The Mula Bandha and the Perineal Muscles
Sanskrit for “MULA” – मूल
In Sanskrit, Mula means “root”, foundation, origin, source, and beginning. Bandha means energy lock, binding together, or posture. Mula bandha is the root of the body, the excretion point and the bottom of the spine. This is perineal muscle group and terminates between the coccyx and tailbone.
Strengthening the perineal muscles has a variety of effects, including greater control over sexual organs through strengthening the area between your sphincter and your sex organ. It is also healthy for digestion and excretion, two very important functions within the body.
Mula Bandha assists the body in breathing, most specifically with exhaling.
The pubococcygeus muscle is the primary agonist muscle to the perineal, and activates as a part of the levator ani muscle group. This is the muscle connects to the base of the spinal cord to contain energy within the spinal cord.
Bulbospongiosus muscle is a superficial muscle of the perineum, in both males and females covering the bulb of the sex organ, or vaginal wall and penis shaft. Then it connects to the front of the anus in two symmetrical parts. This is said to be the orgasm muscle, contributing to erection, ejaculation, and closes the vagina during intercourse. It is extremely important to the functioning of the sex organs and the muscles of excretion.
Mula Bandha – The interlocking of interlockings
Mula bandha is the primary bandha in yoga, it is said to seal energy into the spinal cord. Iyengar said that while one is working with the mula bandha, they are focused on the root of existence and creation. Ideally, you can practice this after an inhale, while you retain your breath. Squeeze your sex organs up and in while holding your breath for a few moments, then release. A 5 count can work well to start, then start working between exhale and inhale, when the breath has left the body completely, then engage the bottom of your diaphragm as the exhale completes, or essentially squeeze the exhale out. This is your Mula Bandha.
Perineal muscle activation is one of the most important and beneficial parts of a yoga practice, particularly involving inversions. Contraction of these floor muscles allow the abdomen to move in space without too much consequence, especially handstand will force it to strengthen in ways that the muscle would not normally need to.
Practice activating, then resting the mula bandha in breathing exercises with Kumbhaka (space between breaths) and during poses like warrior 2, standing splits. Find some time to experiment and strengthen the muscle during your practice.
The mula bandha is the Muladhara shakra of tantric traditions. I am not a big fan of the tantric traditions to I mostly ignore the chakras.
The Other Bandha’s interlockings, or muscle groups
Part 2: The Uddyiana Bandha
Part 3: Jalandhara Bandha
Part 4: Jihva Bandha