Hey friends,

Let’s have a little heart-to-heart about something that sounds mysterious, slightly intimidating, and kind of like a fancy cocktail: Mula Bandha. No, it’s not a new drink at your hipster café. It’s one of yoga’s best-kept secrets and a total game-changer for your practice (and, honestly, your life). When we talk about this in our Mana Yoga Teacher Training it’s a big eye opener for everyone and often changes students practices forever.

So, what the heck is Mula Bandha?

In Sanskrit, “Mula” means “root,” and “Bandha” means “lock.” So, Mula Bandha = Root Lock. Basically, it’s like turning on your internal security system. You gently engage the muscles of your pelvic floor—the area you’d activate if you had to stop peeing mid-stream. (Yes, I said it. Welcome to real talk yoga.)

This engagement creates stability, supports your spine, and helps control the flow of energy (prana) in your body. Plus, it’s secretly strengthening your core without a single crunch. Win-win. I like to teach the visual of when you engage, visualise an aromatherapy diffuser gently vaporising upwards into your chest.

Yet, it's often cued or practiced as this hard core engagement. Mula Bhanda's purpose is to send your prana (energy) upwards towards your chest, not lock your abdomen like a chastity belt. When you engage, visualise an aromatherapy diffuser gently vaporising upwards.

Why should you care?

1. Better Balance: Engaging Mula Bandha helps steady you in balancing poses, so you can finally nail Tree Pose without wobbling like you just got off a boat.

2. Spinal Support: It provides foundational support for your lower back, which means less ouch and more ahhh in your forward folds and backbends.

3. Energy Boost: It direct your prana upward, which can make you feel lighter, more energized in poses, and a little more like your best self.

4. Pelvic Floor Health: Bonus! It’s like 1/3 a Kegel. Enough said.

Okay, but how do I actually do it?

Here’s the quick-start guide:

• Sit or stand comfortably.

• Take a breath.

• As you exhale, gently lift the muscles of your pelvic floor (imagine you’re stopping that mid-stream pee again—told you we’d come back to it). Remember, when you engage, visualise an aromatherapy diffuser gently vaporising upwards.

• Keep breathing naturally while maintaining that gentle engagement. Relax your jaws and your shoulders. This alone will take all of your brain power, bringing your attention to the present moment.

• Avoid squeezing your glutes or holding your breath. This isn’t a gripping contest.

Start practicing Mula Bandha during seated meditation, gentle flows, or even while standing in line at the grocery store (no one will know except for me, I promise). Like any muscle, the more you practice, the more natural it becomes.

Pro Tip: Less is more. Aim for a light, subtle lift—think "elevator to the first floor," not "rocket to the moon." Do it 10%, not 100%. Less is more.

Mula Bandha is one of those subtle yoga tools that seems small but delivers big results over time. It helps you feel grounded, powerful, and connected—both on and off your mat.

Now go on and give your root lock a try. Your spine, balance, and entire energy system will thank you.

Namaste and pelvic floor high fives,