent biological distinctions.
Men practicing Mula Bandha should contract the perineum: the pelvic floor muscles just above the midpoint between the testicles and anus (refer to the illustration). These are the same muscles you would engage (or clench) if you were to stop the flow of urine mid-stream.
Women practicing Mula Bandha should engage the muscles on the posterior side of the vaginal cervix, often referred to as the back wall of the vagina. According to female yoga instructors, these are the same muscles used to voluntarily stop menstrual flow.
The perineum is a small, deeply located muscle rarely used in daily activities. As a result, beginners may initially struggle to isolate and engage it correctly. It’s common to unintentionally contract the surrounding muscles–like the glutes, abs, or anus–due to a a lack of muscular strength and control. But with consistent practice, you will eventually be able to execute the bandha effortlessly.
Contract the anus or perineum: Clearing the confusion
The perineum consists of two muscle groups:
Urogenital Muscles: The front (anterior) part of the perineum, which includes muscles associated with the urinary and reproductive organs. These muscles support the pelvic diaphragm and biological functions like urination, erection, orgasm, and vaginal contraction.
Anal Muscles: The back (posterior) part of the perineum, which consists of the anal canal and supporting muscles. It plays a crucial role in defecation and maintaining continence.
The urogenital muscles (front) are smaller than the anal muscles (back), and hence harder to isolate. Moreover, they two are connected by fibrous tissue, making it difficult to contract one group without involuntarily contracting the other. This applies equally to male and female yoga practitioners.
Classical texts, like HYP or Gheranda Samhita, describe Mula Bandha as "contracting the anus or rectum." But modern instructions say contract the perineum, specifically the area between the anus and the genitals. This had lead to confusion, as there is a separate yogic practice that involves contracting the anus, which is called Ashwini Mudra, not Mula Bandha.
Modern yoga gurus attribute this confusion to language/translation issues and the fact that modern anatomical understanding is superior and more precise. Even Moola Bandha: The Master Key, likely the most authoratative book on the subject, favors drawing up the perineum, not clenching the anus.
These yoga masters believe that early instructions say "contract the anus" because it is more beginner-friendly, since the back part of the perineum is larger and easier to squeeze. But the final goal is to refine the action and isolate the deeper perineum muscles without engaging the anterior or back part.
Mula Bandha: Step-by-step Instructions
Here are the steps to practice one round of Mula Bandha in yoga:
Prepare: Come into the Siddhasana or Siddha Yoni Asana pose, pressing your left heel against the anus and the right one against the reproductive organ. Rest your hands on your knees or use them to form yoga hand gestures (mudras) of your choice.
Inhale: With eyes closed, focus on your breath for a few minutes to disengage from the external world. Once you feel centered, inhale deeply to fill up the lungs.
Engage the bandha: As you breathe in, squeeze the muscles between your anus and genitals. Pull the lower abdomen inwards (towards the spine) and lift it upwards (towards the navel). This two-step 'squeeze-and-lift' action characterizes proper muscular engagement for Mula Bandha.
Hold your breath: Once inhalation and engagement are completed, hold your breath and lower your chin to your chest (Jalandhara Bandha). Maintain the Mula and Jalandhara Bandha for a few seconds, as per your breath-holding capacity. Keep your lower body relaxed and focus on the physical sensations in the pelvic floor or energy flowing up from the base of your spine.
Exhale and release: To release the bandha, lift your head (to release Jalandhara), and gradually relax the pelvic floor muscles as you exhale. This completes one round of Mula Bandha.
Rest: Rest for a few minutes or until your breathing normalizes. Use this time to reflect on your practice or perform a few rounds of Ujjayi Pranayama (Ocean Breathing).
Repeat: You can perform Mula Bandha multiple times as long as it doesn’t cause strain or exertion. But beginners are advised to limit their practice to 5 to 10 rounds per session.
Wrap-up: When you finally conclude your practice, relax in Savasana (Corpse Pose) for a few minutes, allowing your energies to return to normal.
Why do I need to combine Jalandhara with Mula Bandha?
In step four, we've suggested engaging Jalandhara Bandha (Throat Lock) after completing inhalation. This is the correct (traditional) way to perform any bandha or pranayama that involves breath retention.
Engaging Jalandhara before holding the breath stabilizes internal pressure, making it easier to hold your breath for longer. While it is possible to practice Mula Bandha without Jalandhara, it's not ideal. Even BKS Iyengar mentions this in Light on Pranayama, stating that "without Jalandhara Bandha, pressure is immediately felt in the heart, brain, eyeballs, and inner ear."
This is one of the key reasons why our Yoga Bandha Series recommends learning Jalandhara before the other three bandhas. In fact, we believe that practitioners should always engage Jalandhara Bandha in any yoga practice that involves holding the breath for an extended period (5 or more seconds).
However, you can skip this step (Jalandhara) when you are familiarizing yourself with the physical aspects of the practice, especially if you aren't holding your breath for too long. But we do recommend adding it to the sequence once you start holding your breath for 7 to 10 seconds or more.
Practice Tips from Yoga Instructors
Here are some essential aspects to consider for an effective Mula Bandha practice:
Time: Any time of the day, but ideally in the morning on an empty stomach.
Location: A quiet, distraction-free, and well-ventilated space.
Posture: Any cross-legged meditation asana, preferably Siddhasana or Padmasana.
Sequence: If you're practicing Mula Bandha on its own, do it after performing asanas and pranayamas, and before meditation.
Duration: Begin with holding Mula Bandha for 5 to 7 seconds, gradually extending the hold duration to 15 seconds as your body adapts to all the steps of the sequence.
Awareness: Once you’ve mastered the physical aspects, focus your attention on the Muladhara (Root) Chakra located at the base of the spine, deep in the pelvic floor.
Mudras (Optional): Consider incorporating mudras such as Apana Mudra, Prithvi Mudra, or Chin Mudra to enhance the effects and benefits of Mula Bandha.
Gaze (Optional): Keep your eyes closed while practicing. More experienced yogis can keep their eyes partially open and gaze at the tip of their nose (Nasikagra Drishti).
Visualization (Optional): During your practice, feel a deep connection with the earth or envision a red four-petal lotus flower blossoming in the pelvic floor.
Mantra (Optional): Since Mula Bandha targets the root energy center, you can silently chant the syllable LAM (लं), which is the seed (bija) mantra of the Muladhara Chakra.
Editor's Note: Incorporate these tips at your own pace, but always ensure your practice doesn't lead to strain or exertion. If anything, Mula Bandha should leave you feeling calm and grounded. |
Variations and Modifications
Mula Bandha with External Retention
While Mula Bandha is traditionally practiced during internal breath retention (antara kumbhaka), it can also be engaged during external breath retention (bahya kumbhaka). To perform this version:
Begin with a full exhalation, emptying the lungs.
At the end of the exhale, gently draw up the perineal muscles to engage the bandha.
Hold your breath out and maintain the lock for as long as it feels comfortable.
When you're ready to inhale again, gradually release the bandh and breathe in with control.
This technique is often used to quiet the mind and turn inward before meditation. However, it is considered more advanced and should be approached only after mastering the basic practice.
Mula Bandha with Asanas
If you practice asana-oriented styles of yoga, you'll be instructed to integrate Mula Bandha into physical postures, especially during challenging asana sequences. The method of combining the bandha with asanas is different, and we'll explore it in more detail in an article titled Mula Bandha Asanas.
Broadly speaking, the instructions in this article are for practicing Mula Bandha by itself or during pranayamas. When incorporated in asanas, the engagement is lighter, more rhythmic, and coordinated with movement (i.e., engaging the lift while transitioning between poses).
Safety and Precautions
Although it's ideal to learn Mula Bandha under the guidance of a qualified yoga instructor, at-home practitioners can follow these guidelines to reduce the risk of strain or injury:
Start by mastering Mula Bandha on its own before integrating it into other practices.
Always warm up with hip openers, lower-body stretches, and deep breathing.
Take breaks between rounds and end your session with an extended period of rest.
Listen to your body, adjust the steps to suit your capacity, and avoid overexertion.
If you feel any strain or discomfort, pause your practice and rest in Savasana.
Mula Bandha Contraindications
Mula Bandha is generally safe but contraindicated in the following conditions:
Pelvic floor dysfunction, recent surgery, or injury.
Hernia, peptic ulcers, or other active digestive disorders.
Cardiovascular conditions, including hypertension and heart disease.
Pregnancy, urinary tract infections, or menstruation.
Any medical conditions that may be worsened by holding your breath.
Please note that this list of precautions covers commonly recognized concerns, but individual situations may vary. If you have underlying conditions and are not sure how to proceed, consult a yoga therapist and physician to determine whether Mula Bandha is safe and appropriate for you.
Frequently Asked Questions
Can yoga beginners practice Mula Bandha?
Is Mula Bandha the same as Kegel exercises?
Can you practice Mula Bandha during pregnancy?
How long do you hold Mula Bandha?
Which chakra does Mula Bandha (Root Lock) activate?
Editor’s Note: Send us your feedback or questions about Mula Bandha (Root Lock). We may include your queries in our FAQ if they can benefit future readers and yoga students. |
Before You Go
We hope this resource will endure as one of the most comprehensive free-to-access guides on Mula Bandha. We remain committed to updating this article based on your suggestions and queries and the experiential wisdom we gain from practicing this bandha ourselves.
Read Next: How to Use Mula Bandha (Root Lock) in Yoga
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