Kundalini Yoga Glossary
Mul Bandha
The root lock: a muscular contraction at the base of the torso that helps direct energy upward through the spine.
Meaning
What Mul Bandha Means
Mul Bandha, the root lock, is one of the three main Bandhas in Kundalini Yoga, along with Jalandhara Bandha (the neck lock) and Uddiyana Bandha (the diaphragm lock). It develops internal muscle control at the base of the torso, with the specific purpose of stimulating Muladhara Chakra to help awaken Kundalini energy.
The lock works through two areas: the Pelvic Floor, which supports the weight of the upper body, and the Navel Point, located a few centimeters below and inward from the physical navel. Together they anchor the pelvis so the lower back can stay free of tension and in alignment with the rest of the spine.
In Practice
How It’s Used
Mul Bandha is learned in two phases. First, students isolate and contract the pelvic floor muscles individually, the anal muscles, then the genital muscles, then the Navel Point, before practicing all three together. In the second phase, the external effort softens as the same lift becomes internal: the anal, genital and navel muscles rising as a single line rather than as separate contractions.
The lock is applied at the end of an asana, or maintained more subtly throughout a posture to keep the spine aligned. It is typically combined with Jalandhara Bandha and is used at the peak of pranayama practices, such as during breath retention after Breath of Fire.
Mul Bandha is not recommended for people with high blood pressure, dizziness or amenorrhea, or for pregnant women or during the first day of menstruation.
