Mula Bandha – Root Bond

Mula Bandha – Root Bond

Mula Bandha is derived from the combination of the Sanskrit words Mula(Root) and Bandha(bond). It is called as Root Bond in English.

According to Iyengar Mula Bandha is “A posture where the body from the anus to the navel is contracted and lifted up and towards the spine”.

For the explanation purpose I tell you an example. Imagine that you are in a very important board meeting and you have to pee. Or ladies, you got your period a day earlier. Then you will contract to pull up and hold the muscles instinctually. That can be generally considered as the Mula Bandha(or at least the region of Mula Bandha).


  1. Start with any comfortable Meditation Position.
  2. This bandha concentrates on the Muladhara Chakra.
  3. Deeply inhale and hold the breath.
  4. Now place your hands on your knees.
  5. Slowly raise your shoulders.
  6. Note: You have to tilt you upper body slightly forward.
  7. Concentrate and firmly contract your anal muscles.
  8. Now, hold your breath and your muscular contraction and as long as you are comfortable.
  9. Exhale; come back to the starting normal position.
  10. Note: Exhaling should be long.
  11. Now breathing should be normal for some time.
  12. Repeat all the above steps at least three to five times to get better results.


  • Increases the fertility.
  • Helps to calm the autonomic nervous system.
  • It awakens the Kundalinishakthi and the dormant consciousness, by helps to flow the vital energy(apanavayu) from the abdominal area to upward and to meet with the energy circulating in the area between heart and throat(pranavayu).
  • It helps to maintain celibacy (Brahmacharya).
  • Activates and purifies the MuladharaChakra (On the spiritual level).
  • Calms the mind.
  • Tones the intestinal peristalsis as well as the excretory systems and uro-genital.
  • Strengthens the pelvic floor.
  • Regular practise can helps to cure the arthritis, Asthma and bronchitis.
  • It helps to relieve congestion in the pelvic area.
  • Helps to relieve the depression and frustration.


People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Heart disease
  • High intracranial pressure

Practise this yoga daily, will yield the better results.

It’s must to do this pose in the morning with empty stomach.

Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.

Women can practise this before and during pregnancy.