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Mula Bandha

In Leslie Kaminoff’s Yoga Anatomy, he addresses the Bandhas in the introductory remarks about breathing.

 “Along with the rispiratory diaphragm, breathing involves the coordinated action of the pelvic and vocal diaphragms.” p.13

 Three diaphragms! Even in cadaver lab this was never apparent to me, but once spotlighted the simplicity is inescapable! To make it even better – more elegant, explanatory, integrated & just plain cool! – the central tendon of the respiratory diaphragm is part of the pelvic floor. Thus the connection between mulabandha, or pelvic floor toning, and breathing, as well as stabilization of the spine and torso.

I’m polishing up the handouts for my Heart Opening Workshop tomorrow, one in which we begin with the premise that all the many levels on which people seek heart opening begin with deep anatomy of the neck, shoulders and core. To be clear, I include in “core” all muscles and connective tissue in a diamond shaped area from the inner knee, out to the pelvic edges, up to the shoulders with the top at the hyoid bone.

One of the introductory exercises we’ll engage is Simhasana, or Lion’s breath and I was intrigued to find in Light on Yoga that Iyengar mentions the tonifying action on all three bandhas. This makes sense now that I more fully understand the connection between the diaphragm & pelvic floor. Furthermore, Kaminoff observes of malasana that pressing the outside of the elbows into the inside of the knees aids the action of drawing the rectus abdominus back & up, thus the diaphragm and that all of the bandhas are highlighted this way.

What poses have been the most enlightening of your bandhas?

Thanks to Alisa who left a comment on the Jalandara Bandha post and asked about Mula and Uddiyana. I loved her description of the method she’d been using and tried it:

“So far, the best practice I know if is putting my hands on a sticky mat and my feet on a tray and sliding the tray backwards and forwards without bending my knees.”

What a fantastic idea! I think this process really gets to the feeling of the bandha, but maybe isn’t ideal for discriminating among the deeper layers that reveal themselves over time. David Life has  great article on the layers and how Mula Bandha relates to two distinct mudras in the same area on the Yoga Journal Page under “Practice”, called “To Infinity and Beyond!”

I usually begin to teach Mula Bandha as part of a breathing practice called kalabhati, rapid and forceful exhalations generated from rapid contractions of the low belly. When you compress the transverse abdominus which runs laterally between the pelvic crests, you naturally also lift the pelvic floor from pressure and attachments (not the egoic kind, the connective tissue kind).

From there we work imaginitively, because the most important and difficult part of this process is to actually feel with nuance this area of your own body. Most people don’t, thank you very much, and it can feel uncomfortable to refer to these areas when you’re unused to feeling them.

I begin with the usual references to Kegel Excercises, with the caveat that this is starting place. Mula Bandha begins with a contraction of the pelvic floor which is an intricate network of fascia, other connective tissue and muscles with either two or three openings, depending upon your gender. Kegel gets to the front opening. “Contract Uranus!” gets to the posterior. What we’re aiming for is a subtle lifting sensation above the perineum, and when you engage it you’ll feel instantaneously bright minded. It’s like your energy just bounced up from a trampoline.

And that is the final image I like with this exercise, usually performed sitting in Sukhasana or Virasana. Imagine a flat drum stretched from sitting bone to sitting bone, and from your tailbone up to the front of your pelvis. As your breath lands gently on this drum, it snaps gently back into the body, sending the breath upward. If in Virasana, press the knees together gently to tug the sitting bones slightly and tighten the trampoline.

Breathe, Love, Live!