मूल बन्ध

Mūla Bandha

The root lock

Sources: Haṭha Yoga Pradīpikā 3.61-69 · Gheraṇḍa Saṃhitā 3.14-17

Meaning

Mūla (मूल) means “root”, “base” or “foundation”. Bandha (बन्ध) is “lock” or “seal”. Mūla Bandha is “the root lock” —the closure of the pelvic floor, the base of the physical body and the seat of mūlādhāra chakra.

In the subtle body, mūla refers to the place where the three main nāḍīs (iḍā, piṅgalā and suṣumṇā) meet and where kuṇḍalinī śakti sleeps.

Technique

Locating the point

The “mūla sthāna” (root place) differs between men and women according to classical texts:

  • Men: the perineum, between the anus and genitals
  • Women: the cervix or the pelvic floor area behind the pubis

In modern practice, one is taught to contract the perineum or the center of the pelvic floor, a point between Aśvinī Mudrā (anal contraction) and Vajrolī Mudrā (genital contraction).

Practice

  1. Sit in a meditative posture with the spine erect
  2. Breathe normally and relax the body
  3. Mentally locate the point between the anus and genitals
  4. Gently contract that area upward and inward
  5. The contraction is subtle — not the entire pelvic floor, but a central point
  6. Try to isolate this point from the anus (Aśvinī) and genitals (Vajrolī)
  7. Maintain the contraction while breathing normally
  8. Relax and repeat

Refinement

With practice, Mūla Bandha becomes more subtle:

  • Less muscular contraction, more energetic intention
  • Can be maintained during āsanas and prāṇāyāma
  • Eventually becomes a continuous attitude (sahaja mūla bandha)

Effects

Physical level

  • Strengthens the pelvic floor muscles
  • Improves sphincter control
  • Stimulates the pelvic nerves and hypogastric plexus
  • Benefits the reproductive and excretory organs
  • Prevents and helps in cases of mild prolapse

Energetic level

  • Seals the base of the energy body, preventing prāṇa loss downward
  • Reverses apāna vāyu, directing it upward
  • When apāna (descending) unites with prāṇa (ascending), heat is generated at the navel
  • This heat awakens kuṇḍalinī, which ascends through suṣumṇā
  • Directly stimulates mūlādhāra chakra

Effects mentioned in the texts

The HYP (3.65-68) states that Mūla Bandha:

  • Unites apāna with prāṇa, nāda with bindu
  • Grants perfection in yoga
  • Destroys old age and death
  • Even an old person becomes young

In practice

Mūla Bandha is integrated in multiple contexts:

In prāṇāyāma: activated during kumbhaka (retention), especially together with Jālandhara and Uḍḍīyāna.

In āsana: a gentle Mūla Bandha is maintained in many postures, providing stability in the body’s center. It is fundamental in Aṣṭāṅga Vinyāsa Yoga.

In meditation: as an anchor for attention and sealing of the energetic base.

It combines with:

  • Mahā Bandha (the three simultaneous bandhas)
  • Mahā Mudrā and Mahā Vedha
  • Kuṇḍalinī yoga practices

In the classical texts

“Pressing the heel against the perineum, contract the anus firmly and raise apāna upward. This is known as Mūla Bandha.” — Haṭha Yoga Pradīpikā 3.61

“By the contraction of Mūla Bandha, prāṇa and apāna, nāda and bindu are united, and grant perfection in yoga. About this there is no doubt.” — Haṭha Yoga Pradīpikā 3.65

“Apāna, which normally flows downward, is forced upward by the contraction of the perineum. Yogis call this Mūla Bandha.” — Haṭha Yoga Pradīpikā 3.62

“Press the left heel against the perineum. Contract the perineum and rectum, drawing apāna upward.” — Gheraṇḍa Saṃhitā 3.14

“Through the practice of Mūla Bandha, prāṇa and apāna unite. Then the yogi attains perfection. About this there is no doubt.” — Gheraṇḍa Saṃhitā 3.17

Precautions

  • Active urinary or genital infections
  • Severe hemorrhoids or anal fissures
  • Acute prostatitis or prostate problems
  • Pregnancy (avoid intense form; gentle versions can be adapted)
  • Recent pelvic surgery

Practice should be gradual. Excessive contraction or tension can create more problems than benefits. Subtlety is key: over time, Mūla Bandha becomes an attitude rather than a muscular action.